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, if it is 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 expensive.
Therefore, it is worth figuring out how to enlarge the chest with exercises. In addition, it is allowed to perform them not only in the gymnasium, but also in the usual conditions of a home environment. But to get a guaranteed result, you have to work hard.
Female breast from the point of view of physiology
When choosing sports for breast augmentation, women should remember that the exercises are designed to build pectoral muscles (large and small). An increase in their volume will give elasticity to the breast, relieve stretch marks and sagging.
The base of the female bust, supported by the pectoral muscles, is formed by the mammary glands and tissue structures, which can be corrected by surgery. The muscles under the chest can be tightened with exercises.
Age leads to unpleasant bust problems for women. Due to the loss of tone of the muscles supporting the chest and poor posture, the ligaments are stretched, which results in sagging of the chest.
While increasing chest muscle mass through exercise, it is important to remember a straight back, regular walks, hardening procedures, and a good night's sleep. Only then is it possible to restore the beauty and elasticity of the breasts, to surprise those around you with your stunning appearance.
Important nuances of sports at home
- Effective results require serious work. Therefore, you must arm yourself with patience and perseverance. Maximum muscle tension during training causes painful sensations, but this is a sure signal that the exercise technique is correct
- He's supposed to train for at least two months, but classes should become regular. If you stop them, the bust will lose its chic relief and extra volume
- Gymnastics should not be daily, the optimal frequency is three workouts per week. Exercises can be performed every other day, since muscle building does not occur during training activities, but during the recovery period - during rest
- To avoid getting used to the monotony of the loads, after 3-4 weeks of training the training program should be changed to ensure the efficiency of the process. Sports aid will give a good result - an increase in breast size up to 6 centimeters per month
- Before you start training, it is best to get yourself dumbbells of 7-10 kg each, as you will need to do gymnastics with weights. Dumbbells can be replaced with two plastic bottles (1. 5 liter), filling them with sand, in extreme cases with water
How to train at home?
At home, it is recommended to exercise in a spacious and ventilated room. A well-fitting sports bra should be a must, even if your breasts are small. It is picked up from a sportswear store.
Any set of exercises is preceded by a warm-up, which helps warm up the muscles and 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 vigorous swinging arms and legs, jumps, squats or squats, dance moves, stretching the arms and then squeezing the palms can be performed to music. To add a few inches of desired chest volume, you will need to train hard with a tangible load until the muscles ache, not to mention the correct posture.
Elements of self-hypnosis with visualization of a beautiful shape and desired breast size will be helpful. To ensure active breast growth, you need to adjust 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 whole complex of physical exercises, it is allowed to stop at two of them:
- Up to 20 push-ups from the floor with a straight back, for the legs - emphasis on the socks, the arms when the push-ups are bent at the elbows
- For increased compression of the palms, the hands are connected in front of the chest, as for prayer, the palms are pressed with strong tension from the muscles of the chest, and not from the palms
To maintain the tone of the pectoral muscles, there should be three sets of push-ups. It is allowed to start push-ups from a bench or chair and then lower yourself to the floor. The exercise with the palms should be done at least 10 times. If it is difficult to keep the back straight, it is permissible to lean on the wall or the back of a chair, sitting on it. After loosening the palms, they should be shaken.
It is recommended to do the two previous actions at the beginning of the lesson, they will be a kind of continuation of the warm-up. You can add a stretch of the fingers to it, interlocking 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
- Spinal deviation with stretching of the pectoral muscles
The exercise, borrowed from the yoga program, should be done on the floor while lying on your stomach. The ankles of the legs bent at the knees are wrapped with the hands, bending the body as much as possible, which perfectly solicits the pectoral muscles.
To begin with, they freeze 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 cycles.
- Reverse push up
Use a chair to do the push-ups. Sitting on the floor with outstretched arms, grasp the seat of the chair, lift the body, rest the bent legs on the floor. Then they try to get as low as possible, you can even touch the ground. After returning to the starting position, do push-ups 8 times
- Press up
Sitting on the floor, arms extended with dumbbells straighten up. It is important that the muscles of the chest provide maximum tension, there should be eight pressures of this type
- "Hands behind your head"
Holding the dumbbells in hand, place your shoulders on the bench. Bent at the knees, but the legs wide apart, you should rest on the floor. Hands with a weight are straightened, then with the help of circular movements, the straight arms are brought behind the head, slightly bending the elbows. Do fifteen sets.
- Swing the wings
Armed with dumbbells, lean 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 out to the sides, straightening them. There are twelve of these hand distributions.
How do you train in the gym?
For activities that increase breast volume, you can go to a gym or a special sports complex. In any gymnasium there is a specially designated area where exercises are performed independently. Gyms are usually equipped with a series of weight training equipment that can pump up the muscles in the chest, giving them firmness and shape. 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, you can ask for the help of a trainer who will give you useful practical advice, suggest a suitable training program and calculate the necessary load.
When training with a barbell, weights, and dumbbells, you should remember that the increase in the load should be gradual in order to avoid health problems. But you will have to do it regularly and with great efficiency to achieve the desired effect.
Some tips to complete your studies
In everyday life, not just during training, you need to remember a straight back, head held high and chest arched forward. The hardening method with a contrast shower combined with a workout will not only plump 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 compliance with the drinking regimen, which is useful for filling the breasts.
For those who are not satisfied with their chest size, there is a little trick. To make your breasts appear bigger, choose a rigid bra with voluminous cups. Such underwear raises 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 seductive neckline is emphasized.
Carrying out special exercises, supplemented by swimming lessons, self-massage of the chest, regular visualization of the desired result, correct lifestyle with a full night's rest can only give excellent results!