Women's forums and magazines are full of hotdiscussions about the beauty of the breast. Owners of a small bust often this part of the body is accused of a rather serious crime - the lack of personal relationships. Yes, a radiant smile, beautiful eyes, sparkling charm - it's all fine. But, whatever one may say, a beautiful chest adds self-confidence, because it is a symbol of beauty and femininity for all ages. Of course, each of us would like external data to meet our and the opposite sex requirements. In general, the concept of "beautiful breasts" is sufficiently capacious and blurry at the same time. Many men agree that the breast does not necessarily have to be of an ideal shape, but the neatness and grooming of this part of the body is an indispensable condition of sexuality. So what to do, so that your breasts become the object of your pride and secret views of the strong half of humanity?

How to increase breasts?

A large number of women areoperating tables, run the risk of health, and sometimes even life, just to get the chest of your dreams. But why go to such drastic measures? In order to achieve the desired, it is enough to regularly exercise and follow the right diet. Some people confuse the concepts of "breast" and "mammary glands". Breast can not be enlarged by training. Their size is predetermined by genetics, and only a plastic surgeon can make them more. There is an option to increase the breasts at the expense of the fat layer, but for this you will have to recover, which for many women is categorically unacceptable. But there is a trick: to make the breasts more taut and attractive, you need to do specially designed for this exercise with dumbbells. The loads will make the pectoral muscles more prominent and visually increase the volume of the breast as a whole. In addition, the exercises will allow you to keep it in tone, 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 cut yourself in the nose, that the pectoralthe muscles are large enough and strong, so serious muscle loads are needed to increase muscle mass. But this does not mean that you need to do the exercises until exhaustion and complete muscle failure. Remember that the correctly distributed load is when the muscles on the next day after the day are a little sore, and not when you feel broken by an old woman who is unable to turn or raise her arms. Everything should be in moderation. Three trainings a week is enough, because there is a small nuance: the muscles grow only when rest after the load.

Warm-up before training

Any training should start with a warm-up. Its purpose is to stretch and warm up muscles to avoid injuries while working with weight. Below are three basic exercises for warm-up.

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 as a weighting agentwith physical activity. Although instead of them at home use any improvised materials, for example: books, bottles with water, bottles of sand, all at the discretion of your imagination and common sense. However, when working with dumbbells there is a definite plus - you know the weight of the projectile in advance and without errors. For pectoral muscles, there are two basic types of exercises with dumbbells: 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 - they want to relax, there is a compromise option - swimming. It is proved that the movements of the hands 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 the chest is your business card. Do physical exercises with dumbbells, watch yourself, follow simple but effective advice, and your breasts will become the envy of many women and the subject of admiration for many men. Have a good workout! We advise you to read:

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