Every woman dreams of a perfect figure with a luxurious bust. But various diets and homemade recipes are not a quick way to enlarge the breasts. However, if combined with regular physical activity and special exercises, you will enjoy the noticeable effect very quickly. It is a good alternative to surgical intervention, which is fraught with complications and high cost.
Therefore, it is worth understanding how to enlarge the chest with exercises. Moreover, it is permissible to perform them not only in the gym, but also in the usual conditions of a home environment. But to get a guaranteed result, you have to work hard.
Woman's breast from the point of view of physiology
When choosing sports for breast augmentation, women should remember that exercises are designed to build chest muscles (large and small). An increase in their volume will give breast elasticity, facilitate stretch marks and shrinkage.
The base of a woman's torso, supported by the pectoral muscles, is formed by the mammary glands and tissue structures, which can be corrected with surgery. The muscles located under the chest can be tightened with exercises.
Age brings unpleasant bust problems for women. Due to the loss of muscle tone that supports the chest and improper behavior, the ligaments stretch, which results in the lowering of the chest.
As you increase your chest muscle mass through exercise, it is important to remember the straight arch, regular gait, strengthening procedures, and a good night's rest. Only then is it possible to restore the beauty and elasticity of the breasts, to surprise those around you with your gorgeous appearance.
Important nuances of home sports
- Effective results require serious work. Therefore, you must arm yourself with patience and perseverance. Maximum muscle tension during exercise causes painful sensations, but this is a sure signal that the exercise technique is correct
- It is supposed to train for at least two months, but the hours will have to become regular. If you stop them, the bust will lose its elegant relief and extra volume
- Gymnastics does not have to be daily, the optimal frequency is three workouts per week. You can do exercises every other day, because muscle building does not happen during training activities, but during the recovery period - during rest
- To avoid learning with the monotony of loads, after 3-4 weeks of training, the training program should be changed to ensure the effectiveness of the process. Sports assistance will provide a good result - an increase in breast volume up to 6 centimeters per month
- Before you start training, it is better to take 7-10 kg dumbbells each, as you will have to do weight training. Dumbbells can be replaced with two plastic bottles (1. 5 liters), filling them with sand, in extreme cases with water
How to train at home?
At home, sports are recommended to be performed in a spacious and airy room. A tight sports bra should be a must, even if your breasts are small. He was taken to a sportswear store.
Each set of exercises is preceded by a warm-up, which helps to warm up the muscles as well as prepare them for the effects of intense loads. With the help of preparatory actions, it will be possible to prevent injuries when using dumbbells, to prepare the sternum muscles for increased loads.
Warming up with strong swinging arms and legs, jumping, squatting or bending, dancing movements, stretching the arms upwards and then clasping the palms can be performed in music. To add the desired few centimeters of chest volume, you will need to train hard with a tangible load until the muscles are injured, not forgetting the correct posture.
Elements of self-hypnosis with visualizing a beautiful shape and desired breast size will be helpful. To ensure active breast augmentation, you need to adjust your diet by increasing the percentage of protein products in the diet that ensure the growth and maintenance of muscle mass.
Minimum Study Program
If it is not possible to perform the whole complex of physical exercises, we are allowed to stop at two of them:
- Up to 20 push-ups from the floor with a straight back, for legs - emphasis on socks, arms when push-ups are bent at the elbows
- For increased palm squeezing, the hands are tied in front of the chest, while for prayer, the palms are squeezed with a strong tension of the chest muscles, not the palms
To ensure chest muscle tone, the push-ups should be three courses. It is permissible to start pushing first from a bench or chair, and then sit on the floor. Exercise with the palms should be done at least 10 times. If it is difficult to keep your back straight, it is permissible to lean against the wall or the back of a chair, sitting on it. After dissecting the palms, they should be shaken.
The previous two actions are recommended to be done at the beginning of the lesson, they will be a kind of continuation of the warm-up. You can add to them the extension of the toes, blocking them in the plane of the chest, trying to spread the arms to the sides. The action is performed ten times.
A set of popular exercises that increase breasts
- Deviation of the spine with extension of the chest muscles
Exercise, borrowed from yoga program, should be done on the floor while lying on your stomach. The bent ankles are wrapped around the knees with the hands, bending the body as much as possible, which perfectly stretches the chest muscles.
To begin with, they freeze in this position for 20 seconds, gradually increasing the interval to one minute. After a pause of 10 seconds, the pose is repeated, there should be at least three cycles.
- Reverse push up
Use a chair to do the push. Sitting on the floor, arms placed back, tighten the seat of the chair, lift the body, supported with legs bent on the floor. Then they try to get down as much as possible, you can even touch the floor. After returning to the starting position, push 8 times
- Press up
Sitting on the floor, straight arms with dumbbells pulled up. Muscularly important for the chest muscles to provide maximum tension, there should be eight such presses
- "Hands behind head"
Taking the dumbbells, place your shoulders on the bench. Bending at the knees but feet apart, you should lean on the floor. The weighted hands are directed upwards, then with the help of circular movements, the straight arms are brought behind the head, slightly bending the elbows. Make fifteen sets.
- Shake your arms
Armed with dumbbells, lean forward with your knees slightly bent. The straight arms are lowered down parallel to the legs, the back is straight with the forearms parallel to the floor. Once you take a deep breath, spread your arms to the sides, directing them. There are twelve such extensions of the hands.
How do you work out in the gym?
For activities that increase chest volume, you can go to a special gym or sports complex. In each gym there is a specially designated area where the exercises are performed independently. Gymnasiums are usually equipped with a series of strength training equipment that can pump the chest muscles, giving them stamina and fit. The training method for stimulating certain muscle groups allows you to achieve a noticeable and desired result much faster than at home.
If it is impossible or problematic to train yourself, then you can turn to a support coach, who will give useful practical advice, suggest a suitable training program and calculate the required load.
When exercising with dumbbells, weights and dumbbells, you need to remember that the increase in load should be gradual in order to avoid health problems. But you will 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 training, you need to remember about a straight back, head up and arched chest forward. The method of strengthening with a contrast bath in combination with training will allow not only to pump the bust, but also restore youth to the skin of the décolleté. Especially if you supplement the exercises with proper nutrition with an abundance of fresh vitamins and adherence to the drinking regime, which is beneficial for breast filling.
For those who are not happy with the size of the chest, there is a little trick. To make your breasts look bigger, choose a solid bra with voluminous cups. Such underwear lifts the chest, and foam inserts visually increase the volume of the bust, which makes it possible to wear tight blouses and sweaters. The bust of the dress with a high waist and a deep seductive neckline is emphasized.
Performing special exercises, supplemented with swimming lessons, chest self-massage, regular visualization of the desired result, a correct lifestyle with a good night's rest will simply give excellent results!