7 Steps to Breast Tightening Exercises - As already mentioned in the article Triumph Boobcamp, women's underwear manufacturer has launched a fitness program that was developed to form the breast area becomes tighter. The new fitness program was developed exclusively by a former military instructor at the famous camp fitness, No. 1 Boot Camp, sports and music experts AudioFuel.
Exercise for 30 minutes is designed to shape and tighten the muscles that support the breast area. If you have never done this kind of exercise, do as per your convenience. Add a portion of his training every time you successfully upgrade.
Warm up
- Begin by turning the head to heat the muscles of the neck. Look to the left, upward, to the right, and down. Repeat several times.
- Heat the muscles of the shoulders. Stand with feet shoulder-width apart, stretch arms straight into the side with the palm facing forward and thumbs on top. Make a circular motion arm toward the front. Then, create a larger circular motion, covering an area as you can. Repeat this circular motion, but toward the rear.
- Stand with feet shoulder-width apart. Put your arms behind your back, link arms with palms facing out. Keep shoulders flat, then pull both hands interlocked at the shoulders. Hold the position for 10-15 seconds. You will feel the stretch on the front of the chest and shoulders.
Exercise 1: Dumbbell Press
- Use two dumbbells weighing about 3 kg. If there is no dumbbell, use a water bottle size 500 ml.
- Lie on your back with knees bent, feet and back against the floor. Hold weights in both hands, stretch both arms straight above your chest, knuckles facing your face. Bring the load toward the bottom in a controlled slow motion, while the elbows are bent with a right angle to the direction of the body, then lower your elbows as close as possible toward the floor.
- Perform 3 sets with 15 reps. Increase in number after your strength increase.
Exercise 2: Dumbbell Flye
- This exercise is designed to build chest muscles. Use light weights to avoid additional pressure on the shoulder.
- To the starting position, lying flat with legs slightly bent, palms flat on the floor. Hold a dumbbell, arms slightly bent, then stretch out your arms straight up the body so that the dumbbells meet in the middle. Knuckles facing out, while the fingers facing inward.
- Slowly lower your arms with your elbows slightly bent, to the left and right of your body until you feel a full stretch in your chest and shoulders. Inhale as you lower the arm, and hold the stretch for up to 5 counts. Then exhale with the mouth when raising the arm back up.
- Perform 3 sets with 15 reps. Increase in number after your strength increase.
Exercise 3: Dumbbell pullover
- This exercise will strengthen the chest muscles.
- Lying down with legs bent, back and feet flat on the floor. Hold a dumbbell with two hands in the middle, the position of the dumbbell plate facing upward and downward.
- As a starting position, push the dumbbell to the upper chest with elbows slightly bent. Taking a deep breath, slowly push back the dumbbell over your head and down toward the back as close as possible to the floor. Make sure your elbows bent. Feel the stretch, while breathing out through the mouth. After that return the dumbbell over your head until you reach the starting position.
- Perform 3 sets with 15 reps.
Exercise 4: Rotational Push Up
- This movement to train the shoulder muscles and the stability of the center, as well as the chest muscles and triceps. Do the best you can, and increase the amount or duration each time you successfully do it.
- Perform push-up position. Feet shoulder width apart, fingers bent to prevent your lower body to the floor, arms straight but not locked at the bottom of your palms on the floor under the shoulders. For convenience, place your knees on the floor.
- Let your arms are bent out as you lower the body, and when you raise the body. Turn your body toward the outside as arm movement, so that your left arm straight while the right arm raised at an angle of 180 degrees from the floor. Return to starting position, where both arms slightly bent when the body is lowered, and when the body is pushed back up and spun to the left. Change the movement by lifting the left arm to atas.4. Perform 3 sets of 4 reps.
Exercise 5: Wide Arm Push Up
- This exercise will strengthen the muscles of the chest and shoulders through the different motions, and helped create the whole upper body strength.
- Perform push-up position. If not strong, attach the knee to the floor. Place the palms on the floor with a wider than shoulder position (ideally twice shoulder width). Lower body by bending your elbows to the side until your chest is just no more than 5 cm from the floor. Do not arch your back or lift your buttocks so that the position of the body is not straight.
- Perform 3 sets of 4 reps.
