In the vast majority of cases, both form andThe size of the mammary glands in the fair half of humanity is determined by genetic factors, that is, it is inherited. So, if all the women in your family had very small breasts, the probability that yours will be a third or fourth size is a maximum of 0.05%. What measures should you take? In this case, you can only decide on surgical intervention, wear corrective underwear with a push-up effect, or resign yourself to and accept yourself as you are. But many experts also recommend that women do exercises to increase their breasts, both in the gym and at home. We hasten to clarify: with the help of these exercises, you will not be able to increase your breasts by a couple of sizes. But you can give your bust a healthy, toned look, make it more elastic and beautiful. The most effective breast exercises for women that can be done at home are presented in this material just below. They will help you become the happy owner of a truly attractive bust.
Features of the structure of the breast
In women, the breast consists of fifteen ortwenty small glandular lobes, outwardly very similar to a bunch of grapes. These lobes are located in the thickness of connective tissue, there are no muscles in them. The lobes are supported by the muscles of the chest and shoulder girdle. The pectoral muscles in women develop most strongly when the age of their owner is from 18 to 20 years. At these young years, the bust looks very beautiful regardless of its size, and practically does not bother the representatives of the fair half of humanity. It is no secret that the breasts of a nursing mother increase significantly in size. Due to the fact that the breast grows, the skin on it stretches, and the muscles that previously supported a smaller bust cease to properly cope with the work assigned to them. When the mother stops breastfeeding, everything returns to its previous size, but the internal structure of the female breast still changes: in some places, the previously very elastic glandular tissue is replaced by rather loose connective tissue. With age, muscles weaken, and the skin after feeding the child does not return to its previous size, because before it was in a state of stretching. Thus, the breasts of women who have given birth "sag" and begin to seriously bother their owners.
How to give firmness of a breast?
In order to return your bust to its former stateelasticity and beauty, it is necessary to influence not only its muscles, but also its skin. Swimming and canoeing are the best for strengthening the muscles of the female breast. It is also very useful to regularly perform special physical exercises to enlarge the breast, but do not forget that in order to achieve a visible effect, classes should be carried out systematically, and training, especially at home, should be very intense. Of course, the whole set of exercises with the help of equipment can be performed in the gym. A serious and clear approach to training will help not only to improve the shape of the breast, but also to make the whole body more slender and fit, and the general well-being - excellent. Meanwhile, experts recommend that women give preference to dumbbells and a barbell, especially at home, where there are not hundreds of different options for sports equipment. During training with these equipment, a whole complex of muscles works, due to which the movements become more harmonious, and from the exercises you can achieve the best result. It is recommended to work out on simulators only for beginners who have never trained with any equipment even at home. Then the Sita simulator and special chest simulators come to their aid. They also allow a woman to coordinate all her movements and not do unnecessary work, even when doing a complex complex. After you understand a little more about how you can always keep your pectoral muscles in good shape and what techniques with approaches are the most effective at home and in the gym, you can start using dumbbells and a barbell in your workouts.
Exercises for chest muscles that you can do at home
If you systematically perform the best chest exercises listed below, you will see great results very soon!
- Exercise for women №1
Place your feet shoulder-width apart and extend your armsstraight in front of you, as if you were about to start clapping. Slowly press one palm to the other, then relax your hands and tense them again. If you do this chest exercise regularly, you will soon feel the right muscles tense up. For best results, do 15 sets every day. In just a month, your chest will be so transformed that you won’t recognize it. It will be very high and incredibly firm.
- Exercise for women number 2
Lie on your back, take one in each handdumbbells. The recommended weight of one piece of sports equipment is 1 kilogram. Slowly lift the dumbbells up, lower them to your chest. Make sure that your elbows are spread apart when performing this exercise. Raise and lower your arms 15 times.
- Exercise for women №3
Lie down on your stomach on an exercise bench.Stretch your legs straight and hold a 1-kilogram dumbbell in each hand. Slowly lower the dumbbells to the floor, then spread your outstretched arms to the sides. Do the exercise 15 times.
- Exercise for women № 4
Stand with your feet shoulder-width apart.Lean on the back of a chair with one hand and hold a 2-kilogram dumbbell in the other. Slowly lower your hand with the dumbbell to the floor and then raise it back up to your chest. Do each descent and ascent 15 times.
- Exercise for women №5
Place your feet shoulder-width apart, with a hand in each hand.Take two-kilogram dumbbells. Stretch your arms forward with your palms facing up and slowly begin to bend them at the elbows. To make this exercise even more effective, try to perform the actions in such a way that your arms are always in a horizontal position.
- Exercise for women №6
It is really very simple, but extremelyeffective. Place your feet shoulder-width apart, hold a 2-kilogram dumbbell in each hand. Swing your arms, repeating the "scissor" movement. Make sure your arms are extended and do not spread them too wide.
- Exercise for women № 7
It is also often called "push-ups"walls". It seems that it is very easy to do. But in fact, it is far from true. Standing, lean against the wall with your arms outstretched. Do vertical push-ups, trying to reach the wall with your chest. After you have completed all the effective exercises for the chest muscles, do not forget to take a contrast shower. Try to direct a strong stream of water to the bust as often as possible. This way, you can always keep its muscles in good shape, and you will also help ensure that the skin on your chest is always very young and has an enviable elasticity.
The important secret of successful training
By doing all the effective physical exercisesfor the chest muscles, mentally imagine how your bust becomes more beautiful and toned with each passing second, strengthens and takes on a firm and attractive shape. Do not forget: visualization is very helpful in training. This way you can achieve truly stunning results. There is one golden rule that you need to remember when doing a set of exercises at home: the chest should also rest. So regularly give your muscles a break, relax, lying on your back, breathing deeply. During such a rest, mentally replay all the exercises you have previously done and those that you still have to do. We recommend reading:
