Hi all. This issue is dedicated to girls/women, in which I wanted to talk about women’s breasts. Because girls with beautiful shapes Breasts evoke in men, no matter what they say, first an ERECTION, and only then only admiration, respect and everything like that :)
In general, as you probably guessed, today we will talk about how to pump up a girl’s breasts (changing shape, size, visual effects, etc.).
I have already said many times (in issues mainly for guys) in order to achieve success in something, you must first understand how it works. In our case, we need to understand the anatomy female breast, how it is located, etc.
The chest is located on top pectoral muscles, it consists of SKIN and Glandular TISSUE, which is attached to the underlying muscle membrane.
FAT lies around the mammary gland and between its lobules. By the way, the amount of fat and glands in a woman’s breast varies in large quantities, which is why one girl’s breast size depends on the amount of FAT IN THE BODY (this is the case when a girl loses weight, goes on a diet, etc. - her breasts decrease), and another girl, who has many times more glandular tissue THAN FAT, her breast size is less dependent on body weight.
That is why the APPEARANCE OF A FEMALE BREAST depends on GENETICS (physiology), namely on:
- FORMS
- BREAST VOLUME
- AMOUNT OF FAT IN A GIRL’S BODY
- POSTURE
Therefore, if you are pursuing the goal of influencing the size and shape of your breasts, then you have 3 ways available, because There are only TWO TISSUE in a woman's breast that can be somehow influenced!
First tissue (adipose)- Not good good way, because fat deposits will grow not only on the boobs, but also on other parts of the body. This doesn't interest us.
Second fabric (second method) is to make your mammary glands grow. The growth of these glands is controlled in parts by HORMONES. This, by the way, explains why breast size changes during the menstrual cycle or menopause.
By this I want to say that in order for growth to begin, it is necessary to take hormonal drugs. This is also not a very good method, because it is not safe. Serious health problems may arise.
Third way- it is the most popular nowadays. This plastic surgery(implantation of inorganic substance). With this product you can increase the volume of your breasts QUICKLY and TO ANY SIZE 🙂
The most unpleasant paragraph of this article
As you may have already guessed, there are NO MUSCLES in WOMEN'S BREASTS! And this means that:
- INCREASE ITS SIZE using physical exercise- IMPOSSIBLE!
- CHANGING THE BREAST SHAPE IS IMPOSSIBLE!
- LIFTING SAG BREASTS is also = IMPOSSIBLE!
Well, what is the point of this article then? - many will say. But don’t be so scared and upset. Physical exercises for the development of chest muscles have many advantages, because well-developed, trained chest muscles give aesthetic and visual effects to your chest.
Yes. WITH the help of physical exercises YOU CAN REALLY STRENGTHEN YOUR CHEST MUSCLES AND MAKE THEM ELASTIC. And moreover, improve BLOOD CIRCULATION in this place (in the boobs). In turn, blood circulation will improve metabolism in the mammary gland tissue.
Moreover, developed pectoral muscles create a good “FRAMEWORK” for your BREASTS, which slows down the appearance of flabbiness (i.e. improves SKIN ELASTICITY) and slows down the prolapse of the mammary glands (i.e. raises the BREASTS, visually improving the shape of the mammary glands).
Well, it's not all that bad? Read on?
Everyone likes everything beautiful. And breasts are no exception. All girls (including their boyfriends) want to have big beautiful boobs: D. What is beauty? A TO
THE GROWTH OF A WOMAN'S BREAST depends on its SHAPE and SKIN ELASTICITY.
Therefore, away with debate, it’s time to practice.
Effective physical exercises for the development of the FEMALE BREAST
Before we begin the debriefing, you must understand that the muscles of the chest are quite STRONG and BIG, which means that 1-2 exercises and some other elementary ones, such as flyes and butterflies in the simulator (in general, isolating ones) will not be enough. Often girls do just this, do fly-ups on the bench, then go to the butterfly exercise machine and hope that in a couple of months, VOILA, THE BREASTS WILL GROW (by themselves). - of course this doesn’t happen. By this I mean that without hard work ( basic movements) - getting beautifully developed breasts is impossible. You will have to work your butt really hard to get the desired result :)
Exercise 1 - Incline bench press (inclination angle 30-45 degrees)
(3-4 sets of 15-20 repetitions, rest between sets no more than 1 minute).
