Six exercises for a truly beautiful and firm chest.

October is Breast Cancer Awareness Month – Learn how special breast exercises can help reduce your risk.

According to data, 2.1 million new cases of breast cancer are diagnosed each year. What you may not know is that hereditary and genetic factors, such as a personal or family history of breast or ovarian cancer and inherited mutations in genetic predisposition genes, account for only 10% to 15% of breast cancer cases. According to doctors and scientists, exercise acts as a “shield” that can prevent the occurrence of breast cancer, while studies have shown that a woman’s systematic physical activity reduces her risk of developing the disease by 20-30%.

Since 2002, recommendations from the International Agency for Research on Cancer (IARC) and the American Cancer Society have urged women to exercise regularly, as it also reduces the risk of breast cancer recurrence and mortality. Therefore, it is important to exercise and stay active and healthy.

How exercise reduces the risk of breast cancer

Although the causes of breast cancer are not well understood, there are several risk factors, two of which are a sedentary lifestyle and weight. Obesity increases the risk of breast cancer after menopause by increasing estrogen levels. This is because estrogen production in postmenopausal women occurs mainly in fat tissue. Exercise is one way to reduce the percentage of fat in the body and therefore can reduce the risk of breast cancer. In addition, regular exercise strengthens the immune system.

For a beautiful and firm chest

Which woman -regardless of size- does not want to have an erect chest? The chest -or rather the breast because that is what we are referring to- is not a muscle, but a gland that consists mainly of the fatty tissue that gives it its volume, the mammary glands and collagen. It is joined and held together by the pectoral muscles with connective tissue and these are the ones you should focus on and strengthen with the appropriate exercises that will improve its image.

Now think about how many times during the day you use these muscles when you push something. Like the trolley in the supermarket or the children's chair if you have a small child. In addition, if you play tennis, rackets or swim. It is precisely this forward movement that activates them and trains them. This is the good side. However, when we spend most of the day working at the computer in a hunched position, the pectoral muscles "close" and shorten, also having an impact on the back muscles. This is the bad side and has negative consequences that can lead to shoulder and arm injuries and reduced range of motion. Therefore, see below which exercises strengthen the pectoral muscles.

#1. Push ups

It is an exercise that, in addition to the chest, also trains the shoulders, arms and upper back. You start with the body in a plank position. However, if you find it difficult, the easy variation is to do it with bent legs. The wrists are in a straight line perpendicular to the shoulders, with the fingers facing forward. Keep the body stable, activating the abdominals and be careful not to drop the pelvis. With the inhalation, bend the elbows and with the exhalation, stretch them again, returning to the starting position. If it is difficult for you on the ground, the same exercise can be done by resting your hands on a stable table or on the wall while doing push-ups. (8-12 repetitions)

#2. Dumbbell lunges

Lying in a semi-supine position (legs bent and parallel to each other) on the ground, bring your arms perpendicular to your chest with your palms facing each other. With your elbows slightly bent, inhale and open your arms to the side and exhale and close them. (8-12 repetitions, 1-3 sets)

#3. Dumbbell hand presses

Maintaining the above position, arms stretched perpendicular to the chest with palms facing forward, bend the arms and lower the dumbbells, keeping the elbows open. On the exhale, return. (8-12 repetitions, 1-3 sets)

#4. Pull-overs with a dumbbell behind the head

In the same position, arms stretched perpendicular to the chest, grasp the dumbbells together and with your elbows slightly bent, inhale and exhale, bring your hands behind your head, until you do not feel a strong pull on your shoulders. Inhale and return to the starting position. (8-12 repetitions, 1-3 sets)

#5. Scissors

Standing, have your arms stretched out in front of your body with your palms facing down. With quick movements, make scissors. (as many as you can)

#6. Chest compressions

In a standing or sitting position, spread your arms out to the sides at shoulder height and bend your elbows at a right angle. From this position, bring your arms forward, trying to bring your elbows together, with the inside of your palm facing your face, as if you were reading a book. (8-12 repetitions, 1-3 sets)

And one more thing: The key is good posture. Remember when your parents used to tell you when you were little not to slouch when you walked or sat? That's what we want now too. Make a conscious effort to stand and sit with a straight back and shoulders down.

(the article was first published https://www.newsbeast.gr/health/fitness/arthro/11692494/6-askiseis-gia-ena-omorfo-kai-stito-stithos )