Every woman dreams of a perfect figure with a luxurious bust. 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 effect will please you very soon. It is a good alternative to surgery, which is fraught with complications and high costs.
Therefore, it is worthwhile to understand how to enlarge the chest with exercises. In addition, it is permissible to perform them not only in the gym, but also in the normal conditions of a home environment. But to get a guaranteed result, you have to work hard.
The woman's chest from the point of view of physiology
When choosing sports for breast augmentation, women should remember that the exercises are designed to build the pectoral muscles (large and small). An increase in their volume will give breast elasticity, relieve stretch marks and relaxation.
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 surgically. The muscles located under the chest can be strengthened with exercises.
Age brings unpleasant breast problems for women. Due to the loss of tone of the muscles that support the chest and poor posture, the ligaments are stretched, resulting in sagging of the chest.
While increasing the mass of the chest muscles through exercise, it is important not to forget about a straight back, regular walks, hardening procedures and a good night's rest. Only in this way is it possible to restore the beauty and elasticity of the breasts, to surprise those around you with your gorgeous appearance.
Important nuances of sport at home
- Effective results require serious work. Therefore, you need to arm yourself with patience and perseverance. Maximum muscle tension during training causes painful sensations, but this is a sure sign that the exercise technique is correct
- He should train for at least two months, but the lessons will have to become regular. If you stop them, the bust will lose its chic relief and additional volume
- Gymnastics should not be daily, the optimal frequency is three workouts per week. Exercises can be performed every other day, because muscle building does not occur during training activities, but during the recovery period - during rest
- To avoid getting used to the monotony of loads, after 3-4 weeks of training, it is advisable to modify the training program to ensure the effectiveness of the process. Sports aid will provide a good result - an increase in the volume of the breast up to 6 centimeters per month
- Before starting training, it is best to take dumbbells of 7-10 kg each, as you will have to do weight gymnastics. The 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, it is recommended to play sports in a spacious and ventilated room. A fitted sports bra should be a must, even if your breasts are small. He is picked up in a sportswear store.
Any 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 muscles of the sternum for greater loads.
Warm-up with strong arm and leg swings, jumps, squats or push-ups, dance movements, arm stretch and then palm contraction can be performed with music. To add a few desired centimeters of chest volume, you will need to train hard with a tangible load until the muscles hurt, not forgetting the correct posture.
Elements of self-hypnosis with visualization of a beautiful shape and desired breast size will be useful. To ensure active breast growth, it is necessary to regulate the diet by increasing the proportion of protein products in the diet that ensure the growth and preservation of muscle mass.
Minimum study program
If it is not possible to perform the entire complex of physical exercises, it is allowed to stop at two of them:
- Up to 20 push-ups from the floor with the back straight, for the legs - emphasis on socks, arms when push-ups are bent at the elbows
- For greater compression of the palms, the hands are connected in front of the chest, as for prayer, the palms are squeezed with a strong tension of the chest muscles, and not the palms
To maintain the tone of the pectoral muscles, there should be three rounds of push-ups. It is permissible to start push-ups first from a bench or chair, and then lower to the floor. The 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 opening the palms, they should be shrugged off.
It is advisable to do the two previous actions at the beginning of the lesson, they will be a sort of continuation of the warm-up. You can add to them the stretching of the fingers, wedging them in the plane of the chest, trying to spread the arms to the sides. The action is performed ten times.
A series of popular exercises that increase breasts
- Spinal deflection with elongation of the pectoral muscles
The exercise, borrowed from the yoga program, should be performed on the floor lying on your stomach. The ankles of the legs bent at the knees are wrapped with hands, bending the body as much as possible, which perfectly strains the pectoral muscles.
To begin with, they lock in this position for 20 seconds, gradually increasing the interval to one minute. After a 10-second break, the pose is repeated, there should be at least three loops.
- Reverse push up
Use a chair to do the push-up. Sitting on the ground, arms outstretched, cling to the seat of the chair, lift the body, lean with the legs bent on the floor. So they try to get off as far as possible, you can even touch the floor. After returning to the starting position, do 8 push-ups
- Press Up
Sitting on the floor, arms extended with dumbbells are raised. It is important that the chest muscles provide maximum tension, there should be eight such pressures
- "Hands behind your head"
Taking the dumbbells in your hand, place your shoulders on the bench. Bent at the knees, but with your legs apart, you should rest on the floor. Hands with weight are straightened up, then with the help of circular movements, straight arms are brought behind the head, slightly bending the elbows. Do fifteen sets.
- Wave your wings
Armed with dumbbells, bend forward with your knees slightly bent. The straight arms are lowered parallel to the legs, the back is straight with the forearms parallel to the floor. After taking a deep breath, the arms are spread to the sides, straightening them. There are twelve such hands.
How do you train in the gym?
For activities that increase the volume of the breasts, you can go to a gym or a special sports complex. In each gym there is a specially designated area where the exercises are performed independently. Gyms are usually equipped with a variety of strength training equipment that can pump the chest muscles, giving them firmness and fit. The training method of stimulating certain muscle groups allows you to achieve a visible and desired result much faster than at home.
If it is impossible or problematic to train alone, then you can ask for the support of a coach who will give you useful practical advice, suggest a suitable training program and calculate the necessary load.
When training with barbells, weights and dumbbells, you must remember that the increase in load must be gradual to avoid health problems. But you will have to do it regularly and with high efficiency to get the desired effect.
Some tips for completing your studies
In everyday life, not just during training, you need to remember your back straight, head up and chest arched forward. The method of hardening with a contrast shower in combination with training will allow not only to pump the breasts, but also to restore youth to the skin of the décolleté. Especially if you supplement the exercises with proper nutrition with plenty of fresh vitamins and adherence to the drinking regime, which is useful for filling the breasts.
For those who are not satisfied with the size of their chest, there is a little trick. To make your breasts look bigger, choose a rigid bra with voluminous cups. Such underwear raises the chest, and foam inserts visually increase the volume of the bust, which allows you to wear fitted blouses and sweaters. The bust of the high-waisted dress and a seductive and plunging neckline are emphasized.
Performing special exercises, supplemented by swimming lessons, self-massage of the chest, regular display of the desired result, the right lifestyle with a good night's rest are simply bound to give excellent results!