Such a problem as breast enlargement or reduction today worries more than sixty percent of the female population of the planet. And this is despite the fact that models with almost boyish figures have been parading on the catwalks for a decade in a row, and ladies who seem to have stepped out of Rubens’ paintings continue to suffer from what they consider to be too pronounced forms and curves of their own bodies.
The paradox is obvious: women with large breasts complain about many of the inconveniences associated with this, while those with modest figures dream of lush beauty. Oh, how true is the statement that the apple hanging at the very top seems many times sweeter than the one that can be easily picked!
Unfortunately, a way has not yet been invented that allows, as if by magic, to give every representative of the fair half of humanity the bust of her dreams. But the statement that any breast needs careful care to maintain it in an elastic state is beyond doubt. However, as well as the fact that voluminous, but somewhat fallen female charms seem less sexy to men than small and fit ones. Therefore, if you are not satisfied with the size of your own bust, first make sure that this is not the result of neglecting physical activity on certain muscles. After all, enlarging your breasts with exercises is real!
A few words about the structure of the bust in women
The chest area is represented by the following muscles:
- Big;
- Small;
- Anterior serratus;
- Subclavian.
The large muscle occupies almost the entire area of the chest. Using it, we lower and turn the arm towards the body. The small one is located under the large one and is attached to the shoulder blade. The serratus anterior muscle is located on the side of the pectoral muscle. The subclavian is located in the upper part of the pectoralis major.
The anatomical structure of the female bust consists of pectoral muscles, on top of which the breasts are located. The mammary gland itself does not have muscles, and therefore cannot increase in size through exercise. It consists of adipose, glandular and connective tissue. You can correct the shape of your bust and lift it only by working hard on your muscles. Pumped up muscles will lift the breasts and give them elasticity and a beautiful shape.
The main thing is not to overdo it with burning calories - as a result, the fat tissue will decrease, and, accordingly, the bust too.
How to train at home?
At home, it is recommended to carry out sports in a spacious and ventilated room. A tight-fitting sports bra should be a must-have item of clothing, even if your breasts are small. It is picked up at a sportswear store.
Any set of exercises is preceded by a warm-up, which helps warm up the muscles and prepare them for intense loads. With the help of preparatory actions, it will be possible to prevent injuries when using dumbbells and prepare the sternum muscles for increased loads.
Warm-up with energetic swings of the arms and legs, jumping, squatting or bending, dance movements, stretching the arms upward followed by squeezing the palms can be performed to music. To add a few desired centimeters of breast volume, you will have to train hard with a noticeable load until your muscles hurt, not forgetting about correct posture.
Elements of self-hypnosis with visualization of a beautiful shape and desired breast size will be useful. To ensure active breast growth, you need to adjust your diet by increasing the proportion of protein products in your diet that ensure growth and preservation of muscle mass.
A set of 7 exercises for pectoral muscle growth
The exercises included in the complex are performed with different positions of the hands.
The arms can be lowered down, raised up, a different angle can be formed between the body and the arms. This determines which muscles will be worked. We are interested in those exercises that will help maximize the use of women’s bust muscles. They can be represented as the following complex. So, how to enlarge your breasts with exercise? See below. Attention! Before training, be sure to do a warm-up to warm up the target muscles. The first exercise performed in training should be wall push-ups.
Wall push-ups
The following muscles are involved in the work: the pectoralis major and the serratus anterior. In addition, the rectus abdominis, oblique abdominis and triceps brachii are used. When performing the exercise, you can place your hands either wider than your shoulders or narrower than your shoulders. With a wide stance, a greater load goes to the chest muscles, with a narrow stance, the triceps of the shoulder. The greater the angle of the body relative to the wall, the greater the load.
Read more about the effect of “wall push-ups” on women’s breasts here.
- We retreat from the wall about one step.
- We focus on the wall, placing our hands in front of our chest.
- We perform push-ups by bending our elbows. The body is one line. The lower back cannot be arched or rounded; this will cause the load on the pectoral muscles to be lost.
We perform ten exercises with several approaches.
Attention! To achieve the effect of increasing muscles, you need to calculate the load and number of approaches individually. For each girl these indicators may be different. They will depend on the degree of her physical fitness, weight and other factors.
Classic push-ups
Classic push-ups, despite many prejudices, are excellent physical exercises for increasing pectoral muscles for girls and women. However, they are not always able to do so. Therefore, it is recommended to start with wall push-ups, then move on to bench push-ups. With a good workout of the pectoral muscles, after a while you can move on to push-ups. Push-ups are a good way to tone up your bust muscles.
- We lie down on the floor, placing our arms bent at the elbows under the chest.
- The body from the toes to the top of the head should be a straight line. We do push-ups, fully straightening our arms at the elbows.
We perform ten repetitions in two approaches. Rest time between sets is thirty seconds.
Dumbbell bench press
We work primarily the pectoral muscles, as well as a number of small muscles that are usually difficult to use. The inclination of the bench greatly affects the development of certain chest muscles.
- Squat down with your back straight and grab dumbbells. Straighten your legs at the knee joint and rise up.
- Holding the dumbbells on your hips, forcefully lift your legs, placing your body on the gymnastic bench. Place your feet firmly on the floor.
- Move the dumbbells to your chest area. Straightening your elbows, lift the dumbbells up.
Perform eight repetitions or other number in several sets. Rest time between sets is one minute.
Carefully! Do not lift dumbbells from the floor by straightening your back - this may cause injury to the lumbar region.
Flying while lying on an incline bench
We work the lower part of the pectoral muscles. Excellent for removing fat from armpits.
- Raise the edge of the bench at a forty-degree angle and secure it.
