As already mentioned in the article Boobcamp Triumph, lingerie manufacturer is launching a fitness program that was developed to form the breast area becomes tighter.

This new fitness program developed exclusively by former military instructor at the renowned fitness camp, No. 1 Boot Camp, and music experts AudioFuel sports. Exercise for 30 minutes is designed to shape and tighten the muscles that support the breast area. If you’ve never done this kind of exercise, do it at your convenience. Add the portion of the exercise every time you successfully upgrade.

Warm up

1. Begin by turning the head to heat the muscles of the neck. Look to the left, up, right, and downward. Repeat several times.

2. Heat the shoulder muscles. Stand with feet shoulder-width apart, stretch your arms straight into the side with palms facing forward and your thumb on top. Make a circular motion arm towards the front. Then, create a larger circular motion, as large as you can. Repeat this circular motion, but towards the back.

3. Stand with feet shoulder-width apart. Place arms behind his back, to link hands with the palm facing out. Keep your shoulders flat, then pull both hands toward the shoulder mesh. Hold the position for 10-15 seconds. You will feel the stretch on the front of the chest and shoulders.

Exercise 1: dumbbell Press

1. Use two dumbbell weighing about 3 kg. If there is no dumbbell, use bottled water to drink 500 ml sizes.

2. Lie on your back with knees bent, feet and back against the floor. Hold weights in both hands, stretch your arms straight above your chest, knuckles facing your face. Bring loads downward in a controlled slow motion, while the elbow bent to right angles to the direction of the body, then lower your elbows as close as possible to the floor.

3. Do three sets of 15 reps. Increase in number after your strength grew older.

Exercise 2: dumbbell Flye

1. This exercise is designed to build chest muscles. Use light weights to avoid additional pressure on the shoulder.

2. For the initial position, lying straight with your legs slightly bent, palms flat on the floor. Hold the dumbbell, arms slightly bent, then stretch out your arms straight up so that the dumbbell body meet in the middle. Knuckles facing out, while the fingers facing inwards.

3. Slowly lower your arms with elbows bent slightly, toward the left and right of your body until you feel a full stretch in your chest and shoulders. Inhale as you lower arms, and hold the stretch until the fifth count. Then exhale while raising arm with his mouth back to the top.

4. Do three sets of 15 reps. Increase in number after your strength grew older.

Exercise 3: dumbbell pullover

1. This exercise will strengthen the muscles of the chest.

2. Lying with knees bent, back and feet flat on the floor. Hold a dumbbell with two hands in the middle position on the dumbbell disc facing upwards and downwards.

3. As a starting position, push the dumbbell to the upper chest with elbows slightly bent. Taking a deep breath, slowly push the dumbbell back over your head and lower it toward the back as close as possible to the floor. Make sure your elbows stay bent. Feel the stretch, pulling the breath through the mouth. After that return the dumbbell over your head until you reach the starting position.

4. Do three sets of 15 reps.

Exercise 4: Rotational Push Up

1. This movement to train the shoulder muscles and the stability of the center, as well as the chest muscles and triceps. Do the best you can, and to increase the number or duration each time you successfully do it.

2. Perform push-up position. Feet shoulder-width apart, fingers bent to prevent your lower body to the floor, arms straight but not locked at the bottom of your palms on the floor under the shoulders. For convenience, place your knees on the floor.

3. Allow your arm is bent out when you lower your body, and when you raise the body. Rotate your body to the outside according to movement of the arm, so that your left arm straight while the right arm raised with a 180-degree angle from the floor. Return to starting position, where both arms bent slightly as body is lowered, and when the body is pushed back upward and rotates to the left. Change the movement by lifting your left arm to atas.

4. Do three sets of four reps.