Learn how to properly train the upper body for girls to make their breasts firm and toned. To understand how to pump a particular muscle more efficiently, you need to have certain knowledge in the field of physiology. The same can be said for breast workout for girls. It should be said right away that a woman's breast consists of adipose tissue and a mammary gland.
You probably already know that point weight loss is impossible and fat is burned all over the body, but at different rates. With regard to girls, fat burns faster in the upper body, and in the lower, this process is much slower. It should also be remembered that the genetic characteristics of the body determine the rate of fat burning, and you will not be able to change anything.
You can slightly increase the rate of fat burning in a specific part of the body through cardio by stimulating blood flow in that part of the body. However, the increase in the rate of lipolysis in this case will not be significant. Thus, it is safe to say that fat will be burned in the chest with the same intensity as in other parts of the body. Before you start doing breast workouts for girls, you need to achieve a consensus on the ratio of the volume of the whole body to the chest.
The breast muscle is located under the mammary gland, and by training it, you can slightly increase the size of the breast. However, you should not count on great results, since only plastic surgery can help in this case. All the muscles in the girls' bodies grow rather slowly, and you will not be able to dramatically increase their size. At the same time, this does not mean at all that you can not train at all. To make your body more attractive, you cannot do without sports.
It is worth training the muscles of the chest together with the back. In the event that you want to pay more attention to the pectoral muscles, then perform the movements for their training at the beginning of the lesson. At this time, you have more strength and the training will be more intense.
Breast training program for girls
For most girls, it is most effective to use three sets in each movement, in each of which there will be from 12 to 15 repetitions. This will increase the intensity of the training, which is of fundamental importance when losing weight. Beginners should perform at least 12 repetitions, but using lighter weights of sports equipment.
This is necessary to master the technique of all exercises. As soon as you can perform the movement technically well, increase the number of repetitions. Upon reaching the mark of 15 repetitions. The working weight should be increased. If you need to gain muscle mass, then the number of sets should be 3-5, and in each of them you should perform 6-8 repetitions. Now let's look at the exercises that will make your breast workout for girls as effective as possible.
- Dumbbell bench press in a prone position. For a high-quality study of the pectoral muscles, dumbbells are more preferable in comparison with a barbell. This fact is due to the fact that in this case you can use a large range of motion. To perform the movement, you need to lie on a bench and raise your arms with dumbbells in front of you. The palms should be facing away from you, and the hands should be at the level of the shoulder joints. Bend the elbow joint at a right angle. As you exhale, begin to squeeze the shells up, and do the opposite movement as you inhale. Remember that it is necessary to lower the shells down about twice as slow as compared to lifting them. At the same time, during the downward movement of the dumbbells, it is necessary to reduce the shoulder blades so that the chest muscles stretch.
- Dumbbell press on an incline bench. This movement emphasizes the load on the upper pectoral muscles. When performing the exercise, you should remember that the greater the angle of inclination is used, the greater the load on the shoulder girdle. In general, the technique for performing the exercise is similar to the previous one, but in the upper end position of the trajectory, your hands should be perpendicular to the ground.
- Breeding dumbbells. You need to take a lying position on the bench. Raise your arms with dumbbells in front of you, placing them at the level of the shoulder joints, and pointing your palms at each other. After inhaling, begin to lower your arms over the sides. Make sure that the movement is performed only by the shoulder joints. After exhaling, bring your arms to the starting position.
- Push ups. Take an emphasis lying on outstretched arms, which are located at the level of the shoulder joints. It is very important that the whole body is stretched out in one line. You should also tighten the muscles of the abdomen and buttocks. After that, start doing push-ups. If you have not previously played sports and the classic version of this movement is difficult for you to perform, then start push-ups from your knees.
The complex of breast training for girls considered today will allow you to effectively pump this muscle group.
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