8 ćwiczeń ujędrniających biust


Ładne piersi to marzenie każdej kobiety. Co robić, by się spełniło? Przedstawiamy 8 prostych ćwiczeń, które ujędrnią biust. Możesz wykonywać je niemal wszędzie i staraj się robić to regularnie.

Nie musisz robić za każdym razem wszystkie przedstawione poniżej ćwiczenia, wybierz z nich zestaw, który najbardziej ci odpowiada. Aby zwiększyć ich efektywność, po jakimś czasie możesz zacząć robić ćwiczenia z małymi hantlami.

1. Ściskanie dłoni. Ustaw się w pozycji wyprostowanej, nogi na szerokości ramion. Złóż dłonie przed sobą na wysokości klatki piersiowej. Na „raz, dwa" mocno ściśnij dłonie ( naciskiem na dolną część), na „trzy" zwróć palce do siebie, na „cztery" - wyprostuj dłonie, na „pięć" - opuść ręce w dół, na „sześć" - złóż ręce przed sobą. Powtórz ćwiczenie 5 - 8 razy.

2. Splatanie palców. Ustaw się w pozycji wyprostowanej, nogi na szerokości ramion. Podnieś ugięte w łokciach ręce do wysokości twarzy. Mocno spleć palce obu rąk. Zdecydowanym ruchem próbuj rozłączyć palce i odprowadzić ręce na boki. Powtarzaj ćwiczenie 10 - 12 razy.

3. Podnoszenie rąk po kolei. Ustaw się w pozycji wyprostowanej,  stopy zwiedzione. Na „raz" - podnieś prawą wyprostowaną rękę do góry (mięśnie rozluźnione). Na „dwa" - próbuj jak najdalej odprowadzić rękę do tyłu nie skręcając tułowia. Na „trzy" - opuść rękę. Ten sam ruch wykonaj lewą ręką. Dla każdej ręki zrób po 5 - 6 powtórzeń.

1 | 2  | 3  dalej  

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