Women's forums and magazines are full of hotdiscussions on the topic of beautiful breasts. Owners of small breasts often accuse this part of the body of a rather serious crime - the lack of personal relationships. Yes, a radiant smile, beautiful eyes, sparkling charm - it's all wonderful. But, whatever one may say, beautiful breasts add self-confidence, because they are a symbol of beauty and femininity for all ages. Of course, each of us would like our external data to meet our and the opposite sex's requirements. In general, the concept of "beautiful breasts" is quite capacious and vague at the same time. Many men agree that breasts do not necessarily have to be of ideal shape, but neatness and well-groomedness of this part of the body is an indispensable condition for sexuality. So what should you do to make your breasts the subject of your pride and the secret glances of the stronger half of humanity?

How to increase breasts?

Quite a large number of women go to bedoperating tables, risk their health, and sometimes even their lives, just to get the breasts of their dreams. But why take such radical measures? In order to achieve what you want, it is enough to regularly exercise and follow a proper diet. Some people confuse the concepts of "breasts" and "mammary glands". It is impossible to increase the size of the mammary glands with the help of training. Their size is predetermined by genetics, and only a plastic surgeon can make them larger. There is an option to increase the size of the breasts due to the fat layer, but for this you will have to gain weight, which is categorically unacceptable for many women. But there is a trick: to make the breasts more toned and attractive, you need to do specially designed exercises with dumbbells. The loads will make the pectoral muscles more prominent and visually increase the volume of the breasts as a whole. In addition, the exercises will allow you to keep them in good shape, prevent the aging process of the skin and prevent sagging of the pectoral muscles.

What do you need to remember when doing chest exercises?

It is necessary to remember that breastmuscles are quite large and strong, so serious loads are necessary to increase muscle mass. But this does not mean that you need to do exercises until you are exhausted and your muscles fail completely. Remember that a properly distributed load is when the muscles are slightly sore the next day after training, and not when you feel like a broken old woman who is unable to turn or raise her arms. Everything should be in moderation. Three workouts a week are quite enough, since there is a small nuance here: muscles grow only when they rest after training.

Warm-up before training

Any workout should begin with a warm-up. Its purpose is to stretch and warm up the muscles to avoid injuries when working with weights. Below are three basic warm-up exercises.

Movements shoulders. Put your feet to the width of your shoulders. Keep your head straight, your arms along your torso. Rotate shoulders alternately forwards and backwards. 15 times in each direction.

Swing your hands. Legs are on the width of the shoulders, head to keep straight, hands along the trunk. Rotate your hands back and forth. 15 times in each direction.

Hand cultivation. The legs are on the width of the shoulders. Straighten your arms at the chest level and bend at the elbows, then spread back, closing while exhaling the scapula. To repeat it is enough 10 times.

Basic exercises with dumbbells: press and breeding

Dumbbells are often used asweights during physical activity. Although instead of them at home they use any available materials, for example: books, bottles of water, bottles of sand, everything at the discretion of your imagination and common sense. However, when working with dumbbells there is a certain advantage - you know the weight of the projectile in advance and without error. For the pectoral muscles, there are two main types of exercises with dumbbells: bench press and breeding.

Performing a bench press of dumbbells, you strengthenmiddle chest area. This exercise is one of the most basic when working on pectoral muscles. In order to perform the bench press at home correctly, you need to lie on your back, holding dumbbells in your hands. In the starting position, the hands with the weights are on the sides of the chest. Raise your hands with dumbbells to the top, so that they are above the chest. Then return to the starting position. During the entire exercise, the arms should be strictly at right angles to the torso. For this you need to follow. You need to lift dumbbells 8 times - if you raise less, you need to increase the weight of the shell, more than 8 - to reduce, that is, to pick up the weight in such a way that it is 7-8 times to raise them with noticeable difficulty. It is carried out in 3 sets of 8 presses.

The dumbbell press, performed on an incline bench,designed to work on the upper chest. The bench is installed at a slope of 35 to 45 degrees. Squeeze dumbbells strictly up, relax your arms in the elbows and immediately lower down to the starting position. Continue your work without pausing. It is carried out in 3 sets of 8 presses.

