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 combined with regular physical activity and special exercises, the visible effect will please you very soon. It is a good alternative to surgical intervention, which is fraught with complications and high cost.
Therefore, it is worth discovering how to enlarge the chest with exercises. In addition, it is allowed 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.
A woman's chest from a physiological point of view
When choosing sports for breast augmentation, women should remember that the exercises are designed to strengthen the pectoral muscles (large and small). An increase in its volume will give elasticity to the breasts, it will relieve stretch marks and sagging.
The base of a woman's bust, supported by the pectoral muscles, is made up of the mammary glands and tissue structures, which can be corrected by surgery. The muscles located under the chest can be tightened with exercises.
Age brings unpleasant bust problems for women. Due to loss of tone of the muscles that support the chest and improper posture, the ligaments are stretched, resulting in sagging of the chest.
While increasing the mass of your chest muscles through exercise, it is important not to forget about a straight back, regular walks, tightening 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 beautiful appearance.
Important nuances of sports at home
- Effective results require serious work. Therefore, you have 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
- You are supposed to train for at least two months, but the classes will have to become regular. If you stop them, the bust will lose its elegant relief and additional volume
- Gymnastics should not be daily, the optimal frequency is three workouts per week. The 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 the loads, after 3-4 weeks of training, the training program should be changed to ensure the effectiveness of the process. Sports support will provide a good result: an increase in breast volume of up to 6 centimeters per month
- Before you start training, it is better to get dumbbells of 7-10 kg each, since you will have to do gymnastics with weights. The dumbbells can be replaced by 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 that sports take place in a spacious and airy room. A tight sports bra should be a must, even if your breasts are small. They pick it up at a sportswear store.
Any set of exercises is preceded by a warm-up, which helps 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 greater loads.
Warm up with vigorous arms and legs by swinging, jumping, squatting or push-ups, dance movements, stretching the arms up and then squeezing the palms of the hands can be performed with music. To add a desired inches of chest volume, you will have to train hard with a tangible load until your muscles ache, not forgetting correct posture.
Self-hypnosis elements with visualization of a beautiful shape and the desired size of the breasts will be helpful. To ensure the active growth of the breasts, it is necessary 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 entire 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 socks, arms when push-ups are bent at the elbows
- For a greater grip 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 courses of push-ups. It is allowed to start doing push-ups first from a bench or from a chair, and then lower to the floor. The exercise with the palms of the hands should be done at least 10 times. If you find it difficult to keep your back straight, you are allowed to lean against the wall or the back of a chair, sitting on it. After loosening the palms, they should be shaken.
It is recommended to perform the two previous actions at the beginning of the lesson, they will be a kind of continuation of the warm-up. You can add stretching of the fingers to them, interlocking them in the plane of the chest, trying to extend the arms to the sides. The action is performed ten times.
A set of popular exercises that increase breasts
- Deviation of the spine with stretching of the pectoral muscles
The exercise, taken from the yoga program, should be performed 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 tightens the pectoral muscles.
To start, 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 must be at least three cycles.
- Reverse flex
Use a chair to do the pushup. Sitting on the floor, arms thrown back, grasp the seat of the chair, lift your body, resting with your legs bent 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, raise your arms straight with dumbbells. It is important that the chest muscles provide maximum tension, there should be eight such pressures
- "Hands behind the head"
Taking the dumbbells in hand, place your shoulders on the bench. With your knees bent, but your legs wide apart, you should rest on the floor. Weighted hands are straightened up, then with the help of circular movements, straight arms are placed behind the head, slightly bending the elbows. Do fifteen sets.
- Move your 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 ground. After taking a deep breath, the arms are extended to the sides, straightening them. There are twelve of those open hands.
How do you exercise in the gym?
For activities that increase breast volume, you can go to a special gym or sports complex. In any gym there is a specially designated area where the exercises are performed independently. Gyms are often equipped with a number of strength training equipment that can pump the chest muscles, firming and tightening them. 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 on your own, you can turn to a coach for support, who will give you useful practical advice, suggest a suitable training program and calculate the required load.
When exercising with barbells, weights and dumbbells, you must remember that the increase in load 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 complement your studies
In everyday life, not only during training, you must remember that you have a straight back, a high head and a forward arched chest. The method of tightening with a contrast shower in combination with training will allow not only to inflate the bust, but also to return youth to the skin of the décolleté. Especially if you supplement the exercises with proper nutrition with a large number of fresh vitamins and adherence to the drinking regimen, which is useful for filling the breasts.
For those who are not happy with their chest size, there is a little trick. To make your breasts appear larger, choose a stiff bra with voluminous cups. Such underwear lifts the chest, and the foam inserts visually increase the volume of the bust, which makes it possible to wear tight-fitting tops and sweaters. The bust of the dress with a high waist and a seductively deep neckline is emphasized.
Performing special exercises, supplemented by swimming lessons, self-massage of the chest, regular visualization of the desired result, the right lifestyle with a good night's rest, will simply give excellent results!