Exercise 2 - Dips
Here, perform 2-3 approaches to the maximum. The exercise is very difficult (especially for girls), so it is for advanced people. Rest between sets for 1-2 minutes (depending on how you feel). For more beginners, I recommend replacing this exercise with:
- push-ups from the floor (with arms wide).
If you can’t do push-ups from the floor, then until your chest muscles get stronger, do push-ups from your knees 3-4 sets of 8-15 reps
Exercise 3 - Dumbbell flyes while lying on an incline bench
(3-4 sets of 15-20 times, rest between sets no more than 1 minute).
OK. We've sorted out the exercises. I don’t know whether to write about the execution technique or not, it will be a very long article. But what can you do, the exercises themselves are useless without the correct execution technique.
Technique for performing these exercises
Exercise No. 1. Bench press on an incline bench. Your actions are simple, firstly (if possible) ask the current coach to explain how to correctly perform this or that exercise + help in case of anything (for example, to provide support on the bench press, set up the technique, raise morale, and so on).
He should show or tell you something like this: Sit comfortably on an incline bench, with the bar above your head (possibly at eye level). So, after you’ve positioned yourself on the bench, grab the bar with a grip slightly wider than shoulder-width. After you have taken a grip wider than your shoulders, remove the bar from the racks (on which the barbell was located) and slowly, under control, lower the barbell down to top part chest muscles, then squeeze it up. And repeat the required rep range. That's all. At first glance, everything may seem easy (in fact, it is), but some extra help from the girl (and especially if this is your first time at a fitness club) won’t hurt.
Or the exercise is a little more complicated, with dumbbells: (dumbbell press on an incline bench)
Watch the video on these and not only these (and also about some of the following) exercises:
Exercise No. 2. Dips (emphasis on the pectoral muscles) - for advanced ones. It is not recommended for use by beginners, as implementation requires significant effort and reliable, safe movements. Again, the same actions (trainer, help) should be explained or shown as follows: (by the way, if there is a graviton simulator) then let him lead you there. If not, then ordinary bars.
Grasp the handrails with your hands (as wide as possible) and jump out (stand on your hands) while your body becomes perpendicular to the floor. Then bend your legs at an angle of 90 degrees at the knees, and constantly maintain this angle. Bend your head slightly down to slightly round your back and thereby focus on contracting the chest muscles. As you inhale, slowly lower yourself down, tilt your body forward, and move your pelvis back (to engage the chest muscles, not the arm muscles). As you exhale, push up and return to the starting position. I do not recommend this very difficult exercise (in terms of execution and technique) to beginners (only advanced ones) who know how to perform it.
Here, see the video about this exercise:
I think the above paragraph will be useless for most girls. Suitable for most girls push-up exercise (with arms wide). This is a very simple exercise in terms of technique, which is truly intended for beginners. It is very important that the arms are as wide as possible (this is on purpose so that the load shifts from the triceps to the chest muscles, because we are interested in boobs: D)
If possible (the same thing with a trainer, let him show you, help you, etc.) something like this: sit on the floor, your feet rest on the floor, your arms as wide as possible (to emphasize the pectoral muscles). After you start push-ups, work at full amplitude, i.e. lower yourself to the end and straighten up to the end. Different accents (I won’t give them now, it doesn’t matter to girls). Don't forget to breathe when you go down, inhale, when you go up, exhale.
By the way, if you can’t do push-ups on the floor, don’t worry. Start push-ups from your knees until your chest muscles become stronger. The technique is all the same.
Exercise No. 3. Dumbbell flyes while lying on an incline bench. If possible (as always, ask your coach for help, let him show you, help you, and back you up).
This is a horizontal layout (I couldn’t find an example on an inclined one), but I think the essence is clear.
You should say or show mainly the following: Take dumbbells in your hands and sit on an inclined bench (30-45 degrees). Straighten them (squeeze them up) this is the top point. This is where you will start. From this point, start very slowly, without losing your balance, lower the dumbbells with your arms slightly bent at the elbows down towards the pelvis until you reach a fully stretched position (as you feel), then return to the starting position. And repeat the required rep range. That's all.
Explanations:
Firstly, you cannot change the order of the exercises! This is in case you do chest training on a separate day of the week. For example, Monday. This order goes from basic (heavy work) to isolating (light, formative) movements. It is very important!
All exercises fully engage the pectoral muscles, but almost every exercise has its own emphasis on a specific area. For example, an incline bench press (in general, any inclined load of 30-45 degrees develops the UPPER PART OF THE CHEST), but, for example, push-ups on the parallel bars = develop the lower part of it.
