These exercises structure the body, balance it and prevent contractures. And they help to adopt a correct body posture
Although aging there is a natural loss of muscle tone of the bust, the deformation of the chest is largely the result of sagging shoulders and hunched backs.
For therapies that work with muscle chains, in women the correlation between the position of their shoulders and that of their chest is very evident: the more the shoulders fall, the more the chest sinks and the more the belly protrudes.
Any woman, regardless of age, can significantly reduce the fall of her breast by adopting an upright position and modifying her body habits. You can also perform some daily exercises, gently and progressively, taking into account breathing and avoiding any pain. We tell you how you can do chest exercises at home.
WHY DO CHEST EXERCISES AT HOME
We need our body to possess some strength to perform everyday tasks. By providing safety and effectiveness in movements, it also provides self-confidence. Get out of bed, climb stairs, carry your shopping bag, clean the house, go hiking… They are daily movements that require strength, but also require standing and protection of the back, knees or neck.
Any physical activity is strengthening, but traditionally muscle strength training is related to weights and gym machines. However, there are other ways to grow it.
CHEST EXERCISE WITH AN ELASTIC BAND
The elastic bands or treadmills allow you to exercise the most important muscle groups gently and without leaving home. They are also effective for chest exercises. If you don’t have an elastic band, you can wear an old panty or stocking.
It is advisable to perform a series of exercises a day, better in the morning and outdoors or in front of a window. Over time you can increase the number of repetitions and the force exerted by rolling the tape on the cuffs, which increases resistance.
- Cross your arms with your elbows flexed and then extend them.
- Depending on the height at which you place the band (under the chest, above or at shoulder height) you will be exercising different muscles in the area.
- A variant is to start with the arms extended to the front to open them in cross.
- This way you have to do some more strength.
- Over time you can increase the number of repetitions and the force exerted by rolling the tape on the cuffs, which increases resistance.
In addition to strengthening the chest, this exercise also tones the shoulders and arms. The result is a more correct and more aligned body posture.
EXERCISE TO TONE THE CHEST: THE CHANDELIER
One of these specific toning exercises for the chest, which works the pectorals but also strengthens the back and shoulders, consists of standing up, with your legs open to the width of your hips, keeping your back straight and your neck stretched, as if you wanted to touch the ceiling.
The arms are placed in a cross, at shoulder height. The elbows are flexed upwards about 90 degrees, in the form of a chandelier, watching that the shoulders are kept low, and with open hands and fingers stretched.
He stays a few seconds in this position and relaxes.
CHEST EXERCISE THAT STRENGTHENS THE PECTORALS
With the heels at the width of the hips and the tips of the feet facing outwards, the legs are flexed keeping the back straight and the nape of the neck straight.
The arms are stretched out to the sides as if pushing two walls, with the wrists flexed upwards and stretching the fingers.
Then the elbows are flexed and the palm of one hand is joined against the other, a little below the shoulders, forming a rhombus.
He squeezes for a few seconds and relaxes.
THE TONING POWER OF COLD WATER FOR THE CHEST
Apart from practicing exercises to strengthen the chest, it is considered highly recommended to finish the showers by directing a stream of cold water towards the breasts and making circular movements around the chest.
Finally, swimming is very indicated since it not only develops and strengthens the pectoral muscles, but also stimulates the peripheral circulation of the breasts.