4 effective exercises to get a beautiful bust and a flat back
Not only the beauty of our entire body depends on our posture, but also
on our health. Even an athletic body without good posture is
unattractive.
A straight spine, square shoulders, and an open chest are first and
foremost healthy. Correct posture increases the volume of the lungs. By
breathing “bare chest” the body receives more oxygen and supplies it to
all internal systems. It improves blood circulation and the supply of
nutrients to the organs.
The vertebrae and joints are in a natural position and do not experience
unnecessary stress, which helps to avoid various diseases of the
musculoskeletal system in the future. The muscles work more efficiently
and feel less tired from the load. Even the voice sounds more confident
due to the relaxed diaphragm.
To improve posture, if childhood is far behind, first of all, be patient
and try to develop the habit of self-control. The main task is to learn to
straighten your back, straighten your shoulders, raise your head, retract
your abdomen.
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It is important to control the position of your body and correct yourself
when you start to “relax”. Second, you need to develop a strong muscular
structure, and some of the exercises below will help you.
We show you 4 effective exercises to get a beautiful bust, which will
help you work the muscles of the shoulders, chest and back.
1. Plank Leg Raise
Lie face down, in the typical plank position, resting your forearms on
the ground.
Raise your right leg as high as you can, then lower it back to the
starting position and do the same with your left leg. This is a
repeat.
Complete 12 repetitions.
2. Prayer posture
Keep your arms outstretched and squeeze your palms together for 30
seconds.
Bend your elbows to 90 degrees and press your palms towards each other in
front of your chest in prayer pose for 10 seconds and release.
Do 15 reps.
3. Dumbbell chest press on the floor
Lie on the floor, with the dumbbells in your hands and your feet flat on
the floor.
Push the dumbbells up until your arms are completely straight.
Lower your arms until your elbows touch the ground.
Perform between 10 and 20 lifts.
4. Press arms (without dumbbells)
Open your arms until they are behind your back and bend them back.
Bring your arms back together, touching with the palms of your hands. Do
it for 1 minute.
Use weights or a resistance band to make it more difficult.