Secondly, it is not necessary to perform all these 4 exercises in a row. This is if you are a beginner (it’s your first time in the gym, you’ve never been to a fitness club before, then start gradually, you can just start with a barbell press on an incline bench, after a while, depending on how you feel, add another dumbbell fly on an incline, then that’s already two exercises (basic + isolating). And so on gradually until we reach 3 exercises in a row.
Notes:
I apologize in advance for my French, but there is no need to suffer through bullshit in the hall. If you are determined to improve your pectoral muscles through physical exercise, then get ready for the right activities, for the right loads. From the first days correct exercises, correct technique. Everything is in the mind. The next day after training you should feel that your chest muscles are slightly sore, then THIS IS NORMAL :) You are doing everything right. Muscles enlarge and grow ONLY WHEN THE LOAD ON THEM IS SIGNIFICANTLY MORE THAN USUAL. And the slight pain that you feel the next day (or immediately after training) just tells us that you worked the muscle well enough. Those. There is no need to be afraid of this, this is normal.
Okay, we'll talk about material regarding the development of beautiful pectoral muscles for girls. You can end here (but don’t rush, read to the end) there are many useful surprises waiting for you.
If you don’t know how to practice correctly (where to start, what to do, etc.). Don’t be upset, I have a fitness club on my website.<= Переходите по ссылке и изучайте, на здоровье. Там все грамотно рассказано и показано, все в деталях с фотографиями. В общем, не потеряетесь. Желаю удачи.
Moreover, for those who do not have the opportunity for some reason (finances, romance, embarrassment, etc.) to go to a fitness club, I have written<= Переходите по ссылке и изучайте. Опять же таки все четко описано (уверен, многим пригодиться).
This is where I end this issue. I hope you enjoyed reading this writing. I promise there will be many useful lessons for you girls in the future. Be patient. Everything will be but not immediately.
Best regards, administrator.
How to pump up a girl's pectoral muscles? – Many representatives of the fairer sex ask a similar question, since having beautiful breasts and a trained body in combination is an opportunity to amaze any man with your beauty when you meet. Today, memberships to aerobics gyms can cost quite a lot of money, so the material will suggest typical exercises to strengthen the pectoral muscles that can be performed at home. All that is needed in this case is:
- Expander
- Dumbbells
- Personal persistence to achieve a goal
A woman’s breasts themselves consist of mammary and fatty glands, so you will need to work with them during muscle training. When doing exercises, the tissue will contract under the weight of dumbbells or the force applied to the expander, so within a few months of hard work you can count on getting breasts that will “work” for a woman every time she meets men. It is noteworthy that the exercises proposed below can provide the proper level of load, and will also help increase the girth of the bust, making it beautiful and attractive.
When working with dumbbells or an expander, each woman can count on the following characteristics, which will improve in proportion to the time of training:
- Breast volume. When training involves strength (not stretching) exercises, over time the muscles will increase, making the breasts appear larger. Moreover, elasticity and fit are all accompanying elements during exercise.
- girls can do it quite simply, since complex exercises aimed at results are not complicated and do not take a long time. It is worth noting that under load (if the position is correctly occupied), you can also count on correct posture, since the modern rhythm of life does not provide the necessary position due to constant employment in offices or other places. Slouching can be overcome. To do this, you just need to exercise with dumbbells more often, choosing the right position, sitting or standing. The overall body of the skeleton will become adjusted, crooked posture will gradually go away.
- By pumping up your pectoral muscles with dumbbells, you can lose weight significantly. The problem of excess weight is an extremely pressing issue for any girl, since the fairer sex wants to constantly look charming, outright defeating the male half. When playing sports (including breast exercises), you can count on an additional source of burning excess calories, therefore, with a certain approach to business (regular exercise), a woman will become slimmer, and her body will acquire a seductive figure. Accelerated metabolism during exercise will contribute to such things.
- Correctly pumping up the pectoral muscles means following the trainer’s instructions or knowledge, which are described just below in the material. It is worth noting that a correctly chosen training plan will help you achieve the desired goal much faster than not having one: many believe that it is enough just to, as they say, “push the iron” and everything will work out. This is a fundamentally incorrect statement, since tension on the muscles must be performed evenly and to a certain standard.
What exercises should you do to pump up your chest?
