Every woman strives for perfection,dreams of being beautiful, sexy and forever young. In order to look attractive at any age, you need to work on yourself every day. And if a woman is unhappy with her appearance, she should not blame everything on nature, which has not endowed her with either beauty or a graceful figure. Daily work and self-care are the key to beauty and success. Recently, many ladies have resorted to plastic surgery to enlarge or correct their breasts. They boldly go under the surgeon's knife, exposing themselves to trials and stress, and all for the sake of beauty. But breasts pumped up with silicone sometimes look unaesthetic. In addition, no one will guarantee that the operation will be successful, because after an artificial invasion of the female body, serious consequences can be expected. You should not look for easy ways and agree to surgery. There are exercises to enlarge the bust that will not cause harm, will help a woman acquire appetizing forms, and most importantly - they can be done at home. Of course, the chance of increasing the breast by 3-4 sizes is low, but by working with the chest muscles, you can give the bust a seductive shape. The main rule for exercising at home is regularity. And you should not expect quick results. It will take more than one week before positive changes become noticeable. The female breast is not a muscular organ. It consists of milk and fat tissues, which cannot be pumped up. Therefore, in order to give the breast the necessary shape, all work should be aimed at the muscle tissues of the chest. Exercises for the bust not only have a positive effect on the tone of the breast, but also contribute to its increase.
How to start
To see the results from your studies andTo regulate the process, you should measure your chest volume before starting training. Such measurements should be taken once a month. They will help you understand whether the exercises have a positive effect and whether you need to make some adjustments. Now you should decide on the sports equipment you will need for the exercises. Depending on your weight and physical fitness, each woman chooses dumbbells of the required weight. It is better to start with 4 kilograms, gradually increasing the load to 6-8. You need to buy a rubber shock absorber, having selected the necessary resistance in advance. To understand whether the load has been chosen correctly, you should do 3-4 exercises. If after them you feel tired and repetitions of the exercise are difficult, then the load has been chosen correctly. Soon the muscles will adapt, and if the exercises are performed with ease and without much strain, you should increase the weight of the dumbbells. With the correct execution of the exercises and a correctly selected load, in 8 weeks the chest volume can increase to 6 centimeters.
How to do the exercises correctly
There are a few rules to follow when training at home:
- All exercises should be done exhaling;
- The elbows should be slightly bent. If dumbbells are in your hands, in no case should you sharpen your arm, as this can lead to injury;
- When performing exercises, the back should be flat, shoulders lowered, and the chest slightly pushed forward;
- To raise and lower the dumbbells is necessary only with a straight back, since in this case the muscles of the back take on the maximum load, unloading the spine;
- Before you start the workout, you need to lightlywarm up the muscles. For this, stretch exercises are good. They increase the blood flow in the muscles and promote the washing away of lactic acid, which the next day after the session causes muscle pain;
- You can perform any arbitrary movement: running, dancing, jumping rope. This will increase the flow of blood to the joints and muscles. It does not take a lot of time to warm up, it takes 3-5 minutes.
Exercises to increase bust
Working with dumbbells
- Pushups. When performing this exercise, all the muscles of the chest are fully engaged. Lie on your stomach. Wide place arms. They should be at the chest level. Elbows should be slightly bent. On inhalation slowly and slowly hanging down, and on exhalation to go up. Make 2 sets of 8-10 repetitions. After each approach, rest about 5-7 seconds;
- Lie on your back. In the hands take dumbbells. Raise your hands to the sides, and then cross. So do 5 times for 2 approaches. Rest 10 seconds;
- In the prone position, put arms outstretched with dumbbells behind the head. Slowly raise your arms over your head and lower it in the abdomen. Then again take the initial exercise. So do 7 times for 2 calls;
- Lie on your back, take dumbbells in your hands. Slowly raise your arms up over your head, straightening your elbows, and also slowly lower them, bending your elbows. Exercise done 10 times;
- Sit on your knees. With outstretched hands, slowly bend forward, pulling the chest to the hips. Do this exercise 7-10 times;
- Do not change the position of waving his hands with dumbbells in front of him, alternating hands;
- In the same position (sitting), keep your hands in front of your chest, bending your elbows. Slowly dissolve them and return to their original position. Do this exercise 7-10 times;
- The following exercise is performed sitting or standing,without weights. Place your hands palm to palm in front of your chest and press hard against each other, do 15-20 times. This type of exercise works on the muscles that will lift your chest up, preventing it from sagging.
Working with shock absorber
- Support the shock absorber on the floor with feet and twohands pull it up, as high as possible. Legs should be placed shoulder width apart. Do this exercise 5-7 times with 2 approaches. After each approach, relax for about 10 seconds;
- In the prone position, put the shock absorber under your back and take each hand by its end. Raising your arms over your head, slowly stretch it. It is enough to do 5 such exercises for 2 calls;
- The exercise can be made more difficult by holding dumbbells in your hands instead of just the ends of the shock absorber. However, this exercise should only be started after several weeks of training;
- After completing the cycle of exercises to increase the bust, you need to lie on your back and relax. Breathe slowly and deeply until your breathing is fully restored.
There is no need to be afraid of pain.This is a good sign - the exercises are performed correctly and the necessary load is selected. Over time, the muscles will adapt, and you will feel more comfortable. And do not retreat in the face of difficulties. At first it will be difficult, but if you want to achieve positive results, exercising at home, prepare to train at least three times a week. We recommend reading:
