A few words about the intricacies of some concepts
- Many girls and women seek breast enlargement through exercise. But few of them understand that it is possible to enlarge not the mammary glands, but develop the muscles of the chest . Anatomically in the mammary glands there are no muscles that could be developed. This part of the body can only be enlarged by surgery. However, there is pectoral muscle. Here it is something that can be pulled up, enlarged and corrected by the natural relief. As a result of training, you can raise the chest, increase its volume, and tone up. All this can lead to the acquisition of the desired effective appearance.
- The muscles of the muscles of the chest are large enough. To make them develop and grow, you need to make a lot of effort. This requires serious training and exercises for the chest. Therefore, you should immediately disappoint those who believe that a few simple exercises are enough to permanently solve the problem of a beautiful magnificent chest.
A few simple exercises can help maintain chest tone, but alas, they can’t increase it. Therefore, you need to be prepared for the fact that the load will be large, and after training the muscles will even slightly hurt . Chest exercises are suitable for strong natures.
Training methodology
Exercises for breast augmentation should be performed three times a week . Every day they should not be done. The meaning of classes is to alternate loads with time to rest after them. It is during rest that the muscles begin to grow .
Chest exercises can be done at the gym, or at home. In the latter case, go broke for the purchase of two collapsible dumbbells of 7-10 kilograms.
Chest Exercise
Warm up . This is a mandatory stage of training, which helps to warm up the muscles, pull and stretch them in the literal sense. It helps to achieve the desired performance from basic exercises, as well as to avoid unnecessary injuries. Therefore, do not skip this point: select 5-6 minutes for it.
Exercise "East"
Sit on a chair or stand against a wall. Press your back tightly on a flat surface so that the load from the exercise falls entirely on the chest, and not on the back muscles. Put your palms in front of your chest. It is necessary to press on the palms with such force that the muscles of the chest noticeably tighten. Concentrate on this sensation and do not lose it during the exercise. Count to ten and move your palms five centimeters forward. Repeat for ten bills. Keep moving your palms and repeating the exercise until it is possible. Then unclench your palms, stretch your arms to relieve tension. Repeat the exercise two more times.
Exercise "Skier"
Take dumbbells and simulate the movements of a pushing skier. Do not forget to keep your back straight. Do the exercise slowly. Gently raise your hands from the thigh to the height of the chest, lock for a few seconds, slowly lower. You need to perform 3 times for 6 repetitions.
Exercise "Wall"
You need to stand in the doorway with your hands on the jamb. Push forward as if trying to move the wall for a minute. Then bend a little into the opening and repeat the exercise. This slope increases the load on the chest. During the exercise you need to feel that the muscles of the chest are very tense.
Exercise "Wall-2"
The same exercise as the previous one, only you need to stand against the wall, and not in the opening. It’s necessary to stand straight, because your back is bent, you will transfer the load to the muscles of the back, not the chest. Perform 3 times for 2 minutes.
Exercise "Push-ups from the floor"
This is the best that chest exercises at home can offer. For one approach, you need to push out 20 times. At least this should be sought.
Exercise "Push-ups from the chair"
Stand with your back to the chair, rest your hands on it. At an angle of 30-45 degrees, stretch your legs forward. Bend your arms, lowering your body down. Return to starting position. 3 sets of 6-8 times.
Bench Press Exercise
This is a very important exercise, although it is quite difficult to perform.
Lie not on the floor, take dumbbells, put your hands near your chest. Now tighten your chest and lift the dumbbells up. Lower and lift the dumbbells again eight times. Three approaches each.
Wiring Exercise
Sit on a chair, hands with dumbbells in front of the chest, elbows pressed to the sides. 8 times spread with your hands to the sides, without tearing your elbows from the sides. Then repeat the same, tearing off your elbows. On 12 divorces, 2 approaches.
Stretching Exercise
This is the final exercise. Use the “wall” exercise, but you don’t need to press anymore, just hang on your hands. This will relax the muscles and calm the body.