Every woman wants a perfect figure with a luxury bust. But different diets and homemade recipes are not a quick way to enlarge your breasts. However, when combined with regular physical activity and special exercises, the visible effect will satisfy you very soon. It is a good alternative to surgery, which is fraught with complications and high costs.
Therefore, it is worth understanding how to enlarge breasts with exercise. In addition, they can be performed not only in the gym, but also in an ordinary home. But you have to work hard to get a guaranteed result.
Physiologically, a woman's breast
When choosing a sport for breast augmentation, women should keep in mind that the exercises are designed to strengthen the chest muscles (large and small). Increasing the volume will give elasticity to the breast, eliminate stretch marks and sagging.
The base of a woman's bust, supported by the chest muscles, is formed by the mammary glands and tissue structures that can be surgically repaired. The muscles under the chest can be stretched with exercises.
It causes unpleasant bust problems for young women. Due to the loss of tone of the muscles that support the chest and improper posture, the ligaments stretch, which results in sagging of the chest.
When increasing the mass of your chest muscles with exercise, it is important to remember a straight back, regular walks, hardening procedures and a good night's rest. Only then is it possible to restore the beauty and elasticity of the breasts and surprise those around you with your magnificent 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 sign that the exercise technique is correct
- He had to train for at least two months, but classes had to be held regularly. If you stop them, the bust will lose its stylish comfort and extra volume
- Gymnastics should not be daily, the optimal frequency is three exercises a week. Exercise can be done every day, because muscle building takes place not during training activities, but during recovery - at rest
- To avoid the monotony of loads, the training program should be changed after 3-4 weeks of training to ensure the effectiveness of the process. Exercise will provide a good result - an increase in breast size up to 6 centimeters per month
- It is better to take 7-10 kg of dumbbells each, as you will have to do gymnastics with weights before training. Dumbbells can be replaced with two plastic bottles (1. 5 liters), fill them with sand, in extreme cases with water
How to train at home?
It is recommended to do sports at home in a spacious and ventilated room. Even if your breasts are small, you should definitely have a tight-fitting sports bust. He is picked up from a sportswear store.
Before any workout, there is a warm-up that helps to warm up the muscles and prepare them for the effects of intense loads. With the help of training measures, it will be possible to prevent injuries while using dumbbells and prepare the sternum muscles for increasing loads.
Warming up with strong swinging arms and legs, jumping, squatting or bending, dancing, raising the arms and then squeezing the palms can be played with music. To add the desired few inches of chest volume, you need to train a lot with a material load, not forgetting the correct posture until the muscles ache.
Self-hypnosis elements that visualize a beautiful shape and the desired breast size will be useful. To ensure active breast growth, you need to adjust your diet by increasing the proportion of protein products in your diet that ensure the growth and maintenance of muscle mass.
Minimum Education Program
If it is not possible to do all the exercises, you can stop at two of them:
- Up to 20 push-ups with straight back, for legs - emphasis on socks, arms when pushing bends at elbows
- To squeeze the palms, the hands are tied in front of the chest, not with the palms as in prayer, but with a strong tension of the chest muscles.
There should be three pushing courses to maintain the tone of the chest muscles. Push-ups are allowed first from a bench or chair, and then from the floor. Training with the palms should be done at least 10 times. If it is difficult to keep the back straight, it is allowed to sit on a chair and lean against a wall or back. After opening the palms, you need to shake them.
It is recommended to do the previous two exercises at the beginning of the lesson, it will be a kind of continuation of the warm-up. You can add finger extensions to them, tie them together in a chest plane, and try to spread the arms to the sides. The action is carried out ten times.
A popular set of exercises to increase breasts
- Bending of the spine with stretching of the pectoral muscles
Exercise taken from a yoga program should be done while lying on your stomach. The ankles bent at the knees are bent with the hands, bending the body as much as possible, which perfectly tenses the chest muscles.
To start, gradually increase the interval to one minute and freeze in this position for 20 seconds. After a break of 10 seconds, the pose is repeated, there should be at least three rounds.
- Push back
Use a chair to push-up. Sitting on the floor, put your arms behind your back, grab the seat of the chair, lift your body, stand with your legs bent to the ground. Then try to go down as much as possible, you can even touch the ground. After returning to the starting position, push up 8 times
- Click Up
Sit on the floor and lift straight arms with dumbbells. It is important to provide maximum tension to the chest muscles, there should be eight such presses
- "Hands behind the head"
Take the dumbbells in your hand and place your shoulders on the bench. You should bend at the knees, but with your feet apart, and stand on the ground. The weighted arms are straightened upwards, then the straight arms are brought to the back of the head with the elbows slightly bent in a circular motion. Take fifteen sets.
- Drop the wings
Armed with dumbbells, bend forward with knees slightly bent. Straight arms are lowered down parallel to the legs, arms are straight parallel to the back. After taking a deep breath, the arms straighten and spread to the sides. Twelve such hands are spread.
How do you train in the gym?
You can go to a special gym or sports complex for breast augmentation activities. There is a special place in any gym where exercises are performed independently. Gymnasiums are generally equipped with a range of strength training equipment that can strengthen the chest muscles and give them strength and flexibility. The training method to stimulate certain muscle groups allows you to achieve the visible and desired result faster than at home.
If it is not possible or problematic to train alone, you can contact a coach who will give you practical practical advice for support, suggest a suitable training program and calculate the required load.
When exercising with a barbell, weight, and dumbbell, keep in mind that the increase in weight should 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 to complete your research
In everyday life, you should remember that not only during training, but also with a straight back, high head and chest bent forward. The method of hardening with a contrast shower, combined with training, will allow you to not only hit the bust, but also restore the youth of the décolleté skin. Especially if you stick to a drinking regimen that is beneficial to replenish your chest with plenty of fresh vitamins and exercise with proper nutrition.
For those who are not happy with the size of the chest, there is a little trick. Choose a tight bra with bulky cups to make your breasts look bigger. Such underwear lifts the chest and the foam tips visually increase the size of the bust, which allows you to wear a tight-fitting blouse and sweater. The dress emphasizes a high waist and a seductive deep neckline bust.
Swimming lessons, self-massage of the chest, regular visualization of the desired result, special exercises, complete with a good night's rest and a healthy lifestyle, just have to give excellent results!