10 simple exercises for beautiful arms and a tightened chest

French TV presenter and bestselling author “After 10 weeks – 10 years younger” Camille Woler has developed a set of exercises for a beautiful chest, which is popular all over the world. For training, special equipment is not required, so you can start immediately after reading the article.

The female half of Lifegoodwithfitness editorial staff has tested all these exercises and offers you to include them in your daily program.

1. Exercise “Catcher of the stars”

Exercise "Catcher of the stars"

This exercise plays the role of a warm-up, it corrects posture and strengthens the back.

Technique of execution:

  1. Stand straight, head back up.
  2. Alternately stretch your right and left hand, pinching them into a fist with each “capture” of the star.

2. Exercise “Elephant”

“Elephant” helps strengthen the back and neck, as well as relax the pectoral muscles.

Technique of execution:

  1. Spread your legs shoulder-width apart and tilt your body forward. Control the position of the back – it should be parallel to the floor.
  2. Relax and lower your hands, after which start waving them left and right, while moving backwards. The head should repeat the movement of the hands.

3. Exercise “Cobra”

“Cobra” affects the entire upper body. At first, it is difficult for an untrained person to perform this exercise, but over time it will be much easier.

Technique of execution:

  1. Lie on your stomach.
  2. Put your hands on the back of your head.
  3. Tear your chest off the floor and raise your head.
  4. Try to push your elbows forward while raising your head Feet must be kept together.

4. Exercise “Tennis Ball”

Exercise helps to achieve particularly persistent strengthening of the muscles of the chest. It is also called one of the main elements of the complex.

Technique of execution:

  1. Stand straight with legs slightly apart.
  2. Pick up a tennis ball and place it in your palms at chest level.
  3. Then squeeze and unclench it, directing the elbows away from you and returning them to their original position.

5. Exercise “Book”

exercise book

It is performed to tighten the chest and strengthen the muscles of the back.

Technique of execution:

  1. Stand straight and stretch your arms forward, palms up.
  2. Pick up a thick book / dumbbell.
  3. Spread your arms apart, then bring them forward.

6. Exercise “Scissors”

“Scissors” help to stretch the pectoral muscles and improve posture.

Technique of execution:

  1. Stand straight, relax your shoulders.
  2. Arms outstretched, palms down.
  3. Stretch them in front of you and rhythmically cross the right hand over the left, then the left over the right.

7. Exercise “Albatross”

This exercise is performed to strengthen the pectoralis major and minor muscles.

Technique of execution:

  1. Stand straight and spread your legs slightly.
  2. Stretch your arms parallel to the floor and point your palms up.
  3. Take your arms back as far as possible and return to your starting position.

8. Pillow exercise

Like the previous exercise, the Pillow affects the pectoralis major and minor muscles.

Technique of execution:

  1. Stand straight, feet together.
  2. Take a pillow in your hands and squeeze rhythmically with your palms.

9. Exercise “Cradle”

The “cradle” helps to strengthen the supporting muscles of the chest.

Technique of execution:

  1. Stand straight and cross your arms in front of your chest, placing your palms on your elbows.
  2. Try to raise your arms in this position, creating tension by pressing your palms on your elbows.

10. Exercise “Chin”

Exercise strengthens the pectoral and back muscles.

Technique of execution:

  1. Bend your arms in front of you, placing your elbows at shoulder level.
  2. Place your palms on top of one another, forming a “chin”.
  3. Forcefully press your chin on your hands, as much as possible resisting them.

Frequency of exercise

In the first 10 days, each exercise must be repeated 20 times a day, then reduce the repetitions to 10 times. After achieving the desired result (according to Camilla Woleer, the positive dynamics are noticeable after 20 days) and to maintain it, these exercises can be performed 3 days a week 10 times.

We hope that this complex, the implementation of which does not take more than 15 minutes a day, will be an excellent tool for maintaining a beautiful and toned bust for the fair sex.

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