Breeding dumbbells on an incline bench. Take a stable position on an incline bench from 35 to 45 degrees. Take a pair of light dumbbells, then slowly lower your arms with dumbbells in different directions. During the exercise, you need to flex your arms slightly at the elbows. It must be done slowly. Weight should be kept under control, as every repetition stretches the muscles. It is carried out in 3 sets of 8 dilutions.

Breeding of dumbbells while sitting. Sit on a chair, hands with dumbbells are in front of the chest, bent elbows are pressed to the sides. Do not tear your elbows from the sides, maximally bend your arms to the sides (with the muscles stretching). Make 8 times. After that, move the elbows away from the body and continue to perform the exercise. Elbows must be bent at right angles. Make 2 approaches 12 times.

Additional exercises with dumbbells

"Pullover". This exercise, popular among fitness fans, is done as follows. Lie down across the bench, on which only the neck and shoulders remain. The dumbbell stands behind you on the floor, its neck must be perpendicular to the floor. Grab the dumbbell with both hands for the top pancake. Hands slightly bend at the elbows. Raise the dumbbell so that it is above your head. Further lower the dumbbell so that it almost touches the floor. Weight should be small. Do 3-4 sets of 15 repetitions.

Makhi hands: feet shoulder width apart, head to keep straight, arms with dumbbells are along the trunk. Perform alternating flaps with your hands up and down. Alternately, change your hands in places - top lower, and raise the bottom. Elbows try not to bend. Exercise should be done with power. Repeat 12-15 times. The weight of the weighting agents should not exceed 5 kg.

Be straight. Hands parallel to the floor. The elbows are bent and spread apart. Without bending your elbows, we put your hands behind your head, maximally straining your pectoral muscle. Tension in the muscles should be felt. Repeat 12-15 times.

Be straight. Put your feet to the width of your shoulders. One dumbbell weighing 6 kg, take it with both hands and pull it out in front of you. Hold your hands with a dumbbell to your chest. The elbows should be bent and spread apart. Do 3 approaches 10 times.

This exercise you perform easily, ifsomeday in their lives they saw people skiing. The principle is about the same: we keep our backs straight, in the hands of dumbbells, with both hands repeat the movement, as if repelled by two sticks at once. But you need to do this as slowly as possible. From the hips, smoothly lift your elongated arms up to the level of the chest, remain in this position for a few seconds, then as slowly lower it down. Make 3 approaches 6 times.

Useful tips for breast beauty

Wear a bra. This item of the women's wardrobe was created in order to support the breast and help it to keep in shape. The bra protects the breast skin from stretch marks, and it itself from accidental mechanical damage.

After daily evening water procedures rinse the chest with cool water. This allows you to maintain the elasticity and elasticity of the skin.

You can also wipe the skin of the chest, neck and face with a frozen broth of herbs, once a week you need to use nutritious creams and masks.

Beneficial effect of massage of the skin with a brush of bristles, improving the skin, making it more elastic and elastic.

Another, at first glance, a trifle, about whichmany young ladies forget. This is a posture. Yes, yes, it is regal smooth back. Firstly, you yourself will look much more attractive and higher. And, secondly, with a straight back, the chest hangs less, looks taller and tighter.

For those who do not like to do physical exercises, but on the contrary - want to relax, there is a compromise option - swimming. It has been proven that arm movements during swimming strengthen the pectoral muscles.

On the beach, it's better to be in a swimsuit. Sunbathing "topless" is bad enough, especially for women after 30, since ultraviolet rays can provoke cancer. In addition, direct sunlight leads to rapid aging of the skin.

Do not allow sharp changes in weight. For the breast, this is fraught with consequences due to the fact that its fat cells are split one of the first, because of what the breast can finally lose shape.

Remember that your breasts are your calling card.card. Do physical exercises with dumbbells, take care of yourself, follow simple but effective advice, and your breasts will become the envy of many women and the admiration of many men. Have a good workout! We recommend reading:

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