Thanks
to the amazing power of modern push-up bras, now even small-chested
women can fake a figure like Sofia
Vergara.
While tricky undergarments are a great quick-fix for enhancing
your chest, you can get a similar, longer-lasting effect by
strengthening the right muscles—the ones that lie below and behind
your ladies, the pectoralis major and minor.
The
key to making this plan effective
Make sure to choose weights that
are heavy enough. You should feel like you could do about two more
reps at the end of each set, but no more.
It’s important to
challenge yourself with heavier weights in order for muscle growth to
take place. Perform the following routine twice a week.
1. Cross Punches 5 SETS/ 20 PUNCHES
You can do this exercise with dumbbells to increase the intensity:
Grab
a dumbbell in each hand, and step one foot backward so your feet are
staggered and your toes are facing forward.
Bend both knees. With
your elbows slightly bent, open your arms out to the sides so your
palms face forward and the dumbbells are just above shoulder-height.
Punch your right fist forward and slightly left so it's in line with
the center of your chest, turning your right palm down as you swing.
Bring the right fist back to starting position, and punch forward and
slightly right with your left fist. Bring the left fist back to
starting position to complete one rep.
2. Plank Reaches 4 SETS/ 15 REPS FOR EACH HAND
Start
in a hands plank position with your palms on the floor, your wrists
underneath your shoulders, and your body in a straight line between
the top of your head and your heels.
Lift your right hand and reach
it straight out in front of you. Place it back on the floor and lift
your left hand. Reach it straight out in front of you, then place it
back on the floor. That's one rep.
3. Chest Squeeze with a Medicine Ball 2 SETS
You can use a folded towel if you don't have a medicine ball. You can also do squats while doing this exercise to burn some extra calories.
Sit
up straight on a chair and make sure that your back is straight and
your stomach is tensed. Hold a medicine ball at chest level and
squeeze the ball to contract the chest.
While squeezing the ball,
slowly straighten the arms, taking the ball straight out in front of
you until the arms are straight. Keep a steady pressure on the ball
throughout the movement. Bring the ball back towards the chest and
repeat for 15 reps.
4.Dumbbell Fly 3 SETS/ 15-20 REPS
Lie face-up on a flat bench with your feet flat on the floor. Hold a pair
of dumbbells above your shoulders with your elbows slightly bent.
Keeping the slight bend in your elbows, lower the weights until your
elbows are even with your chest. Keep the same bend in your elbows as
you press the weights back up.
Note: Rest 90 seconds between each set.
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