10 exercises to lose the bead of the bra

  10 exercises to lose the bead of the bra

The unsightly bulge that can form at the location of the bra fastener is difficult to remove. Are you one of those women who are annoyed by this mass of fat? Here are 10 sporting exercises to build your back and finally disappear this little bump not very pretty.

10 exercises to lose the bead of the bra

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2/11
The draws (or rows) leaning forward

How to do ? Buttocks back, back leaning forward but still straight, we pull the dumbbells towards us to form a right angle with our elbows. In this exercise, you must force yourself to tighten the shoulder blades to avoid hurting your back.

The good advice: if the dumbbells seem too heavy or if you simply do not have room to store them, bet on an elastic that will be held below your feet and stretched thanks to the same movement.

3/11
The pumps

                                                


How to do ? This movement is ultra famous yet it is not always perfectly done! The right technique: lay your hands flat on the floor, spreading shoulder-width apart and down until you touch the floor with your chin. It is necessary to watch during all the exercise to remain always well sheathed. Pumping is the perfect exercise to reduce the back bump because it makes working primarily the large serrated.

The good advice: the most beginners can bet on the same movement on the knees, taking care not to arch your back!

4/11
The cobra's posture

How to do ? From the nape of the neck to the lower back, the posture of the cobra (very often practiced in yoga) allows to release all the tensions but also to strengthen the muscles. Lying on his stomach, legs clenched, the bust is raised by leaning on his arms.

Good advice: combine with this movement a deep and slow breathing. This will give you a double sense of well-being.

5/11
Superwoman exercise

How to do ? As if you were a super heroine. Lie on your stomach, stretch your arms forward. You must then arch your back as much as possible by slightly raising your arms and legs a few inches above the ground. Return to the initial position. This exercise solicits all the back therefore will necessarily target the target bead.

The good advice: you can also slightly beat the feet as for the exercise of the chisel to intensify the work on the back.

6/11
Backstroke

How to do ? Swimming is recommended for all those suffering from back pain. The back crawl specifically is ideal for those who would like to strengthen their backs or melt the bead of the bra. The resistance of the water makes it possible to increase the intensity of muscular work.

Good advice: alternate backstroke and classic crawl to work cardio and burn fat faster.

7/11
Active cladding

How to do ? Also known as "hip raise", the most effective sheathing to build this area is to stand back with legs bent and feet on the ground. Then simply raise the hips and then lower them. Attention, it is imperative to control the movement for it to be effective.

Good advice: to perfectly fit the entire back area, wager on 30 seconds of classic cladding on the elbows and 15 repetitions of lifting hip.

8/11
Balance on one arm / one leg

How to do ? On all fours, knees under the hips, hands under the shoulders, the right arm is stretched at the same time as the left leg. Both must be aligned. This exercise allows you to control your balance and build your entire upper body. Be careful not to dig your back during the effort!

The good advice: hold each balance for 20 seconds to enjoy its benefits.

9/11
TRX traction

How to do ? Thanks to TRX type straps attached to the wall, we hang bust to the ceiling and arms stretched. The feet can be flat with bent legs or heels simply laid on the floor with outstretched legs. The exercise involves pulling on the straps to lift the weight of one's body.

Good advice: when you pull on our arms to go back, it is possible to imagine being able to hold a pencil between his shoulder blades to make the perfect movement.

10/11
The rower

How to do ? The rower is the most complete job for the back. But beware, it must be used perfectly to be able to discover the effectiveness. Why do we love it? Because it allows to strengthen the trapezoids and rhomboids in depth but also to burn fat. Indeed, the intensity of the exercise leads to get rid of superfluous fat. You can burn with this accessory up to 800 kcal per hour!

11/11
The frontal elevations
How to do ? Knees slightly bent, feet wide pelvis, back straight, we take a dumbbell in each hand. We then make an arcuate movement that starts from our thighs and goes to the top of our head. To know: this exercise can also be done with a bar to not change the gap between the hands and unbalance his back.

The good advice: by holding the dumbbells or the bar with the palms of your hand up, you also muscle your biceps.