Every woman dreams of a perfect figure with a luxurious bust. But different diets and homemade recipes are not a quick way to breast augmentation. However, if combined with regular physical activity and special exercises, you will like the visible effect very quickly. It is a good alternative to surgery that is burdened with complications and high costs.
So it's worth figuring out how to enlarge your chest with exercises. Moreover, it is allowed to perform them not only in the gym, but also in the usual conditions of the home environment. But to achieve a guaranteed result, you have to work hard.
Female breasts from the point of view of physiology
When choosing a sport for breast augmentation, women should keep in mind that the exercises are designed to build chest muscles (large and small). Increasing their volume will give the breasts elasticity, relieve stretch marks and relaxation.
The basis of a woman's bust, supported by the pectoral muscles, are 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 women uncomfortable problems with the bust. Due to the loss of muscle tone that supports the chest and improper posture, the ligaments stretch, resulting in chest relaxation.
As you increase your chest muscle mass through exercise, it’s important not to forget about a flat 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, to surprise those around you with its beautiful appearance.
Important nuances of sports at home
- Effective results require serious work. So you have to 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
- You should train for at least two months, but classes will have to 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, because muscle building does not happen during training, but during the recovery period - during rest
- To avoid getting used to the monotony of the load, after 3-4 weeks of training, the training program should be changed to ensure the efficiency of the process. Sports help will provide a good result - an increase in breast volume to 6 inches per month
- Before you start training, it is better to get 7-10 kg of dumbbells, because you will have to do gymnastics with weights. Dumplings can be replaced with two plastic bottles (1. 5 liters), filling them with sand, ultimately water
How to train at home?
At home, it is recommended to do sports in a spacious and airy room. A tight-fitting sports bra should be a must, even if your breasts are small. He was picked up at a sportswear store.
Each set of exercises is preceded by a warm-up that 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 increased loads.
You can perform warm-ups with vigorous swinging of arms and legs, jumps, squats or bending, dance movements, stretching of arms and squeezing of palms with music. To add a few desired inches of chest volume, you will need to train hard with a palpable load to muscle pain, not forgetting proper posture.
Elements of self-hypnosis with visualization of beautiful shape and 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 growth and maintain 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 flat back, for the legs - emphasis on socks, arms when the push-ups are bent at the elbows
- For increased palm squeezing, hands are tied in front of the chest, as well as for prayer, the palms are squeezed with strong tension of the chest muscles, not the palms
In order to maintain chest muscle tone, there should be three courses of push-ups. It is allowed to start the push-ups first from the bench or from the chair, and then lower to the floor. Exercise with the palms should be done at least 10 times. If it is difficult to keep your back upright, it is permissible to lean against a wall or the back of a chair, sitting on them. After releasing the palms, they should be shaken off.
The previous two actions are recommended to be performed at the beginning of the lesson, they will be a kind of continuation of the warm-up. You can add finger stretching to them, joining them in the plane of your chest, trying to spread your arms to your hips. The action is performed ten times.
A set of popular breast augmentation exercises
- Spinal deviation with chest muscle stretching
The exercise, borrowed from a yoga program, should be performed on the floor while lying on your stomach. The ankles of the legs bent at the knees are wrapped around the arms, bending the body as much as possible, which perfectly tenses the pectoral muscles.
To begin, they freeze in this position for 20 seconds, gradually increasing the interval per minute. After a break of 10 seconds, the pose is repeated, at least three cycles should pass.
- Reverse push up
Use a chair for push-ups. Sit on the floor, lay your hand down, hook the seat of the chair, lift your body resting with your legs bent on the floor. Then try to get down as much as possible, you can even touch the floor. After returning to the starting position, do push-ups 8 times
- Click up
Sitting on the floor, straight hands with dumbbells pull back. It is important that the chest muscles provide maximum tension, there should be eight such presses
- "Hands behind your head"
Taking the dumbbells in your hands, place your shoulders on the bench. Bent at the knees, but legs spread, you should rest on the floor. The arms with the weight are straightened straight up, and then, with the help of circular movements, straight arms are brought behind the head, slightly bending the elbows. Do fifteen series.
- Swing 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, and the forearms are parallel to the floor. After a deep breath, the arms spread to the sides, straightening them. There are twelve such hand layouts.
How do you work out 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 provided space in which exercises are performed independently. High schools are usually equipped with a range of strength training equipment that can pump up the chest muscles, giving them strength and fit. The method of training to stimulate certain muscle groups allows you to achieve the visible and desired result much faster than at home.
If it is impossible or problematic to train on your own, then you can ask for support from a trainer who will give you practical helpful advice, suggest an appropriate training program and calculate the required load.
When exercising with weights, weights and dumbbells, you need to keep in mind that increasing the load should be gradual to avoid health problems. But you will need to do this regularly and with high efficiency to achieve the desired effect.
A few tips to supplement your studies
In everyday life, not just during training, you need to keep in mind a straight back, head high and a bent chest. The method of hardening with a contrast shower in combination with training will enable not only inflating the bust, but also restoring the youth of the décolleté skin. Especially if you supplement the exercise with a proper diet with plenty of fresh vitamins and adherence to a drinking regimen, which is helpful for filling the breasts.
For those who are not happy with their breast size, there is a little trick. To make your breasts look bigger, choose a stiff bra with voluminous cups. Such underwear lifts the chest, and foam inserts visually increase the volume of the bust, which allows you to wear tight-fitting blouses 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 way of life with a good night's rest will simply give excellent results!