Exercises to get a Cleavage like Salma Hayek
 Salma Hayek, the Mexican born American film actress is famous for her cleavage. By exercising the pectorals,
there is no doubt, you can augment the overall volume of your bust line. Explained below is how to exercises in order to get a cleavage like Salma Hayek.
Weight training develops lean
muscle tissue. Adding strength training develops the underlying chest muscle and
will add more shape to your upper body, creating those eye-pleasing and sexy
curves.
Working-out the pectoral(s) isn�t easy as they are composed of many muscles,
aligned together at different angles. You need to combine various types of chest
exercises. The best cleavage enhancing exercises are listed below:
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Overhead Dumbbell/Military Press: Begin
seated with your feet firmly on the floor. Hold the dumbbells at shoulder height
with your palms facing forwards. Exhale and press the dumbbells over your head.
Hold for a brief second at the top and then slowly lower to the starting
position.
-
Front Dumbbell Raise: Holding
dumbbells lightly touching the front of your thighs with
thumbs around the handles and palms facing your thighs. Keeping your elbows
straight or slightly bent exhale and slowly raise the dumbbells up in front of
your body. Your elbows and upper arms should rise together and lead the movement
ahead of the forearms and dumbbells. As your arms near shoulder level, turn your
thumbs slightly upward. Continue raising the dumbbells until your arms are level
with your shoulders and
approximately parallel with the floor. Keep your torso erect. Do not allow the
back to arch or the torso to rock. Keep the wrists in neutral. Do not allow the
wrists to bend. Inhale and gently lower the dumbbells back to your starting
position. Keep your elbows almost straight, maintaining the neutral grip
position. While lowering the dumbbells rotate the thumbs back to start position
(slightly downward). Your foot, torso, shoulder and wrist positions are
maintained throughout the exercise.
-
Lateral Raises: Grasp
dumbbells in front of thighs with elbows slightly bent. Bend over slightly with
hips and knees bent slightly. Raise upper arms to sides until elbows are
shoulder height. Maintain elbows' height above or equal to wrists. Lower and
repeat. Maintain slight bend through elbows (10� to 30� angle) throughout
movement. At top of movement, elbows (not necessarily dumbbells) should be
directly lateral to shoulders since elbows are slightly bent forward. Dumbbells
are raised by shoulder abduction, not external rotation. Note that if elbows
drop lower than wrists, front deltoids become primary mover instead of lateral
deltoids. Torso is also positioned forward slightly to keep resistance targeted
to side delt.
-
 Pec Dec fly: Sit
with the whole upper part of your body supported by the back rest. Place your
feet on the floor. Place your forearms behind the pads or grasp the handles in
such a way that your forearms are vertical and your upper arms parallel to the
floor. Now pull the grips together in front of the body until they touch. Open
your arms slowly and simultaneously. In the end position the arms are at the
sides of the body. From here bring the grips smoothly and without stopping back
to the starting position, where they should touch briefly exactly in the middle
in front of your body. Note: Different machines require different arm and hand
positioning. The photo demonstration above is an example of one type.
-
Incline Press: Lie
on an incline bench with the back rest tilted at an angle of 300 to 450.Support
your legs either on the ground or on the platform provided for this purpose at
the lower end of the bench. Take hold of the barbell with your hands grasping
the bar far enough apart so that the forearm forms a right angle to the upper
arm when the upper arm is parallel to the floor. Keep your eyes more or less
under the bar of the barbell. Tense the stomach and the lower back muscles. Lift
the barbell from the support rack and lock it vertically with slightly bent arms
above the upper part of your pectorals. Lower the barbell slowly until it
touches your pectorals lightly, then raise it again by extending your arms.
Note: Do not bounce the bar off your chest. Keep your buttocks firmly
against the bench throughout the entire movement. Lifting your buttocks or
arching your back during any part of this movement is cheating and can cause
serious injury.
-
Tricep Dips: Line up flat
exercise bench wide enough apart so that when you lean on with the palms of your
hands, the heels of your feet just fit on the edge of the bench without falling
off. Curl your fingers around the edge of the bench, holding your hands outside
of your hips. Slowly lower your body as far down as possible (until your upper
arms are parallel to the floor) by bending your upper arms. Keep your forearms
and elbows stationary throughout the exercise. Raise yourself to the starting
position by pushing up with your triceps.
Flex your triceps as you raise to the top. Try doing 20 repetitions of your own
weight for 3 sets. If this is not difficult enough, you can always hook weights
around your waist with a belt.
-
Deep Push-ups: Your whole body
should be completely straight and stretched. Only the tips of your toes and
the palms should be resting on the ground. The hands are just under the
shoulder axis, flat on the ground. Bend your arms slightly. Lower your body
evenly. In the end position the arms are bent at about a right angle. The
tips of your feet provides the pivot of the movement. The body remains
stretched and tense. Note: Do not sag your body.
You won't really be able to see all the hard work you do if you have a layer of
body fat covering over it, even if it is a thinner layer of fat.
You don't have to be over weight to have to decrease body
fat in order to show more
prominent tone.
For your exercise variables I would suggest 15-30 reps at a lighter weight for
an average of 3 sets.
Added Tips:
-
Aim for a proper diet with
decreased carbs (starches such as potato, breads and refined flour
products), increased good fats such as the omegas (flax, fish
oil and fresh fish, olives) and lots of proteins (lean choices such as
poultry, fish and egg whites) with dark green vegetables such as
spinach, collard and mustard greens, and broccoli.
-
Drink about 2 liters of water per
day
-
Limit intake of sugar, sweets and diet soda.
-
Take up swimming as
a cardio and bust workout.
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Bottom line, a good chest training program will add beautiful shape and stunning high cleavage so you look snazzy in that hot dress.
Dated 04 October 2012
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