Fitness Program for Beautiful Breast. Part 3.

Exercise 5

Take a dumbbell in the left hand and stand with right side to support. Put your right foot in front of you in the distance one step from left foot. Bend your right knee and bend your back forward so that the body is almost parallel to the floor, and put the palm of your right hand on support. Right hand with a dumbbell is beneath under shoulder joint, palm is inward.

On the exhale, bending your elbow at the right angle, pull the shoulder up and back, closer to the body. On the inhale straighten arm slowly. Make the necessary number of repetitions from one, and then from the other side. It will be 1 approach.

Approaches: 2-3 approaches for 12 repetitions.

Problem areas: middle and upper parts of back, the rear surface of the shoulder.

Advice! To avoid injury of elbow joints do not jerk hands and do not straighten your arms in the elbows to the end.

Exercise 6

Sit on the edge of a chair; bend your legs at a right angle. Feet should be on shoulder width, in one step from the chair, and parallel to each other. Hold the edge of the chair seat with hands and tighten your press muscles.

On the inhale, bending arms at right angle, move the pelvis forward and down, so that the thighs are on the parallel with the floor line. On the exhale slowly straighten your arms back to starting position. Try to keep the main load on the back surface of the shoulder muscles, and do not help yourself with feet.

Approaches: 2-3 approaches for 8-12 repetitions.

Problem areas: triceps.

Fitness Program for Beautiful Breast. Part 2.

Exercise 2

Lie on your back; bend your knees, place feet parallel to each other on the floor. Move your hands with dumbbells in the sides at shoulder level and bend them at right angles, with palms outward. Tighten your press and pull buttocks from the floor. Body should form a straight line from head to knees.

Remaining on the "bridge", on the exhalation slowly raise your hands straight. On the inhalation turn the hands back to original position. Repeat the exercise as many times as necessary and then lower your buttocks on the floor.

Approaches: 2-3 approaches for 8-12 repetitions. Rest between approaches is 30 seconds.

Problem areas: breast, the back surface of the thighs, the front surface of the shoulders, buttocks.

Advice! If you make 12 repetitions in the approach, the process of weight loss will become faster. Do not make more than 10 repetitions, if you want to keep breast as it is.

Exercise 3

Stay in the position as in the previous exercise. Raise your hands with dumbbells above the chest, athwart to the floor. Turn palms inward and slightly bend your elbows.

On the inhale slowly move the hands in the sides so that the shoulder joints, elbows and wrists are on the same line. Make sure the hands stay rounded, and elbows stay out. On the exhale slowly return the hands to the starting position.

Approaches: 2-3 approaches for 8-12 repetitions.

Problem areas: breast, shoulder muscles.

Advice! If you deliberately burn fat, you need to make only short breathing spaces - up to 30 seconds.

Exercise 4

Take the dumbbells and sit on the edge of a chair and put feet on the floor on the width of the hips. Move aside with straight back, lean on the chair back with shoulder-blades and strain the press. Take the dumbbells with palms down and move to your shoulders, bend elbows, forearms are parallel to the chest, wrists over the shoulder joints.

Keeping the body motionlessly, on the exhale slowly pull the hands in front of you at the height of the chin, at the right angle to the body. On the inhale slowly return the arms to the starting position.

Approaches: 2-3 approaches for 12 repetitions.

Problem areas: chest muscles, the front surface of the shoulders.

Advice! To recover after a workout you need one day of the rest. Do not make weight-lifting exercises on the same muscles group every day.

Fitness Program for Beautiful Breast. Part 1.

Beautiful breast from nature is the dream of every woman. Unfortunately, not many women can boast an ideal breast. Of course, you can increase breast size with the help of surgery.

But physical exercise, developed by professional fitness trainers, will help to keep the breast muscles in tone, thus, the breast will slightly raise visually and will keep a good form for a long time. Actually special exercises will help you to lead breast muscles in tone, to keep the correct posture and to improve the relief of the arms and shoulders. Let's begin!

Classes equipment

• 2 dumbbells, weight 1,5 kg.

• Chair for support

• Mat

Advice! Before training it is very important to warm up muscles. That’s why you always should make warming-up before exercises. It should last no less than 5 minutes.