As mentioned above, the right approach to exercise is the path to success, so we will tell you how to pump up your upper pectoral muscles. They are responsible for the tightness and volume that all women want.
- We start with a warm-up. This step is a preparatory stage on the way to a full-time lesson. It is recommended to start with a short run or stretching, jumping (for example, using a jump rope). The operating time at this stage is no more than 20 minutes. Hands need to be stretched with progressive movements up and down. The best technique is “scissors”.
- You can pump up the pectoral muscles on the horizontal bar by performing the following exercise: you should clasp the apparatus with your hands, and lifting manipulations should be performed strictly straight and evenly, without jerking. The amplitude of repetitions is 10 times for 2-4 approaches. Under no circumstances should you grasp the apparatus widely; the exercise is supposed to be done with a narrow grip.
- Pumping up a girl’s pectoral muscles with push-ups is convenient and mandatory, since this element of training is basic. Choose a flat surface, rest on the floor, fix your feet on your toes and begin to lower almost to the floor. The number of approaches is about 4-5. Repetitions - no more than 15 times, preferably 10.
- Another option for pumping up your chest is the chest press. To do this, you need to select a position on the projectile at an angular degree of 45 units, and then fix your body in a level position. After this, gradually move the dumbbells to the sides, lowering them.
IMPORTANT: Remember that the exercise must be performed in a fly format, since when lowering and raising the dumbbell with a narrow amplitude, the triceps will work, not the pectoral muscles.
What other exercises can help?
No less effective muscle pumping techniques include:
- "Top block" To perform this exercise, you should fasten the expander behind your head and clasp the arms with your hands. It is worth starting manipulations with 10-20 times. The frequency of approaches is about 5.
- The next format of work is “Pullover”. You need to secure your back on a perpendicular apparatus (bench), and then place one dumbbell behind your head. It is worth grasping it with both hands by the “pancake” and starting forward movements up and down from behind your head above you. 4-5 sets of 7 repetitions will be enough.
- Squeeze "pray". This exercise can be performed anywhere, not just at home or in the gym. You need to fold your hands “in prayer” in front of you and squeeze them until you feel that you no longer have the strength to hold this position. An extremely effective exercise that can be done anywhere.
- Finally, another exercise for pumping up your chest is stretching. It is supposed to put your hands back behind your back, cross them into a lock (fist), and then raise them up until tension is felt on the pectoral muscles.
These techniques can help any girl or woman achieve her goal: pump up her breasts at home or in the gym.
It is necessary to understand that only constant and regular training can bring noticeable weight to the overall structure of the body, therefore a healthy lifestyle, proper nutrition, sleep at regular intervals and, most importantly, hard work, all this will help strengthen the body and skeleton. It is in this case that you can count on receiving a response from your own figure.
Finally, as a wish: you should always play sports, regardless of age or difficulties in everyday life. You should adhere, as mentioned above, to the correct nutritional method, as well as the correct exercise format. It is these components that will play a major role in the development of a beautiful and sexy figure.
If you set yourself the task of pumping up your pectoral muscles as much as possible, then visiting seems to be the best option. The presence of special equipment, qualified instructors - all this will help you achieve the desired results. But often a situation arises when regular visits to the gym are impossible. In this case, they can serve as an alternative to the gym.
If you want to focus on swaying, then you need to take into account that they consist of several symmetrical groups, including:
- pectoralis major muscle
- pectoralis minor muscle
- anterior serratus.
Do not forget that when training the pectoral muscles, the body spends a huge amount of energy, which has a beneficial effect on burning fat tissue.
The modern rhythm of life of many people nowadays is such that it is often very difficult to find time to regularly visit the gym. The training process at home can be considered as an adequate replacement for the gym. The desire of the student to achieve his goal should come first.
First of all, you need to decide on the number of classes per week. Many beginners mistakenly believe that daily exercise can lead to the desired result in a minimum amount of time. But the characteristics of the pectoral muscles are such that during active work, the muscles receive multiple microtraumas and after each exercise time is needed for their complete recovery. Therefore, at the initial stage, the number of training sessions should not exceed two sessions per week.
You should also adhere to a certain dosage in the number of approaches for exercises to develop the chest muscles. Depending on individual physical fitness, their number should be from four to eight approaches per workout. For those who are just starting to exercise, the best option would be one or two exercises of two or three approaches. And remember, excessive overload of the pectoral muscles does not give good results. To achieve the desired result, create a training program and try to stick to it on a regular basis.
