Як накачати м'язи грудей в домашніх умовах. Відео

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Як накачати м'язи грудейКрасива і підтягнута фігура - мрія будь-якої дівчини, а пружні гарні жіночі груди - предмет жадання кожного чоловіка. Самі груди складаються з молочної залози і жирового прошарку, а під залозою знаходиться великий грудний м'яз. Змінити форму або збільшити бюст без пластичної операції неможливо, однак спеціальні вправи допомагають накачати грудний м'яз, що візуально піднімає груди і робить силует більш спортивним.

Як швидко накачати груди дівчині в домашніх умовах

Похід у фітнес-клуб - найкраще рішення для тих, хто вирішив привести себе в тонус. Найефективнішими техніками стає зведення рук з допомогою тренажера «метелик». Він дозволяє ефективно розтягнути м'язи грудей. Зміцнити передню дельту допомагають різні вправи на зведення рук. Заняття плаванням, тенісом і волейболом - ще один прекрасний спосіб зробити зовнішні, верхні і нижні м'язи грудей більш сильними. Якщо можливості відвідувати спортзал немає, а займатися хочеться, цілком підійдуть домашні вправи, головне, робити їх регулярно і дотримуватися вірної техніки.

Перед початком занять варто придбати гантелі і еспандер. Візьміть еспандер або просто товсту гумку і з силою розтягуйте перед собою. Відчуйте, як працюють м'язи. Кількість повторів - 50 разів. Якщо ви перемістите гумку за спину, то додатково дасте навантаження м'язам спини, результатом стане відмінна постава. Гантелі - ще один незамінний помічник, про них ми розповімо нижче.

Як накачати груди гантелями: відео найефективніших вправ

Вправи зі штангою або гантелями - найбільш ефективні, головне, стежити за тим, як ви їх виконуєте. Професійний тренер докладно розповість про те, які групи м'язів задіяні, а також запобіжить помилкам новачків. Вправи, представлені на відео можна доповнити наступними:


Початкове положення: стоячи з витягнутими вперед руками. Долоні з затиснутими в них гантелями - вгору. Підтягуйте руки до плечей, згинаючи їх в ліктях. Вихідна позиція наступної вправи така ж: стоячи, ноги на ширині плечей, проте обидві руки тримають одну гантель перед грудьми. Розводячи лікті в сторони, її необхідно підтягнути до себе. Остання вправа - «ножиці», тобто схрещування рук перед собою.

Як накачати м'язи грудей віджиманнями - відео

Віджимання ще називають «жимом лежачи навпаки». При виконанні вправи задіюються численні групи м'язів. Однак грудні м'язи й трицепси працюють найбільше. Професійний інструктор продемонструє правильну техніку занять. Якщо ви хочете накачати м'язи грудей швидше - то збільшіть ефективність вправи, ширше розставивши руки в сторони. Якщо ви новачок - використовуйте полегшений варіант і віджимайтеся з колін.



Останній снаряд, який може допомогти дівчині накачати груди - турнік. Якщо вдома у вас поперечини немає, то вона точно відшукається на найближчому дитячому майданчику. Нагадуємо технологію виконання вправ: руки на ширині плечей, долоні на себе. Робимо хват, виснемо і підтягуємося. На підйомі робимо вдих, на спуску - видих. Не турбуйтеся, якщо не вийде з першого разу. Чим наполегливіше будете тренуватися, тим швидше настане результат.

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