Exercises to increase the bust - a real opportunity to make the chest elastic and increase it by a couple of sizes. If you do regularly and do everything right, then you can achieve visible and real results without surgery In a few months. Breast enlargement will occur due to muscle extension.
Are there any benefits from exercises for the chest?
A large number of women are not enough breasts. Some are not satisfied with the size - small or large, many are dissatisfied with their breasts after pregnancy and childbirth.
There are really many reasons for discontent, but this is not the main thing. The chest is possible increase without operations - This is not a myth, but a proven reality.
Exercises to increase a bust at home is really a panacea for those who do not want to resort to plastic surgery, but dreams of beautiful and elastic mammary glands. But, of course, it is worthwhile to understand that you can’t achieve the same results as after plastic.
With the help of special exercises, you will not be able to make your mammary glands more, the chest will increase due to the pumped muscles that are located directly below them. Well -developed muscles are the key to aesthetically attractive chest.
Training at home for a week will not help to achieve a real result, but will only allow you to keep the chest in good shape, protect against sagging.
To increase the size, you need to train regularly and for several months, and only then the results will be really noticeable.
You can watch interesting exercises to increase a bust at home in various videos.
Warming is an important stage of any training
Before you start training, you need to stretch the body. This will help prevent stretching and a variety of injuries.
Here you do not need to come up with any special or complex exercises, just remember physical education. A special emphasis should be to be made on the muscles of the chest, because you will train them.
You need to start training with simple ones, and then move on to more complex exercises. So you can achieve a greater effect and you can avoid sprass pain.
TOP-10 best exercises to increase the bust
For classes, you can take a variety of amplifiers, or you can do without them. There are different techniques at home without dumbbells and with dumbbells, but some of them have become more popular due to their effectiveness.
Exercises with dumbbells will be more effective, as additional weight creates a load and helps to quickly train the muscle group of interest.
- Raise your arms up, swing slightly. Repeat for several minutes. Speake your brushes behind your back and raise your hands to the head. Exercise as much as possible as much as possible, it is important that the back remains straight.
- Having fit on the floor, pull your hands to your feet. Repeat several times and completely relax.
- Sit on a chair. It is necessary to ensure that the back is perfectly straight. Combine your hands with your palms at chest level. Gradually press on the palm of your palms with moderate force, while you must feel tension on the chest muscles. Count to 10, relax. Repeat the exercise several times. After you can complicate this exercise, just taking a small rubber ball or ball in the palm of your hand.
- Faced on the stomach, grab your legs with your hands and bend off in a semicircle. Try to bend as much as possible, so more pressure will be on muscle groups of interest. In this position, it is necessary to freeze by 10-20 seconds, gradually the time increases. This exercise came to the fitness of yoga. The ideal option is to stay in this position for at least a minute.
- Push -ups are another of the most effective exercises to increase the bust at home, the main thing is to perform them correctly. You can push up from the floor, as well as from a chair, a sofa, benches - as you will be as convenient as possible. You can also push up with a chair - a reverse push -up. To do this, stand your back to the chair, take your hands and lower your body, then raise it. It is important to choose a heavy and stable chair that will not fall under your weight.
- Hand breeding is one of the simplest, but from this no less effective exercises. The starting position is lying on your back, take dumbbells in your hands and hold them at the level of the chest, spread to the sides, raise your arms up, return to its original position. It is necessary to perform about 10 such approaches.
- Starting position - standing, legs shoulder -width apart, a little back (as if you want to sit on a chair). We stretch our hands with dumbbells in front of us, then bring them to the chest, slightly starting the elbows behind the back. Exhale - return to its original position.
- Exercise Pulover. Lie on a chair or a couch with your back, while your legs should stand tight on the floor. Extend your hands with dumbbells up, get them as much as possible behind your head. Repeat 10-15 times. It is best to perform several approaches.
- Wall - become facing the wall, take a hill into it and, with force, push back to straight hands. 10 seconds pressing, 10 - relaxation.
- Exercise "Skier", which resembles skiing. It is performed with dumbbells, which in this case play the role of ski sticks.
With the persistence of the lesson, good fruits will bring in two months: the chest will increase by one size due to muscle training.
Each exercise is not recommended to be performed more than 10 times, because in this case, the training will have a fat -burning character, and you simply will not notice the effect of breast augmentation. Ideal: when you feel the heat in the muscles, repeat another or two times and stop.