I gathered a fitness complex for the breast, combiningexercises from different sources, plus a couple of exercises for the muscles of the hands (and sometimes add more push-ups in the back). It starts with a little warm-up session at the end - relaxation. A full range takes me fifteen to twenty minutes.

First, you must perform ten repetitions of each exercise, gradually increasing to twenty. Busy enough to spend time three times a week.

Upr.1. »Catcher» stars. Ip - Standing on his toes. Quickly pulling up alternately left and right hand, with each »capture» to compress a brush in his fist, as if trying to reach the imaginary star.

Upr.2. »Elephant». Ip - Standing, bend forward at an angle of 90 degrees, back straight, arms hanging freely downwards. Do Mahi hands right and left, following the movements of these head - so he shakes the elephant trunk.

Upr.3. Ip - Standing, arms hanging freely downwards. Rotate your shoulders forward, then backward.

Upr.4. Ip - Standing, arms hanging freely downwards. Raise your right shoulder, then left, lower right shoulder, drop left shoulder.

Upr.5. Ip - Standing, arms hanging freely downwards. Lower your shoulders forward while lowering his head down. Pull your shoulders back, throwing her head back.

Upr.6. Ip - Standing, arms hanging freely downwards. Lower your shoulders forward, throwing her head back. Pull your shoulders back, lowering his head to his chest.

Upr.7. Ip - Standing, feet together, arms extended horizontally to the side, palms down, shoulders relaxed. Outstretched arms were crossed in front of chest: left over right, then right over left.

Upr.8. Ip - Standing, pull tight hand in hand. Slowly raise your hands up and lower down.

Upr.9. »Albatross». Ip - Standing, feet slightly apart, arms to the sides at shoulder level, palms facing up. Taps hands back and return to its original position.

Upr.10. »The Temple Dancer». Ip - Standing, arms extended to the sides at shoulder level. Bending your elbows free »throw» of the forearm. Lift up the brush, trying to make it gracefully as a dancer temple of Bali.

Upr.11. Ip - Standing, arms to the sides, elbows are turned backwards and upwards, palm clenched in a fist. Slightly bend your knees, back and head slightly tilted forward. Flex your elbows, straining muscles and summing up his fists to the axilla.

Упр.12. И.п. – стоя, ягодицы напряжены, колени чуть согнуты, плечи отведены назад. Руки согнуть в локтях, ладони отведены от тела и повернуты вверх, ладони и локти на одном уровне, при этом локти тянуть вперед, а ладони – назад. Из этого положения поднимать ладони к плечам, медленно, удерживая напряжение мышц.

Upr.13. »Pyramid». Ip - Sitting, hands joined above his head, fingers pointing upward, retract the shoulders, elbows slightly bent. Turn the head to the left, taking his left elbow back. Return to initial position Repeat movement in the other direction.

Upr.14. »Cradle». Ip - Standing, arms crossed in front of chest, palms on his elbows. Raising crossed arms, brushes providing resistance to movement.

Upr.15. »Wing». Ip - Standing, hands joined in front at neck level. Lift the elbows, with the force of squeezing hands, the thumb rest against each other.

Upr.16. Ip - Standing, feet apart freely, arms to the sides at shoulder level. Make circles with your arms, first forward, then backward.

Upr.17. »Semaphore». Ip - Standing, feet slightly apart, arms down along the body. Raise your right hand up, left hand on the ground. Lower the right arm. Repeat the movement with his left hand, right hand quietly omitted.

Upr.18. Ip - Standing, feet slightly apart, palms pressed together at chest level, elbows pointing forward and sideways. Compress the palms, holding the contraction for 3 seconds.

Upr.19. »Bow». Ip - On his knees, his hands back up over his head. Lower the arms and shake them relaxed.

Upr.20. Ip - Kneeling. Tilt forward to touch his forehead floor. Pull the arms back, hands clasped in the »lock». Rocking motion raise your hands up.

Additional exercise - push-ups behind.

Holding his hands behind his back straight, take the edgea chair or sofa. Legs straighten directly before soboy.Opuskaytsya down to until the elbows are bent at an angle of 90 degrees, then wrung out to full extension hand.