Exercises for training
The simplest and most universal exercise available to anyone starting to develop their body is simple push-ups. If we take a closer look at the mechanism of the push-up process, we will see that this is a kind of variation of the bench press. In addition, push-ups are an optimal general developmental exercise. When doing push-ups, the muscles of the arms are also involved, which ensures uniform development of the muscles of the upper body. In addition, there is an active effect on the abdominal muscles, which has a beneficial effect on the entire body as a whole. The leg muscles are used to a lesser extent, but they also receive a small share of the load.
The simplest and most universal exercise available to anyone starting to engage in the process of developing their body is simple push-ups. If we take a closer look at the mechanism of the push-up process, we will see that this is a kind of variation of the bench press. In addition, push-ups are an optimal general development exercise that affects a huge number of muscles. When doing push-ups, the muscles of the arms are involved, which ensures uniform development of the muscles of the upper body. In addition, there is an active effect on the abdominal muscles, which has a beneficial effect on the entire body as a whole. The leg muscles are used to a lesser extent, but they also receive a small share of the load.
Like many physical exercises, push-ups have different variations, using which you will load different groups of pectoral muscles.
One such option is narrow push-ups. The difference between narrow push-ups and regular push-ups is the width of your arms. In the case of narrow push-ups, the hands are placed so that the fingers of both hands are facing inward and touching each other. When lowering, you need to touch your chest with your hands and maintain a second pause in this position. When performing this exercise, you should pay special attention to the straight position of your back. Push-up movements are smooth, without jerking, without delays.
The next push-up option is push-ups on stools. Two stools are placed shoulder-width apart; a sofa or chair is used as a footrest. Starting position is the same as for a regular push-up. The main difference is that in this variation of push-ups the depth of lowering the body increases. Also in this exercise it is possible to work with weights, for example, you can use a backpack with books as an additional load.
Bend push-up
The point of this exercise is to keep your legs higher than your head. You need to put your feet on some kind of elevation and do the usual. This exercise will involve the upper chest, as well as the main muscle groups of the arms. When performing this exercise, you should pay attention to the correct placement of your elbows. If possible, try to move them apart to provide maximum load to the chest muscles.
Having regular dumbbells will allow you to significantly diversify your training program. The most universal exercise is the following: take the starting position lying on your back, bend your legs at the knees, and extend your arms with dumbbells up. Then, as you inhale, slowly lower your arms until your elbows touch the floor. Try not to rush, perform this exercise at a smooth, even pace. A regular folding athletic bench, which you can buy at any sports store, can significantly diversify such exercises with dumbbells.
Remember that nothing is impossible. With a certain amount of desire, even at home you can achieve excellent results. Find for yourself an additional incentive for regular exercise, allocate free time, and the results you will receive will pleasantly please you.
Training the pectoral muscles at home - Video
The female breast is a prominent muscle that needs to be trained. Exercises aimed at strengthening muscles return shape after childbirth, maintain tone after diets, and correct the bust.
- Chest exercises
- Push ups
- Pullover
- Recommendations for performing training
- Exercise with spoons
- Warm up on the floor
- Pushups
- Timing and results
- Reviews
What is important to know about female breasts
Fat and muscle are the components of a woman's breasts. You can increase its size by increasing the amount of fat or enlarging the mammary glands during pregnancy.The shape of the glands is influenced by the following factors:
heredity;
weight;
pregnancy;
underwear;
age.
Cooper's ligaments, that is, the corset, affects the appearance of the breasts and possible sagging with age. After 35 years, connective tissue is replaced by fatty tissue and the gland loses its elasticity. Low-fat diets, as well as strength training, reduce breast size, but make the gland more dense and elastic.
Important!
The female structure obliges the weaker sex to perform exercises on the upper pectoral muscles. Dumbbell and barbell presses are a must-have exercise for the upper muscles. Forming correct posture using planks and push-ups can tighten the mammary glands.
What affects breast size and shape
Factors influencing bust size and shape:The mammary gland in women grows until they are 20 years old, so age matters;
pregnancy and childbirth also contribute to an increase in the size of the female form;
Build plays an important role in size and shape. The thinner the girl, the smaller her size; accordingly, curvy ladies have larger charms;
sex promotes the production of estrogen, which affects the volume of glands, which is also important in life.
physical exercise does not increase size, but makes the muscles more elastic.
