Every woman dreams of a perfect figure with a luxurious bust. But different diets and homemade recipes are not a quick way to enlarge your breasts. However, when combined with regular exercise and special exercises, the visible effect will delight you very soon. This is a good alternative to surgery, which involves complications and high costs.
So it's a good idea to figure out how to enlarge your chest with exercises. In addition, they are allowed to be performed not only in the gym but also under normal home environment conditions. But you have to work hard to achieve a guaranteed result.
A woman's chest in terms of physiology
When choosing a sport for breast augmentation, women need to remember that exercises are designed to build pectoral muscles (large and small). Increasing their volume increases breast elasticity, relieves stretch marks and sagging.
The base of a woman's chest, supported by the pectoral muscles, is made up of the mammary glands and tissue structures that can be corrected with surgery. The muscles under the chest can be tightened with exercises.
Age causes unpleasant chest problems for women. Due to the loss of tone in the muscles that support the chest and improper posture, the ligaments stretch, resulting in sagging of the chest.
Exercise increases chest muscle mass, but don’t forget about straight backs, regular walks, hardening procedures, and a good night’s rest. Only then can you restore the beauty and elasticity of your breasts, surprise those around you with its wonderful appearance.
Important shades of home sports
- Effective results require serious work. Therefore, you must arm yourself with patience and perseverance. Maximum muscle tension during training causes painful feelings, but this is a sure indication that the exercise technique is correct
- You are supposed to train for at least two months, but classes need to become regular. If you stop them, the bust will lose its elegant topography and additional volume
- Exercise should not be daily, the optimal frequency is three workouts per week. Exercises can be performed every other day because muscle building does not happen during training, 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 help will achieve good results - 6 cm increase in breast volume per month
- Before you start training, it is better to get 7-10 kg dumbbells, as you need to exercise with weights. Dumbbells can be exchanged for two plastic bottles (1. 5 liters) filled with sand and, in extreme cases, water
How to train at home?
At home, it is recommended to play sports in a spacious and ventilated room. A snug-fitting sports bra should be a must, even if your breasts are small. They are picked up at a sportswear store.
Any sequence of exercises is preceded by a warm-up that helps the muscles warm up and prepare them for the effects of intense loads. With the help of preparatory measures, it is possible to prevent injuries when using dumbbells, to prepare the muscles of the sternum for the increased loads.
Warm-up can be done with powerfully swinging arms and legs, jumping, squatting or bending, dancing movements, stretching the arms up, and then squeezing your palm to music. To add a few inches of chest volume, you should train hard with a tangible load until the muscles ache, not forgetting the correct posture.
Elements of self-hypnosis that show a visualization of a beautiful shape and desired breast size will be helpful. To ensure active breast growth, the diet should be modified by increasing the proportion of protein products in the diet that ensure muscle mass growth and maintenance.
Minimum study program
If the full complex of physical exercises cannot be completed, you are allowed to stop at two:
- Up to 20 push-ups with straight back for legs - focus on socks, elbows bent when lying down
- In order to increase the grip of the palm, the hands are placed in front of the chest, and like prayer, the palms are compressed with strong tension in the muscles of the chest, not the palm.
Three supine supports are required to maintain chest muscle tone. First, the recliners can be started from a bench or chair and then lowered to the floor. The palm exercise should be performed at least 10 times. If it is difficult to keep your back straight, you can lean against the wall or back of the chair while sitting on it. They should be shaken after opening the palm.
The previous two steps 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 stretches to your fingers, connect them in the plane of your chest, trying to spread your arms sideways. The operation is performed ten times.
A set of popular exercises that increase breasts
- Bypassing the spine by stretching the pectoral muscles
Exercise borrowed from a yoga program should be done on the floor while lying on your stomach. The ankles of the bent legs at the knees are wrapped by hand, bending the body as much as possible, which puts a perfect load on the pectoral muscles.
First, in this position, they freeze 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
Use a chair to use the recliner. Sitting on the floor, leaning your arms back, attach the chair seat, lift your body, leaning on the floor with bent legs. Then they try to go down as much as possible, you can even touch the ground. After returning to the starting position, perform a supine position 8 times
- Push up
Sitting on the floor, straight arms are pulled up with dumbbells. It is important that the pectoral muscles provide maximum tension, there should be eight such presses
- "Hands behind your head"
Holding the dumbbells in your hands, place your shoulders on the bench. Bending to your knees, but with your legs wide, you should rest on the floor. The weighted hands are straightened straight and then, in circular motions, the straight arms are moved behind the head, bending the elbows slightly. Make fifteen sets.
- Pull out the wings
Armed with dumbbells, bend forward with your knees slightly bent. The straight arms are lowered parallel to the legs, their backs are straight, the forearms are parallel to the floor. After a deep breath, the arms extend to the side, straightening them. There are twelve such divisions.
How do you train in the gym?
For activities that increase the amount of breasts, you can go to a special gym or sports complex. Each gym has a separate designated area where the exercises are performed independently. Gyms are usually equipped with a range of fitness equipment that can pump up the pectoral muscles, providing them with tension and fitness. 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 yourself, ask a trainer for support, who will provide practical useful advice, suggest a suitable training program and calculate the required load.
When exercising with dumbbells, weights and dumbbells, you should remember that there should be a gradual increase in load to avoid health problems. But to achieve the desired effect, you need to do it regularly and with great efficiency.
Some tips for completing your studies
In everyday life, not just during training, you need to remember a straight back, head high and chest arching forward. Training with a contrast shower combined with training allows you to not only pump up breast pumping, but also restore youth on the skin of the décolleté. Especially if you supplement your exercises with proper nutrition, plenty of fresh vitamins, and adherence to a drinking system that is helpful in filling your breasts.
For those who aren’t happy with the size of their chest, there’s a little trick. To make your breasts look bigger, choose a stiff bra with bulky cups. Such underwear raises your chest and foam inserts visually increase the volume of your chest, allowing you to wear tight-fitting blouses and sweaters. The bust of the high-waisted, seductively deep-necked dress is accentuated.
Performing special exercises, complemented by swimming lessons, chest self-massage, regular visualization of the desired result, a proper lifestyle and a good night's rest, is simply bound to achieve excellent results!