Exercise 1

Stand straight, feet on the shoulders width, slightly bent, back straight, breast on. Hands with dumbbells down along the body, elbows half-bent, palms facing inside.

On the outward breath up your arms slowly through the sides till shoulders height and down on breath. Then on the outward breath, up them in front of you with palms down till parallel with the floor and on the breathy return to the starting position.

Approaches: 2 approaches for 6-8 repetitions. Rest between approaches 30-60 seconds.

Problem areas: middle part of back, outside and front surface of the shoulder.

Advice! Try to breathe regularly, following the rhythm of movements. Do not keep the breath; otherwise it can lead to dizziness.

Cycling as an Alternative

Since the invention of the first automobile the world has radically changed. The speed of transportation has increased and it has changed the face of modern society – beginning from the economical growth and ending with countless possibilities for every man. A car is more than just a vehicle for transportation – it has become a prestigious thing. In spite of that automobiles have a serious environment impact and are involved in numerous accidents, sometimes doing lethal damage. We think that cycling can be a great alternative to the growing environmental effect of cars.

The history of cycling begins in the nineteenth century when the first models of bicycles appear. These bikes were made out of wood, they didn’t have a crank with pedals and had an odd-looking design but they were still representing the innovative technologies of their time.

A modern bicycle has more functions, a more sleek design and a great variety of models. While being much slower than a car beyond the city borders, it can be much faster than public transport and even personal cars in the city because of its small size and maneuvering abilities.

A bicycle can greatly improve health since it requires a lot of manpower. Cycling as a sport and fitness activity is still very popular for the people of all ages. While it doesn’t require much – an ordinary bicycle and an adequate physical form, cycling can seriously improve health and reduce the transportation costs.

A bicycle is an environment-friendly vehicle and can improve your muscles, heart and lungs. It’s a cheap, ecological, popular and a very effective type of sports activity. There are a lot of cycling associations and competitions allowing everybody to practice your favorite hobby on a serious basis.

In spite being a popular sport cycling has an enormous cultural impact and is more widespread than even automobiles. In almost every country of the modern world a bicycle plays its major role in daily life and sports. The famous Tour de France introduces professional cycling to millions and millions of viewers all over the world.

So if you like this simple but yet effective sport without spending much money you can join in and become one of the million of cycling-fans from all of the countries of the world. And remember that you can always find bicycle-lovers in every place you go and find new friends even at your neighborhood. Have fun and be healthy!

The Future of Computer Sports Games

In our modern life it is usual that a lot of people have health problems due to their non-moving lifestyle. It is a common problem for people that spend the most of their time in front of a computer to have specific health issues. This is widespread among people who often play video games. Spending hours and sometimes even days is common amongst professional gamers and those who do not plan to build a gamer’s career.

But in nowadays game industry is developing ultra fast and tries to cover all categories of buyers. Some of the gamers feel the lack of physical activity. And a lot of people would be surprised to find that video games can help people become healthier and happier.

Such sports games exist and a good example would be the latest Wii Fit a fine exercise game. Unlike other sports games – just sports simulators, this kind of games involve your own physical activity. It uses a device from Nintendo that is called Wii controller and a special board and it includes a lot of sports and fitness activities like yoga, aerobics, strength training and different sports like soccer, skiing, snowboard and others.

And then there’s Wii Sports (again from Nintendo) that is able to make such sports like golf, baseball, tennis, boxing and even bowling interactive. Wii in example includes a special body test that can help see the results of your exercises and share them with others via Internet. These kinds of sports games are requiring a lot of physical movement and can seriously stimulate the growth of body mass and can make your body more flexible and after all - make a positive effect on the overall health status.

We suggest that this is only the beginning. Gaming industry is growing fast and the result of its growth is the more innovative and revolutionary technology. In future it is possible that more companies would make such sports games, that will require much more than staring at the monitor and clicking a mouse. Maybe in future sports games you could end up playing football or basketball online with your friends without leaving your own house.

Even today games like Wii Fit are sold all over the world with almost thirty millions of copies. These amazing results prove the fact that such projects can become very popular and in result have a great health and cultural impact. They could become an answer to those people who are spending a lot of their time at home and want to stay fit and healthy.