To stay in shape you need:
create a healthy eating schedule. A balanced diet ensures the normal functioning of all organs;
monitor your emotional state, because hormonal levels are the impetus for increasing the volume of glands, so it is important not to be nervous;
Maintain collagen levels through exercise to prevent connective tissue from sagging.
The daily routine and avoidance of fast food have a positive effect on the entire body, including the female form, so to support the bust it is extremely important to exclude harmful foods and drinks from the diet.
Chest exercises
When choosing specific exercises or a complex, all muscle groups that may not work outside of training are worked out. Push-ups, bench presses, dumbbell flyes, and pullovers are effective.Push ups
To perform the exercise, use your own weight. Hands are placed shoulder-width apart, elbows move away from the body. The back remains motionless during the exercise. Exhalation occurs with maximum muscle tension, inhalation during ascent. If the workout is performed by a beginner, then you can bend your knees. It is better to do push-ups in three sets of 5-10 times.
Dumbbell chest press (horizontal or angled)
The dumbbell chest press requires a woman to perform a special technique.
Important!
Dumbbells need to be chosen at a suitable weight. The load and weight increases gradually.
Press technique:
Dumbbells are lifted from the floor and placed on the thighs of the girl lying on the bench;
the back bends in the lower back, the head and shoulders are pressed to the surface;
the projectile is firmly fixed in the hand, while the elbows are bent and the arms remain parallel to the floor;
as you exhale, the dumbbells are pressed up, while you inhale, the dumbbells are lowered;
During the press, the wrists are held tightly.
After performing the bench press, the apparatus is lowered to the floor. If a girl trains with a coach or partner, then she gives him the equipment. To work out the muscles, various variations of the bench press are used.
Dumbbell fly (horizontally or at an angle)
Dumbbell flyes are the most popular auxiliary exercise for the pectoral muscles. The pectoral and pectoralis major muscles are included in the work. The triceps and biceps hold the arms that hold the dumbbells. To stabilize the body, the abdominal and abdominal muscles are involved in the work. Raise the dumbbells after the chest press at an angle of 35 and 40 degrees. In women, during training, the bust is strengthened without pumping up the bulky pectoral muscles.The lifting begins with a warm-up approach with 10 repetitions. Women's warm-up weight is 2-3 kg. After the warm-up, the training continues with the weight with which you can perform 10-15 repetitions. If at the tenth repetition the strength runs out, then the weight should be reduced by 1-2 kg. You first need to spread your arms on a horizontal bench, and then on an inclined one.
Technique:
pick up dumbbells and sit on the edge of the bench;
lie down on the lava so that the back of your head touches the edge of the bench;
turn your hands so that your palms are facing each other;
as you inhale, arms with dumbbells are spread to the sides, elbows pointing down;
movement only in the shoulder joint;
You need to lower your hands until it hurts.
After receiving the load, you need to sit on the edge of the bench and place the dumbbells on the floor. Rest after training lasts about one minute.
Pullover
A pullover not only benefits the pectoral muscles, but also has a positive effect on the back and corset. When performed, the upper bundle of the pectoral muscles is stretched. It is the stretching of the beam that lifts the bust and makes it elastic. The exercises are performed standing at the machine or lying on a bench. The equipment can be a dumbbell or barbell.Technique:
if a pullover is performed on a bench, then you need to lean on your shoulder girdle, your head hangs down;
stomach and hips below the shoulders;
legs are placed shoulder-width apart, support on the feet is maximum;
the first approach is done with minimal weight, this is due to muscle stretching;
the dumbbell is taken with both hands;
arms are bent at the elbows and raised strictly above the head;
the bend angle does not change during the pullover;
as you inhale, lower your hands behind your head, and as you exhale, raise them above your head;
the amplitude must be constant and not change.
Important!
When training, be sure to keep your muscles tense. When the weight of dumbbells is not enough, they switch to a pullover with a barbell.
the food chosen is high in calories, but healthy and balanced;
artificial nutritional mixtures can harm the female body, so you need to select sports nutrition with a professional;
workouts require intensity distribution. The chest muscles require rest to recover. There should be at least two intensive workouts per week. If the muscles do not recover, then you need to change the schedule or reduce the load;
the load must be complex; working out one muscle group is not allowed;
After training, you should leave time for recovery;
warm-up may consist of a morning and evening jogging, which will allow you to remove excess weight and fat deposits.
Gradually, exercise relieves back pain, improves health and increases endurance. An integrated approach corrects all parts of the body, making the silhouette more slender and toned.
