Advertisement is cunning, when it states that only one part of female body needs extra volume. Forget about eyelashes! There are much more women who want to become owners of a beautiful bust. Womenshealthguide will tell what can be done through exercises.
A bit of theory
Women’s breast is not a normal muscle and you cannot «inflate» it at home, or in the best gym. Breast represents a mammary gland, connective and fatty tissue, the number of the latter will begin to shrink, if you start losing weight. Breast is supported only by skin and connective tissue, breast muscles are their supports. What can be done in such a situation? It is necessary to pay attention to muscular tissue located at the bottom of the chest under the bust. When these tissues are strengthened and developed, they influence the tone of bust, and contribute to its increase. In addition, developed chest muscles make bust higher and more flexible.
Exercises to enlarge breast
Dumb-bells - an old, proven way to exercise chest muscles.
Exercises at home
1. Cobra
Lie on your stomach and stretch big toes. Then bend your arms in elbows and place palms on the floor. Make sure a palm is adjacent to the floor with the entire surface, then slowly lift the upper part of body.
Important: Palms must be on one line with shoulders and in the end point of the motion your face should be drawn up. Hold the stretched position for 15 seconds.
Number of repetitions: 10 times a day.
2. Press-ups
Do press-ups from the floor. Direct hands are perpendicular to the floor, the body is straightened, toes are on the floor.
Important: During approach to the floor, try keeping chest as close to the floor, as possible, and pelvis - slightly raised, while lifting the body should be straightened.
Number of repetitions: 10 times a day
Or: Do press-ups in three sets. First fingers should look straight, in the second set - look at each other, and during third - turned inside toward the chest.
Female breast is located on the chest between the fourth and ninth ribs, and weighs from 150 to 400 g. A nursing woman’s breast weighs up to 800-900 g.
Number of repetitions: each part of exercise should be repeated five times.
Important: If at first this exercise does not come easily, bend legs at the knees
3. Exercises with dumbbells
Lie on the floor on a hard surface. Bend legs at the knees. Take a small dumbbell in each hand and lift your hands up. Pull hands up to the limit and then put to the breast.
Number of repetitions: 15 times.
Important: Try to feel what muscles are working, listen to yourself!
4. Intellectual exercise
Find two books of the same size, weight and thickness in your home library. Starting position: feet at shoulder width, hands at chest level, palms up. On palms - books. Pull hands aside slowly (still at breast height), and at the same time rise on toes. Then bring your hands together and lower to full foot slowly.
Number of repetitions: 15-20 times.
5. Yogi exercise
Breast 90% consists of fat tissue. With each new kilogram weight chest rises by 20 g. When you gain weight by 5-10 kg, chest increases by at least one size, but will become more loose.
Connect palms, and, bending elbows, place them at the breast level. This position resembles yogi position. Start pressing one hand to another, but that, in turn, should also resist. Pressure must be provided through the grounds of palms.
Number of repetitions: 10 times
Important: Strong stress at the palms should be hold for 20 seconds.
Basic rules for exercise in the gym
* To increase chest muscles, you have to work with great weight. Large weight means 80% of the maximum weight you can lift.
* Start with warm up. For the first time, do 12 repetitions with a hollow neck (pole without weight plates). The next approach - with a weight of 60% of the maximum. Following two approaches - with weight, which amounts to 80% of your maximum weight.
* To make muscles growing, each exercise should be repeated no more than 10 times. Otherwise, you will turn training into a fat-burning one.
* When you feel you cannot do more repetitions, and muscles are «burning», make an effort over yourself and do the exercise twice more times.
* Breathe on the rule: The effort - exhalation, relaxation - breath.
Exercises to enlarge breast
Yogi exercise does not require heavy physical exertion
Exercise 1
Lie on a bench or firm, flat surface, bending legs at the knees. Feet are leant on a bench, elbows are in suspension. You must have a bar-bell in folded hands. Hold a bar-bell at chest level. Carefully and slowly lift the bar up to the elongated arm and slowly lower it down to a level, just below the nipples of your chest.
Exercise 2
Locate between two sports blocks. These are loads. Each of them is attached to the rope handle, which you will need to take with each hand. Bend your arms in elbows and start to slowly bring your hands so that wrists could touch each other completely. Slowly return your hands to their original position.
Exercise 3
Supporting breast tone can be done through any exercises on hands «pulling together-aside», no matter where you are doing them, in the gym or swimming pool. In the gym, pay attention to trainers «Butterfly» and «Pullover». Furthermore, in order to make a feminine part of the figure more feminine, you will need quite male bar-bell.
Lie on a bench face up, take dumbbells in both hands and lower them along torso. Raise straight hands with arched upward movement and behind the head, while gently turning hands with your palms facing upwards. In the same way, slowly return to your original position.
Keep in mind, that exercising this way you are unlikely to turn into a great bodybuilder. Women’s nature is such that achieving a substantial increase in muscle is very difficult, so the prospect of becoming a terminator does not threaten you. Do not be afraid to ask instructor for help. He will teach you performing exercises properly.
If you read the entire article and is desperate, that you will have to train hard and long, use one, but very important advice. The effect will be visible immediately. Look in the mirror. Then remove elbows back, square your shoulders. In such position, stomach will dissapear and chest will seem higher.
