Not only man but girls need to do correct exercise for muscles-building. If you have a strong muscle, your breast will become bigger and healthy. Have you ever wondered what the absolute best muscle-building movements for your chest are? Check this course, suitable for girl.
This Program is NOT intended for you, if you:
1.Are elderly(over 65 years old), pregnant, or disabled
2.Have diabetes, cardio diseases, lung diseases or other metabolic diseases
3.Have orthopedic conditions that are not yet healed
4.Are not suitable for exercise following your doctor's advice
Let’s begin.
1. Incline Push Ups-30s
Tips:
1.Place your hands on a table or chair of about 1m in height
2.Supporting yourself on your toes, keep your body in a straight line while doing push-ups
3.Engage your chest
Breathing:Breathe in when coming down, breathe out when pushing up.
2. Wide Push Ups-30s
Tips:
1.Place your hands 1.5 times shoulder width
2.Keep your back straight
Breathing:Breathe in when bending arm, breathe our when pushing up.
3. One Arm Push Ups-30s
Tips:
1.Supporting yourself on your toes, keep your body in a straight line while doing push-ups
2.Bent your arm with one on 5cm height
3.Repeat with the other arm, continue to alternate arms
Breathing:Breathe in when coming down, breathe out when pushing up.
4. Knee Push Up -20s
Tips:
1.Place your hand on the ground, shoulder width apart
2.Lower your torso to the ground until your elbow form a 90 degree angle
3.Engage your abs
Breathing:Breathe in when you push up, breathe out when coming down.
Repeat the above moves twice.
5. Left Triceps Stretch-25s
Tips:
1.Bent elbow as far as you can
2.Pull your elbow to back with another arm
3.Do not pull so hard
Breathing:Do not hold your breath.
6. Right Triceps Stretch-25s
Tips:
1.Bent elbow as far as you can
2.Pull your elbow to back with another arm
3.Do not pull so hard
Breathing:Do not hold your breath.
7. Left Chest Stretch-20s
Tips:
1.Lift up your elbow to shoulder-height
2.Lunge forward
3.Hold the position
Breathing:Do not hold your breath.
8. Right Chest Stretch-20s
Tips:
1.Lift up your elbow to shoulder-height
2.Lunge forward
3.Hold the position
Breathing:Do not hold your breath.