Chest exercise plan for girls
Practice sessions can be selected by a professional trainer, or compiled independently. The standard complex includes the following exercises:
Beginners begin classes with 5-10 approaches. Minimal weight is used during classes. As the body strengthens, the number of repetitions increases and the weight of the equipment increases. If the lesson takes place in one breath, then it is worth increasing the number of repetitions.
Important!
It is recommended to perform the basic chest complex 2 times a week.
Methods for tightening the décolleté area
Aging, loss of fatty tissue and moisture makes the décolleté skin wrinkled. For the elasticity of the neckline, it is important to avoid stressful situations, sudden weight loss and junk food. Exercises for the décolleté area help maintain muscle elasticity and maintain their tone.Exercise with spoons
To complete this you will need cream and two tablespoons. A cream is applied to the décolleté area, which is distributed from the middle of the chest with stroking movements using spoons. You need to make circles with spoons, then you need to move from bottom to top and from top to bottom. Each movement is repeated 6 times.Warm up on the floor
You need to lie on the floor and raise your arms outstretched in different directions. The torso rises up and remains in this position for 20 seconds. The exercise is repeated 15 times.
Pushups
You need to lie on the floor and lift yourself up on your hands. The legs bend at the knees, or can be straightened and tense. You need to do 15 push-ups.
Timing and results
In order to pump up your breasts at home, it is important to exercise at least 1-2 times a week. In this case, you need to work on the muscular corset, back, arms and shoulders. When training several muscle groups, you can combine the exercise with working on the triceps. You can achieve results by doing exercises regularly for 2-4 months.The physiological structure of the chest does not allow pumping it up, since there are no muscles in it. Performing exercises will visually tighten your neckline. Strengthening the bust is achieved through regular training, which is important to perform in the correct sequence, observing the execution technique.
Not every one of us has an ideal body from birth. But this can be fixed. In particular, you can pump up a girl’s breasts at home with simple exercises. Of course, this will not change the shape of the breast itself. But the mammary gland will be slightly raised due to muscle mass. And this will noticeably decorate your body, making it more athletic and attractive.
How to pump up a girl's breasts at home?
One of the simplest exercises is pressing with your palms together. Bring your palms together so that your elbows point in different directions. Tighten your arms, creating pressure. Do the exercise for 2 minutes.
You can also purchase dumbbells of 3-5 kg. With their help you can do wiring. Lie on the floor and spread your arms out to the sides along with the dumbbells. Bring your arms straight above you. Do the exercise smoothly for 3 approaches.
In addition, you can purchase an expander. It can be stretched lengthwise and crosswise, behind your back and in front of you. It perfectly strengthens the pectoral and back muscles. You can train with it for 3-4 minutes. in a day.
The easiest way to pump up a girl’s breasts is to do push-ups. It is better to do them with a wide grip. This way you will focus on the pectoral muscles. To achieve a good effect, 2 approaches daily are enough.
What helps pump up the pectoral muscles?
In order to pump up their pectoral muscles with interest, girls can engage in regular sports. Breast development is promoted by:
- Swimming;
- Volleyball;
- Tennis;
- Skis.
You can also do aerobics or dancing. Such techniques have a beneficial effect on the entire muscular skeleton. With them you can achieve strengthening of the entire figure as a whole.
Sports contribute not only to the development of figure relief, but also endurance. By engaging in active types of physical education, you can increase your performance and improve your heart function.
And team sports allow you to develop ingenuity and strategic thinking. These are excellent qualities for fruitful studies and future work.
Don't focus only on school. Go to classes, study on your own or with friends. An active lifestyle helps you achieve good physical shape.
Pumping up breasts in the gym
If possible, it is better to go to the gym and use special exercise equipment or the services of a personal trainer.
In the gym you can pump up your pectoral muscles using machines for doing fly-ups. A barbell will also help you. It is the most effective remedy.
Many girls do not like the barbell, considering it a man's exercise machine. But if you lift light weights using different grips, your breasts will quickly get in shape. And you won't turn into a masculine weightlifter.
When training, it is important to maintain a certain diet. Otherwise, the fat layer will interfere with obtaining a good result. It is poor nutrition that prevents many girls from having good, toned breasts.
Finding out how to pump up a girl’s breasts at home is quite simple. Sport has a minimum of theory and a maximum of practice. If you have willpower and sufficient motivation, then even without a wealth of knowledge and extensive experience, you can quickly change yourself.