Exercises for growth and breast enlargement at home

Exercises for breast augmentation should be, first of all, diverse, since the muscles being worked out stretch along all diagonals, and if you miss some of them, there is a risk of not seeing positive results at all. Even the same gymnastics exercise, performed with the transfer of load to different muscle fibers, will bring more benefits than random multiple body movements without an emphasis on the target result.

There is more false information around the desired three-dimensional forms than this topic deserves, and all due to the fact that the girls who decide to solve the problem with the offensive "one" on their own want to jump to the desired "3 size" without knowing elementary anatomy. For example, the very used expression “breast augmentation” unequivocally refers us to the field of plastic surgery, since no exercises to increase the bust are capable of such transformations with the body.

What happens to the female breast when it is subjected to loads from hard training manipulations, when trying to increase it? In fact, nothing, since the entire semicircle of the female breast is divided into passive elements of the milk lobes, resting on a fat pad that protects the delicate structure from injury. The main task, when forming your own individual set of exercises to increase the muscles of the chest, should be considered the study of the lower muscle group, since it is this muscle group that can give the desired several centimeters of volume.

The upper, small pectoral muscle performs a different function - it supports the weight of the mammary glands, and by how much this muscle is weakened, one can judge by the external aesthetics of the shape of the mammary glands.

During lactation and even at any stage of pregnancy, when the breasts are filled with milk, breast growth exercises should be replaced with supportive, non-traumatic training. Well in this case, the exercises will show themselves: “prayer”, bench press from the wall, exercises with a prone expander.

How to enlarge breasts with exercise

For women who decide to seriously approach the issue of the formation of seductive forms, it is better to transfer classes to the gym in order to increase the breasts in accordance with the recommendations of the trainer. For beginner athletes, before entering the gym or even instead of it, you can organize a sports corner at home.

The gymnastic equipment should include:

• bench, knee-high, preferably with adjustable tilt;
• dumbbells 4-7 kg each;
• expander or elastic band.

But you can start playing sports and accustom the body to physical activity in the first two weeks without having this baggage, since the first exercises to increase chest muscles will not be complicated.

It is difficult to independently determine the allowable load on the muscles, but it is necessary, because you yourself will have to find the point of the limit of the body’s capabilities, which is dangerous to step beyond. To begin with, you need to choose 2-4 exercises (not counting stretching), by the end of which you will feel a noticeable pain under the mammary glands. These physical exercises should be repeated every other day rigorously, until the body itself tells you when it's time to increase the loads by expanding the complex and increasing the number of approaches.

You should not "sit out" on the light version for more than a week - by increasing the load, you need to achieve constantly arising pain during the exercises.

The most important thing in the gymnastic complex for increasing breast volume is the frequency of classes (strictly after two days, on the third - for beginners and every other day - for experienced athletes). In the same place in importance, is the observance of the correct technique of all elements of the lesson. It is necessary to do stretching before starting the main loads, it is also necessary to finish the entire training block with it. If you do not monitor your breathing and do not distribute strictly one respiratory circle (inhale-exhale) for each gymnastic element, then hyperventilation of the lungs, or, conversely, from oxygen starvation, will make you dizzy. It should be remembered that any muscle tension should be accompanied by inhalation, relaxation by exhalation.

What are the most effective chest exercises?

Breast augmentation at home is not an easy task, also because all the knowledge of the capabilities of the body, a successful and unsuccessful selection of exercises in the complex, will have to be passed through your own experience. Therefore, we have arranged effective exercises in exactly the order in which it is desirable for a beginner to master them. Do not forget that over time, the load normally increases with the number of approaches and exercises in it.

Exercise without load

The first exercise, "stretching", is not even a charging element that allows you to increase your chest by 1 size, but an approach to significant physical exertion, which you cannot categorically step over. It can be done in two ways.

• "Stretching" No. 1. Lie on your stomach on the floor, then take a breath for a “time”, bend your spine, and grab your ankles with straight arms extended behind your back. Hold your breath as long as you can, while trying to make the maximum deflection of the chest. On “two”, exhale, but do not let go of the ankles, but simply relax for 3-4 seconds, “sag”. So do two sets of 5 exercises. The approaches are separated by a 15-second pause, during which you need to release your ankles and completely relax. This yoga exercise has another name - "bow pose";

• "Stretching" No. 2. Sit on the floor, stretch your legs in front of you. On "one" - tilt your head so low that your forehead touches straight legs, and at this time, reach out with your hands and grab onto your toes. Without stopping stretching, hold for 5-7 seconds, then relax. Do two sets of 5 exercises. Such an exercise could be introduced into the complex by a teenager correcting his posture;

When moving on to the main workout, the first in line will be an exercise for breast enlargement from yoga - “prayer”:

• "Prayer" - you need to sit on the floor, straighten your back. The palms are connected to each other at chest level and at a distance of 5-7 cm from the body, and the elbows are bred at an angle of 90 0 to the body. At “time” - a strong tension of the pectoral muscles and the entire shoulder girdle follows - the palms are pressed against each other with force. 7-10 seconds the voltage is held. On "two", the force of pressure on the palm decreases, the shoulders relax, but the hands remain in the same position. The exercise is performed in two sets of 10 times;

• “Squeeze from the floor” - in a prone position, rest your palms on the floor and raise your body to a strictly diagonal position, linger in this position, on half-bent arms and with an emphasis on socks. For “one”, the body is lowered almost to the floor touching the mammary glands, the position is held for 3-5 seconds, for “two” - the body is slowly raised to its original position. Do 10 lowerings in two sets;

• "Squeeze from the wall" - the exercise is well suited for girls who are poorly prepared physically. You can start with it, preparing yourself for the classic spin. Stand facing the wall at arm's length from it, rest your palms on the wall at shoulder width and begin to bend your elbows outward until the tips of the mammary glands touch the wall. Hold in an inclined position for 5 seconds and return to the starting position. 15 push-ups are performed in 2 sets;

• "Skier" - stand strictly vertically, feet shoulder-width apart, arms bent at the elbows perpendicular to the line of the body. Start making uniform movements with your hands, imitating the manipulations of a skier, in total you need to do 15 translational movements with each hand. In total, you need to do at least three approaches.

Not later than 15 days from the start of classes, exercise should be made more difficult, supplementing it with auxiliary weights and other physical exercises.

Loaded exercises

There are no exercises with the help of a barbell, or professional simulators - all this information is best obtained from a trainer in the gym, as they imply an increased load. To increase the bust at home, regular dumbbells are suitable.

• "Bench press" - adjust the bench to a slope of 25-30 0, lie on it, lower your legs along the sides of the bench and rest it on the floor. Hold dumbbells on weight, in bent arms on both sides of the mammary glands. On “one”, arms with dumbbells slowly straighten up, linger for 3-5 seconds, on “two”, take their original position. Do 3 sets of 5-7 presses each;

• “Side Press” - lying on an incline bench, take dumbbells, as in the previous exercise. The execution technique repeats the classic bench press, with the difference that the shells do not rise up, but spread apart, parallel to the floor;

• “Mahi dumbbells” - you need to stand up straight, feet shoulder-width apart, arms with dumbbells lowered along the body, fingers facing the body. At the “time”, the arms are slowly spread apart, linger in a position parallel to the floor and just as slowly lowered. Do 15 swings in two sets.

Dumbbell exercises are completed with any of the stretching options, a run on a treadmill, or a simple warm-up with yoga elements.