The bust is very important to see beauty and look good. No matter the size, there are several factors by which it begins to fall: age, loss of a lot of weight, breastfeeding, lack of exercise, etc. But if it is not as firm as before, you can do these exercises to reaffirm the bust at home. Remember to warm up, do not forget to keep your back straight and your abdomen contracted.
POSITION
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The first thing you have to take into account is the position. You should keep your back as straight as possible throughout the day. This is good for your spine and bones, it will also keep your bust up. Additionally stylize your figure and your chest looks much firmer.
MANCUERNAS (Exercise 1)
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Do a series with dumbbells. It will be 15 repetitions to start, if you are not used to the exercise. You should also use an appropriate weight for you, depending on what you can carry. For beginners, a 1-kilogram or up to 3-kilogram will be fine. Place your arms as in the picture and join them simultaneously to the center, that is, your arms should be in front of you.
MANCUERNAS (Exercise 2)
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Do another series of 15 repetitions of this exercise. Place the feet symmetrical to the shoulders. Now with your right arms, lift the weights up to your chest and go back down, as in the picture.
GRIDDLE
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This exercise requires patience, the most important thing is posture. You must support yourself on the tips of your feet and forearms, they must be at your shoulder height. Stay like this one minute and rest, as you have more endurance, little by little the time increases.
Exercises to Reaffirm the Bust at Home COMBINED
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In the first image we see how to make an iron combined with dumbbell lifting. This time you must support yourself in the palm of one of your hands, with the other hand you will raise the dumbbell with the stretched arm and return to the initial position by flexing it towards your chest. Repeat 15 times on each side.
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To make the lizards on the wall put your feet together. Place your hands on the wall, recharge your weight on the palms of your hands and flex the arms, the movement will make your feet stand on tiptoe. Repeat fifteen times.
LIZARDS
This exercise is a bit more difficult but if you already master the dumbbells and the iron, then you can do the lizards with the legs stretched out, if you think that you do not lower much, you can do them on your knees. Always the posture must be correct for any exercise to work.
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