Every woman dreams of having a perfect body with a luxurious bust. But different diets and homemade recipes are not the quick way to enlarge breasts. However, if combined with regular physical activity and special exercises, the visible effect will please you very soon. This is a good alternative to surgical intervention, which is fraught with complications and high costs.
Therefore, you should learn how to enlarge breasts with exercises. Furthermore, it is allowed to perform them not only in the gym, but also in the usual conditions of the home environment. But to get a guaranteed result, you have to work hard.
Women's breasts from a physiological point of view
When choosing sports for breast augmentation, women should remember that exercises are designed to build chest muscles (big and small). Their increase in volume will bring elasticity to the chest, reduce stretch marks and sagging.
The base of the female bust, supported by the chest muscles, is formed by the mammary glands and tissue structure, which can be repaired with surgery. The muscles located under the chest can be tightened with exercises.
Age brings problems for women. Due to the loss of tone of the muscles that support the chest and the incorrect position, the ligaments are stretched, causing the chest to sag.
While strengthening pectoral mass through exercise, it is important not to forget to keep a straight posture, walk regularly, do strength training exercises and get enough sleep. Only then will you be able to restore the beauty and elasticity of your breasts, surprising those around you with your gorgeous appearance.
Important nuances of home sports
- Efficient results require serious work. So, you have to equip yourself with patience and perseverance. Maximum tension during exercise causes pain, but this is a sure signal that the training technique is correct
- Must train for at least two months, but classes will have to become regular. If you stop them, the bust loses its elegance and extra weight
- Do not exercise every day, optimal frequency is three sessions per week. Exercises can be performed every other day, since muscle building does not take place during exercise activities but during recovery - at rest.
- In order to avoid getting used to the monotonous loading, after 3-4 weeks of training it is recommended to change the training program to ensure the efficiency of the process. Sports aid for great results - increase breast volume up to 6 cm per month
- Before you start, it is better to lift 7-10 kg each, as you will have to exercise tools with dumbbells. The dumbbells can be replaced with two plastic bottles (1. 5 liters), fill them with sand, in extreme cases water can be poured
How to train at home?
At home, sports should be done in spacious and well ventilated rooms. A tight sports bra should be a must, even if your breasts are small. He was picked up at a sports clothing store.
Any exercise is warm-up first, helping to warm up the muscles, as well as preparing them for the impact of intense loads. With the help of preparatory movements, it will be possible to prevent injury when using weights, preparing the muscles of the sternum to carry greater loads.
Warms up by swinging arms and legs vigorously, can perform dance moves, squat or bend, dance, stretch arms and then squeeze palms to music. To add a few centimeters of chest volume as desired, you will have to work hard with the tangible load until the muscles hurt, not forgetting to practice the correct position.
Self hypnosis elements with visualizing a nice shape and desired bust size will be very helpful. To ensure positive breast development, you need to adjust your diet by increasing the proportion of protein products in your diet that ensure the growth and maintenance of muscle mass.
Minimum curriculum
If you can't do all the complex physics exercises, you can stop at two of them:
- Do up to 20 push-ups from the floor in a straight, leg-up position - press firmly on socks, arms curled at elbows while doing push-ups
- To increase palm pressure, place your hands in front of your chest, as when praying, palms are pressed with a strong tension of the chest muscles, not palms.
To maintain the firmness of your chest muscles, you should do three push ups. It is allowed to start push-ups first from a bench or chair, and then lower to the floor. Palm exercises should be performed at least 10 times. If it is difficult to keep your back straight, you can lean against the wall or the back of a chair, sit on it. After cleaning the palms, they should be shaken.
The previous two actions are recommended at the beginning of the lesson, they will be a continuation of the warm-up. You can add the fingers straightening, interlocking in the plane of the chest, trying to spread the arms to the sides. The movement is performed ten times.
A set of popular exercises to increase bust
- Spinal deflection when stretching chest muscles
A yoga exercise, should be done on the floor while lying on your stomach. His ankles bent on his knees, hugging his arms, flexing the body as much as possible, helping to stretch the chest muscles perfectly.
To begin with, they freeze in this position for 20 seconds, gradually increasing the interval to one minute. After a 10-second break, the position is repeated, for at least three cycles.
- Push back up
Use chairs for push-ups. Sit on the floor, hands behind, grasp the wall of the chair, lift up, rest your legs bent on the floor. Then they try to go down as much as possible, you can even touch the floor. After returning to the original position, do 8 push-ups
- Click on
Sit on the floor, straightening your arms with the dumbbells pulled up. It is important that for maximum pectoral tension, eight such presses are required
- "Put your hands behind your head"
Holding the dumbbells in hand, resting shoulder on the bench. On your knees, but with your legs outstretched, you should lie on the floor. The weight-bearing hands are raised straight up, then with the aid of circular motion, the arms are straightened behind the head, slightly arching the elbows. Do fifteen sets.
- Swinging the Wings
Wear the dumbbells, lean forward with slightly bent knees. Arms stretched down parallel to legs, back straight, forearms parallel to the floor. After taking a deep breath, arms stretched out to the sides, straightened. There are twelve such outstretched hands.
How do you do gym work?
For activities that increase chest volume, you can go to a special gym or sports complex. In any gym there is a specially designated area where exercises are performed independently. The gym is often equipped with a series of resistance training equipment that pumps the chest muscles, bringing firmness and balance. The exercise method that stimulates certain muscle groups allows you to get the results you see and want much faster than at home.
If you are unable or have any problems practicing your own, you can seek the assistance of a trainer who will give you practical advice, recommend the right training program andcalculate the required load.
When working with dumbbells, barbells and barbells, keep in mind that increasing your load must be gradual to avoid negative health effects. But you will have to do it regularly and efficiently to get the desired effect.
Some tips to complement your learning
In everyday life, not only when exercising, you need to remember about straight back posture, head high and chest straight forward. The method of hardening with contrast showers combined with exercise will not only allow tightening, but also restore youth to the skin of a young girl. Especially if you supplement exercises with proper nutrition with a plentiful amount of fresh vitamins and adhere to a diet beneficial for breast filling.
For those who are not satisfied with their bust size, there is a little tip. To make your breasts look bigger, choose a sturdy bra with bouncing ruffles. Such underwear lifts the chest, and the visually insert sponge increases the volume of the bust, making it possible to wear tight-fitting tops and sweaters. A cup-busted dress with a high waist and deep neckline was emphasized.
Perform special exercises, supplement with swimming lessons, self-massage chest, regular visualization of the desired results, a lifestyle suitable for a reasonable resting regime will surely bring results. great!