Every woman dreams of the perfect figure with plump breasts. But different diets and homemade recipes are not a quick way to enlarge breasts. However, when combined with regular physical activity and special exercises, the visible effects will delight you soon. This is a good alternative to surgical intervention, which is fraught with complications and high costs.
Therefore, it is necessary to find a way to enlarge the chest with exercise. In addition, it can be done not only in the gym, but also in the normal home environment. But to get guaranteed results, you have to work hard.
Women's breasts from a physiological point of view
When choosing sports for breast augmentation, women should keep in mind that exercise is designed to build chest muscles (large and small). Increasing their volume will provide breast elasticity, relieve stretch marks and sagging.
The base of a woman's breast, supported by chest muscles, is formed by the mammary glands and tissue structure, which can be repaired by surgery. The muscles located under the chest can be tightened with exercise.
Age brings unpleasant breast problems to women. Due to the loss of muscle tone that supports the chest and incorrect posture, the ligaments are stretched, resulting in sagging in the chest.
While increasing chest muscle mass through exercise, it is important not to forget straight back, regular walking, hardening procedures and good night rest. Only then can restore the beauty and elasticity of the breasts, to surprise the people around you with your beautiful appearance.
The nuances of sports are important at home
- Effective results require serious effort. Therefore, you must arm yourself with patience and perseverance. Maximum muscle tension during exercise causes a painful sensation, but this is a sure sign that the exercise technique is correct
- It should be training for at least two months, but classes should be regular. If you stop it, the breasts will lose extra relief and volume
- Gymnastics should not be done every day, the optimum frequency is three exercises a week. Exercise can be done every day, because muscle building does not occur during exercise activities, but during the recovery period - during rest
- To avoid getting used to the monotony of the load, after 3-4 weeks of training, the training program should be changed to ensure the effectiveness of the process. Sports help will give good results - increase the amount of breasts to 6 centimeters per month
- Before starting training, it is best to get a dumbbell of 7-10 kg each, as you should do gymnastics with weights. Dumbbells can be replaced with two plastic bottles (1. 5 liters), filled with sand, in extreme cases with water
How to train at home?
At home, sports are organized to be done in spacious and well-ventilated rooms. Tight sports bras must be a must, even if your breasts are small. She was picked up at a sports clothing store.
Any exercise is preceded by warming, which helps to warm the muscles, and also prepares them for the effects of strong loads. With the help of preparatory action, it is possible to prevent injuries when using dumbbells, to prepare the sternum muscles for increased load.
Warming up with strong swinging hands and feet, jumping, squatting or bending, dancing movements, stretching the arms upwards and then clenching the palms can be done with music. To add a few centimeters of the desired chest volume, you should practice vigorously with a real load until the muscles ache, not forgetting the correct body posture.
Elements of self-hypnosis with visualization of beautiful shapes and desired breast size will be useful. To ensure active breast growth, you need to adjust your diet by increasing the share of protein products in the diet that ensure the growth and preservation of muscle mass.
Minimum Study Program
If you are unable to do all the physical exercises, you can stop at two of them:
- Up to 20 push-ups from the floor with the back straight, for the feet - emphasis on socks, arms bent at the elbows during push-ups
- For increased squeezing of the palms, the hands are connected to the front of the chest, as for prayers, the palms are squeezed with strong chest muscle tension, and not the palms
To maintain pectoral muscle tone, there should be three push-up courses. Allowed to start push-ups first from the bench or from the chair, and then down to the floor. Exercises with the palms of the hands should be done at least 10 times. If it is difficult to straighten the back, it is allowed to lean against the wall or back of the chair, while sitting on it. After releasing the palms, they should be released.
The previous two actions are suggested to be done at the beginning of the lesson, they will be some kind of warm-up continuity. You can add a finger stretch, tie it in the chest, try to extend the arms to the sides. The action is performed ten times.
A popular set of exercises that enhance the breasts
- Spinal deflection with stretching of the chest muscles
Exercises, borrowed from a yoga program, should be done on the floor while lying on your stomach. The ankles bent at the knees are wrapped with the hands, bending the body as much as possible, which perfectly stretches the chest muscles.
For starters, they freeze in this position for 20 seconds, gradually increasing the interval to one minute. After a 10-second break, the pose is repeated, with at least three rotations.
- Press upside down
Use a chair to do push-ups. Sitting on the floor, arms are placed backwards, grasping the chair, lifting the body, resting with the legs bent on the floor. Then they try to go down as much as possible, you can also touch the floor. After returning to the starting position, do push-ups 8 times
- Press Up
Sit on the floor, arms straight with the dumbbell pulled up. It is important for the chest muscles to provide maximum tension, there should be eight such emphasis
- "Hands behind head"
Taking the dumbbell in hand, place the shoulder on the bench. Bend at the knees, but feet apart, you should rest on the floor. The hands are heavily straightened upwards, then with the aid of a circular motion, the straight arms are brought to the back of the head, slightly bending the elbows. Do fifteen sets.
- Swing wings
Armed with a dumbbell, leaning forward with knees slightly bent. The straight arm is lowered down parallel to the foot, the back straight with the forearm parallel to the floor. After taking a deep breath, the arm is spread to the side, straightening it. There are twelve such hand spreads.
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 gym there are special areas where training is done independently. Gyms are usually equipped with a range of strength training equipment that can pump the chest muscles, providing firmness and fitness. Exercise methods to stimulate certain muscle groups allow you to achieve visible and desired results much faster than at home.
If it is not possible or problematic to train on your own, then you can seek the support of a trainee who will provide practical practical advice, recommend an appropriate training program, and calculate the load required.
When exercising with barbells, weights and dumbbells, you should remember that weight gain should be gradual to avoid health problems. But you have to do it regularly and with high efficiency to get the desired effect.
Some tips to complete your studies
In everyday life, not just during exercise, you need to remember about the back straight, the head high and the chest bent forward. The method of hardening with a contrast shower in combination with exercise will make it possible not only to pump the breasts, but also to restore the youthfulness of the skin on the décolleté. Especially if you complete the exercise with proper nutrition with lots of fresh vitamins and adhere to the rules of drinking, which is useful for filling the breasts.
For those who are dissatisfied with their chest size, there are a few tricks. To make your breasts look bigger, choose a rigid bra with a large cup. Such underwear lifts the chest, and the foam inserts visually increase the number of breasts, making it possible to wear tight blouses and sweaters. Breast dress with high waist and seductive neckline is emphasized.
Doing special exercises, coupled with swimming lessons, self-massage, regular visualization of desired results, proper lifestyle with a good night's rest will definitely give excellent results!