Body Fitness Part 3: Chest exercises for the Perfect Breast

OK ladies, the moment you’ve all been waiting for! 

 

Just a few words before we get started.

The exercise program we will follow should be balanced and have a natural flow to it so that all muscle groups will receive the appropriate exercise. Furthermore, it will allow us to place emphasis in the areas that do require more attention.

The main purpose of our workout is to cause such biological adaptations as to improve our body.  The daily exercise program should combine energizing exercises along with stretching exercises.  The purpose of this is to restore the muscles to their original diameter, and allow the muscles to excrete the lactic acid that is generated during exercise.

Now…The key to success in anything we do in life is patience and perseverance.  The same is true for our exercise program.  No matter how great and carefully chosen the exercises are, unless we stick to it, and follow the program on a regular basis we will not achieve the desired effect we expect.

A few words of advice before you begin.

1. First of all consult your doctor or physician before you engage in this or any other exercise program.
2. During the execution of the exercises, you must absolutely pay attention to your posture to prevent any damage to your spine, as well as to avoid any damage to the muscle (or muscle groups) you are exercising.
3. Always regulate your breath, exhaling during the difficult stage of exercise and inhaling during easier stage.  This will provide you with a better “rhythm” and strength.
4. At the end of your daily exercise program, you must always follow through with stretching exercises to restore the muscles to their original form since they tend to shrink after the exercise.  Doing the stretching exercises you will be able to maintain and gradually increases the flexibility of the muscles while it also removes the lactic acid generated by exercising.

Are we ready to start?

Today we will begin with exercises for the chest area.

The breasts do not consist of muscles, but glands. So how can we exercise this part of the body?   The answer is..we exercise the chest muscles since they are directly responsible to hold up the breasts.

Breast care should begin early

There are no miracle treatments as there are no miracle exercises.  However, with some timely care you can keep your breasts in the best shape for as long as possible.  What is important is that you do not wait until you see obvious sagging signs to start caring for your breasts.

 

Some Easy Breast Care Beauty Tips:

Cold water is a very important tool for the daily beauty care of the breast.  Cold water stimulates circulation and keeps the elasticity in the blood vessels. The result is a firmer looking skin. 

Also very beneficial is massaging the breasts with a soft brush to improve the blood flow. At the same time massaging with a soft brush is like performing a soft/light  peeling on the breasts and therefore, any subsequent products we use are absorbed better by the skin and thus act more efficiently.

Exercises for the chest

To keep your breasts in the best shape possible, you must exercise all the upper body muscles and not just the pectoral (chest) muscles.

Ideally you should use dumbbells (1 kilo each – about 2.2. pound each ) for the exercises, as I do in the pictures.  However in the beginning feel free to use a little less weight if you don’t feel comfortable.

For the first week do ten to fifteen repetitions of each exercise and then increase the number of repetitions rather than the weight.

 

It is also important to pay attention to the rhythm of the exercises.  Don’t do the exercises in a fast pace.  The slower the exercises are performed the better and more productive the results.

 

Chest Exercise 1

 

Lie on your back on the floor with legs bent as in the picture.  

Rest your elbows down and hold the dumbbells with arms bent at a right angle.

Slowly raise your hands while exhaling until the two ends of the dumbbells meet.

Inhale while you lower your arms slowly down.

 

 

 

 

 

 

Chest Exercise 2

 

Lie on your back on the floor with legs bent.

The back must rest well on the floor.

Lift the dumbbells up over your chest. Slowly lower the arms to the side, at shoulder height, and lift again in front of the chest.

 

 

 

 

 

Chest Exercise 3

Lie on your back on the floor with legs bent.

Extend the arms upward, keeping your shoulders firm.

With a slow motion bring your arms back (motion comes from the shoulders)

The elbows will bend naturally back in the course of the exercise