Упражнения для груди

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Красивая и упругая грудь - предмет мечтаний почти каждой женщины. Но, к сожалению, возраст, перепады в весе, роды и гормональные изменения приводят к тому, что грудь теряет свою форму, и как, ни печально, обвисает.

Приведенный ниже комплекс упражнений поможет вам поддержать тонус, а систематическое их выполнение приведет к желаемому результату. Вы сможете идти и дальше по жизни с гордо поднятой грудью и ловить на себе заслуженные восхищенные взгляды мужской половины.

Перед началом тренировки следует немного разогреться. Для этого выполните следующее упражнение:

1. встаньте прямо, выпрямите плечи и втяните живот, руки опустите вниз;
2. скрестите руки перед собой, словно хотите крепко обнять себя;
3. задержитесь в таком положении на 1 минуту;
4. вернитесь в исходное положение и расслабьтесь.

Упражнение повторите 6-8 раз.

Упражнение 1.
Отжимания. Лягте на пол и приподнимитесь на согнутых локтях. Ладони должны располагаться немного впереди и по сторонам от плеч. Выпрямляя руки, поднимаем тело вверх. Согните локти и опустите тело, до положения, когда ваши локти окажутся на одном уровне с плечами. С этого положения снова начинаем подъем вверх. Повторить упражнение 8-10 раз.

Упражнение 2.
Исходное положение: сядьте "по-турецки", лопатки вместе, руки согните, прижав локти к туловищу, пальцы положите на плечи. Теперь поднимите плечи вверх, потом отведите их далеко назад, вниз и вперед. Так проделайте 5 раз в одну сторону и 5 раз в другую. Повторите упражнение в 4-5 подхода.

Упражнение 3.
Встаньте прямо. Ноги поставьте на ширину плеч. Левую руку положите на бедро, а правой рукой описываем в воздухе большой круг. Мышцы груди при этом должны быть напряжены. Повторите круговое вращение рукой 3 раза вперед, 3 раза назад, затем повторите те же вращения другой рукой. Повторите это упражнение 8 раз каждой рукой. После этого в течение минуты продолжайте вращение прямыми руками, имитируя движения пловца.

Упражнение 4.
Сядьте на колени, спина при этом должна быть прямая, поднимите вверх прямые руки и потянитесь. Медленно опускаясь, задержите руки в горизонтальном положении, ладонями вверх. Повторите упражнение 10 раз. Это упражнение можно выполнять с гантелями.

Упражнение 5.
Встаньте прямо, ноги расставьте на ширину плеч. Соедините ладони перед грудью и давите ладонью на ладонь, прилагая усилия в течение 6 секунд. Повторите 8 раз.

Упражнения для груди с гантелями
Если у вас нет пока гантелей, вы можете выполнять это упражнение с любым удобным отягощением, например, с наполненной бутылкой из-под минеральной воды :). И все же, если вы всерьез решили заняться своей фигурой, лучше приобрести удобные 2-х килограммовые гантели.

Упражнение 1.
Встаньте прямо, ноги расставьте на ширину плеч. Возьмите одну гантель обеими руками и вытяните перед собой на уровне груди. Затем прижмите руки с гантелью к груди, согнув при этом локти и расставив их в стороны. Упражнение выполнять 3 подхода по 10 раз.

Упражнение 2.
Встаньте прямо, ноги расставьте на ширину плеч. В руки возьмите гантели по 2 кг каждая и вытяните их вперед на уровне груди. Начинайте делать упражнение "ножницы". Упражнения выполнять в 2 подхода по 8 раз.

Упражнение 3.
Лежа на спине, поднимите ноги и локти, затем медленно вытяните руки с гантелями вверх, делая при этом выдох. Равномерно опуская гантели вниз, вдохните.

Упражнение 4.
Спина плотно прижата к полу. Не прогибайте позвоночник!
Вытяните гантели вверх на уровне груди. По возможности равномерно разведите руки и отпустите их вниз на уровне плеч. Затем снова поднимите вверх.

Упражнение 5.
Лягте на спину, колени в полусогнутом состоянии, ступни на полу, руки разведены широко в стороны, в руках гантели. Медленно сведите руки перед грудью вверху. Также медленно вернитесь в исходное положение. Повторите упражнение 8-10 раз.

Упражнение 6.
Лягте на спину, колени согнуты, прямые руки с гантелями подняты вверх перед грудью. Медленно опустите руки за голову, и также медленно вернитесь в исходное положение. Выполните упражнение 8-10 раз.

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