Every woman dreams of a perfect figure with a luxurious bust. However, different eating habits and homemade recipes are not a shortcut to enlarge breasts. However, if combined with regular physical exercise and special sports, the visible results will quickly satisfy you. It is a good choice for surgery, because surgery is full of complications and high costs.
Therefore, it is worth figuring out how to enlarge the chest through exercise. In addition, performances can be performed not only in the gymnasium, but also in the usual conditions of the home environment. But to get guaranteed results, you must work hard.
Look at a woman's breast from a physiological perspective
When choosing to perform breast augmentation exercises, women should remember that exercises are designed to strengthen the pectoral muscles (size). Their increased volume will give the breasts elasticity, reduce stretch marks and sagging.
The female bust supported by the pectoral muscles is formed by the breast and tissue structure and can be corrected by surgery. You can tighten the muscles under the chest during exercise.
Age brings unpleasant bust problems to women. As the muscles supporting the chest lose tone and improper posture, the ligaments are stretched, causing the chest to sag.
While increasing the mass of chest muscles through exercise, it is important not to forget to straighten your back, take regular walks, exercise routines and get a good sleep. Only in this way can it be possible to restore the beauty and elasticity of the breasts and surprise the people around them with their beautiful appearance.
Important nuances of exercising at home
- Effective results require serious work. Therefore, you must arm yourself with patience and perseverance. The greatest muscle tension during training can cause painful sensations, but this is definitely a signal that the exercise method is correct
- You should train for at least two months, but you must attend classes regularly. If you stop them, the bust will lose its unique soothing feeling and increase the volume
- Gymnastics should not be done every day, the best frequency is to do 3 times a week. You can exercise every other day, because muscles are not built during the training activity, but during the recovery period-the rest period
- To avoid the monotony of the load, after 3-4 weeks of training, the training plan should be changed to ensure the effectiveness of the process. Exercise help will bring good results-breast enlargement to 6 cm per month
- Before you start training, it’s best to have 7 to 10 kilograms per dumbbell, because you must do weight-bearing gymnastics. You can replace the dumbbells with two plastic bottles (1. 5 liters), fill them with sand, or in extreme cases with water
How to train at home?
At home, it is recommended to exercise in a spacious and airy room. Even if your breasts are small, you must wear a tight sports bra. He was picked up at a sportswear store.
Warm-up exercises must be performed before any exercise. This can help warm up the muscles and prepare for intense load exercises. With the help of warm-up activities, you can prevent injuries when using dumbbells and prepare the sternum muscles for increased load.
Music exercises can be performed by vigorously swinging arms and legs, jumping, squatting or bending, dancing, stretching your arms up and then shaking your hands. To increase the volume of the chest by a few centimeters, you will have to undergo significant weight training until the muscles are injured. Don't forget the correct posture.
Visual self-hypnotic elements with hypnotic beautiful shapes and desired breast size will be very useful. In order to ensure active breast growth, you need to adjust your diet by increasing the proportion of protein products in your diet to ensure the growth and maintenance of muscle mass.
Minimum Learning Plan
If it is impossible to have a complete physical exercise, you can stop two of them:
- Up to 20 sit-ups push-ups for the legs-focus on the socks, the arms bend at the elbows during the push-ups
- In order to increase the squeezing force of the palms, the hands should be close to the chest. As for prayer, the palms will be squeezed by strong chest muscle tension instead of the palms.
To maintain the tone of your chest muscles, you should perform three push-ups. Allow push-ups from a bench or chair first, and then descend to the floor. Exercise at least 10 times with palms. If it is difficult to keep your back straight, you can lean it against a wall or the back of a chair and sit on it. After releasing the palm, shake it off.
It is recommended to perform the previous two actions at the beginning of the course. They are a continuation of the warm-up. You can increase the stretch of your fingers, lock them to your chest, and try to stretch your arms to the sides. This action is performed ten times.
A set of popular exercises to increase breasts
- Spine bending and chest muscle stretching
This exercise is borrowed from a yoga program. You should lie on the floor while lying on your back. The legs and ankles with bent knees are wrapped with hands to make the body bend as much as possible, which perfectly tightens the chest muscles.
First, they freeze in that position for 20 seconds, gradually increasing the interval to one minute. After resting for 10 seconds, repeat this posture for at least three cycles.
- Reverse push up
Use a chair to do push-ups. Sit on the floor, put your arms back, fasten the seat of the chair, raise your body, and rest your bent legs on the floor. Then they try to descend as much as possible and can even touch the floor. After returning to the starting position, perform 8 push-ups
- Press
Sit on the floor and pull the dumbbell straight up. The important thing is to make the chest muscles provide maximum tension. There should be eight such compressions.
- "Hands behind the head"
Grab the dumbbells and place your shoulders on the bench. Bend your knees, but keep your legs apart and place them on the floor. Lift your hands straight up, and then use a circular motion to extend your straight arms behind your head, bending your elbows slightly. Do 15 sets.
- Wing wings
Holding dumbbells, lean forward, knees slightly bent. The straight arms are lowered parallel to the legs, the back is straight, and the forearms are parallel to the floor. After taking a deep breath, stretch your arms to the sides to straighten them. There are twelve distributions of such hands.
How do you work out in the gym?
For activities that increase breast volume, you can go to a special gym or sports complex. In any gymnasium, there are specially designated areas where you can exercise independently. Gymnasiums are usually equipped with a series of strength training equipment that can pull up the chest muscles to make them firm and toned. Training methods that stimulate certain muscle groups can allow you to achieve visible and desired results much faster than at home.
If your own training is impossible or has problems, you can seek the support of a coach who will provide practical advice, suggest a suitable training plan and calculate the necessary load.
When using barbells, weightlifting and dumbbell exercises, you must remember that the increase in load should be done gradually to avoid health problems. But you must operate regularly and efficiently to get the desired effect.
Some additional learning tips
In daily life, not only during training, you also need to remember that your back is straight, your head is raised, and your chest is curved forward. By contrasting the combination of spray hardening and training, not only can the chest be lifted, but also the young people can restore the décolleté skin. Especially if you supplement proper nutrition, rich fresh vitamins and insist on drinking during exercise, this is very useful for plump breasts.
For those who are not satisfied with their breast size, there is a little trick. To make your breasts look bigger, choose a hard bra with a lot of cups. This kind of underwear can raise the chest, and the foam insert can increase the volume of the chest visually, so that tight-fitting shirts and sweaters can be worn. Emphasize the bust of the high waist and seductive deep-necked dress.
Carrying out special exercises, supplemented by swimming lessons, chest self-massage, regular observation of the desired results, correct lifestyle and good sleep, these will bring excellent results!