- Squat down with your back straight and grab dumbbells. Rise up, straightening your legs at the knee joint.
- Lean your body back onto the bench, holding the dumbbells at the front of your thighs.
- Move the dumbbells to your chest area. Raise the dumbbells at right angles to the floor, bend your elbows slightly. The palms should be turned with the fingers inward.
- Raise the dumbbells to the sides with effort while inhaling.
- As you exhale, lower the dumbbells to a position where they lightly touch each other. Hands point straight up.
Perform eight reps or whatever the target number is for multiple sets. Rest time between sets is one minute.
Attention! Throughout the exercise, your elbows should be pointing down.
Swing dumbbells forward
A simple-looking exercise that works well on the clavicular part (top) of the pectoralis major and deltoid muscles. Performing the exercise stimulates the growth of muscle fibers in the pectoral muscles. Dumbbell swings are done in a sitting and standing position.
- We place our arms along the body parallel to the front of the thighs.
- We take dumbbells so that the palm and fingers are directed away from the chest when performing swings.
- As you inhale, raise the dumbbells above shoulder level. We perform the exercise at an average pace, smoothly, without jerking, raising and lowering our arms.
Perform eight reps or whatever the target number is for multiple sets. Rest time between sets is thirty seconds.
Carefully! Do not lift dumbbells from the floor by straightening your back - this may cause injury to the lumbar region.
"Pullover"
The pectoral and shoulder muscles work.
- We perform the exercise while lying down with the upper back resting on the bench. We place the body perpendicular to the bench.
- Feet are on the floor, knees bent at right angles.
- Ask your partner to hand you a dumbbell, grab it by the bar. Bend your elbows slightly and lift the barbell up.
- We lower the dumbbell behind our head while inhaling, stretching and working the pectoral muscles. The arms move only at the shoulders.
- We do not lift the pelvic area upward, otherwise the pectoral muscles will not be fully worked.
Perform eight reps or whatever the target number is for multiple sets. Rest time between sets is thirty seconds.
Dips
Promotes growth in the size of the pectoral muscles, triceps and deltoids. They are also used to work out the middle and lower parts of the chest well.
- We take a position on the uneven bars with straightened arms. We bend our legs at the knees and tuck them in so as not to touch the floor.
- We lower ourselves down, spread our elbows to the sides, lean forward, bending our torso. We do not press our elbows to the body.
- When performing push-ups, do not fully extend your arms at the elbow joint.
- We go down shallowly between the bars - then the pectoral muscles will be perfectly worked.
- We pull ourselves up and stay in this position for a few seconds.
We perform eight repetitions or another planned number with several approaches.
Is it possible for a girl to pump up her breasts and increase their size?
Today, the beauty industry, due to gullible women, has come up with many ways to increase breast size, ranging from methods that can be implemented at home using traditional medicine to surgical interventions. We hasten to please you or upset someone with the truth. Remember, it is impossible to enlarge the mammary gland naturally.
. To prove this hypothesis, we will look at the anatomy of the female breast “on the fingers” and you will understand everything.
Training Recommendations
There are certain rules that must be followed:
- To achieve maximum results, follow the technology for performing each exercise. Deviation from technology takes the load away from the target muscles.
- Classes should be systematic, they should be carried out every other day or three times during the week. Between them you need to take a one-day break. Do not plan to train two days in a row, as your muscles need time to rest.
- You need to select weights for training starting from a minimum, since if you choose the wrong weight, there is a high risk of sprains and various injuries.
- A set of exercises for the chest muscles can be recommended for those who are going to become a mother, as well as for those who have breastfed a child and have started physical exercise. This is necessary in order to maintain the pectoral muscles in tone and prevent the bust from drooping.
The muscle fibers of the chest respond well to strength exercises. With persistence, diligence and patience, you can pump them up perfectly. To do this, you need to perform a set of exercises that allows you to distribute the load across the target muscle groups. In two to three months you will be able to see the real results of your efforts! It must be remembered that having achieved a result, you need to constantly maintain it by performing a set of exercises for the chest.
Effortless breast enlargement - a myth?
What tricks do various scammers go to, subtly playing on the strings of the female soul, giving us false hope of easy paths to the desired forms! Pills, tricky massagers, electric bras - it would seem that they are not helpful? And how sometimes you don’t want to admit the only true fact: only special exercises for breast enlargement can lift the bust, round it and make it more attractive.
But before we move on to their detailed description, it must be said that modeling and improving any figure is painstaking work, and as for such a delicate and sexy part of the body as the bust, it requires special effort and patience. Therefore, be prepared for the fact that simple, but still regular physical activity awaits you.
Many women experience minor changes in breast size in the form of growth before or during menstruation, during active sexual activity and with the onset of pregnancy. In each of these cases, the bust is increased by hormones actively produced by the body.
It is no secret that regular sex stimulates blood flow to the organs, thereby developing the capillary system. Therefore, even without being carried away by any breast enlargement exercises, many women are surprised to discover such desirable changes in breast size if they have been sexually active for a long time.
Unlike men, representatives of the fair half of humanity by nature have weakly defined muscles, so you should not expect significant results from breast enlargement exercises. But it is quite possible to achieve some changes visible to the naked eye. In addition, weakening of the bust muscles leads to such unpleasant changes as sagging and loss of shape, especially in connection with pregnancy, breastfeeding and inevitable age-related changes.
But who said that it is pointless to fight this, because nature cannot be deceived? Quite the contrary, you are quite capable of slightly adjusting the charms it bestows, and various sets of exercises for breast enlargement are designed specifically to maintain its elasticity and tone, and therefore are useful for all women without exception. So, let’s not beat around the bush and take a closer look at the main and most effective of them, which you can do at home.
