As everyone knows from the school course of anatomy, the female breast is fatty tissue for the most part and cannot be drastically changed by exercises or diets, only by surgical intervention.
However, muscle tissue is also present in the chest and it can be tightened with the help of training. It is possible to make a breast more elastic and taut, it is necessary only to be reserved with persistence and patience.
What is the effectiveness of exercises for breast augmentation
To give an exact answer to this question it is necessary to refer to the human anatomy. The shape and size of the mammary glands are inherited by a woman and their drastic changes are possible only with the help of a plastic surgeon, since there are no muscles in the mammary gland.
The chest is completely composed of adipose tissue and milk ducts, so it is impossible to influence it with exercise, but do not despair - the muscles are behind the adipose tissue, they support the breast and divide into:
- pectoralis major muscle, which is a kind of protection for the chest and heart;
- small pectoral muscle;
- subclavian muscle;
- front gear muscle.
All these muscles can be increased by training. Radically changing the shape of the breast is impossible, but regular and correct exercise will make it more elastic and taut, and training in combination with cosmetic exercises will help avoid stretch marks and sagging.
Inventory for home exercise to increase the muscles of the chest
Working through the muscles of the chest it is necessary to perform a certain set of exercises, the main part of which are exercises with dumbbells and a barbell, as well as all sorts of pushups. Therefore, to increase the muscles of the chest, regardless of where the scrap workouts will take place or in the gym, you will need to have:
- floor mat;
- dumbbells (best to get collapsible, to change the weight over time);
- bar with pancakes;
- shop.
Being engaged only with dumbbells can already achieve the desired result.
But if it is not possible to purchase sports equipment, you can always turn on the imagination and use simple household items:
- piles of books;
- chairs;
- backpack with weighting;
- water bottles.
But the most important thing that you should definitely get before the start of classes is desire and willpower, because without these two tools you will hardly be able to achieve at least some worthwhile result.
Effective set of exercises for breast augmentation at home
To achieve the best result, you need to contact a trainer who not only signs out a detailed lesson plan, but also shows how to do the exercises correctly. But if this is not possible, you can use the following complex.
Warm up This is a mandatory item for any workout, because warm-up allows you to stretch the muscles of the body before loads and protect them from damage.
- jumps: put your feet together, stretching your arms along your body, jump up and in the jump, make a clap with your hands above your head and place your feet shoulder-width apart. The next jump will return to its original position;
- mill: put the feet of the feet shoulder-width apart, raise one arm straight above one another and lower the other along the body. At a fast pace to change hands;
- standing up straight, holding your legs together and putting your hands on your kneecaps, slightly squatting down and making several circular movements;
- having become exactly, make several circular movements of the head, make several tilts in different directions;
- pull on socks.
- The first exercise is necessary to bring the pectoral muscles in tone, which will help them to carry heavy loads: you need to sit on a chair, and join the palms of the hands in front of the chest and squeeze as much as possible. Slowly count to 10 and extend the palm of 5 centimeters at every ten. It is important to strain the pectoral muscles, not the palms;
- For the next exercise, you will need to use the door jamb: stand in the doorway, spread your arms, put them in the jambs and press them as hard as possible. Spend a minute in that position, and then lean forward and stand in that position for a minute;
- Exercises "ski track": pick up the dumbbells, stand up straight, feet apart and mimic the movements of skiers, pushing with dumbbells. Perform the exercise slowly, without sudden movements. Hold the dumbbells at chest level for 5 seconds and slowly lower them. Minimum should be 3 sets of 6 repetitions;
- You should lay your back on the bench for the following exercise: pick up the dumbbells in your hands and press them to your chest. With each breath, spread your arms to the sides, and with each breath, return to the starting position. At least 2 sets of 10 repetitions should be performed;
- Simple pushups: lying on the floor, place your palms under your shoulders and stand on the socks. Go down to the floor and go back up. If the exercise is too difficult, you should not get up on your socks, but on your knees. Doing the exercise should be the maximum number of times, each time increasing this number by 1;
- Dumbbell bench press in horizontal position: lie down on the floor, press your hands with dumbbells to your chest. Raise your hands up, smoothly and without hesitation. Then slowly lower them and raise them again, without pausing. Run 3 laps 8 times. Dumbbells can be replaced with a barbell;
- Exercise to workout triceps: sit on a chair with his chest to the back, placing his hands on the seat, starting from the seat to rise in his arms. Gently sinks down a bit, linger at the lowest point and rise again. Three approaches should be performed 5-6 times;
- "Butterfly": sit on a chair and keep your back straight, place your hands with dumbbells right in front of your chest. For perfect performance, you should press your elbows against your body and not keep them on weight. To separate the arms to the sides while stretching the muscles as much as possible, and then to bring them back, as a result, in the end, 2 sets of 10-12 repetitions;
Stretching With this exercise, the muscles relax and move from a load to a calm state:
- sit on the floor, legs apart as wide as possible and lean in turn towards each leg, straining the back muscles as much as possible;
- stand exactly, putting his legs shoulder-width apart, alternately bending each leg at the knee and pressing the foot against the bottom;
- having thrown his hand behind his back, holding his elbow with his other hand, reach for the pope.
Such a simple set of exercises will make it possible to make the muscles of the breast more elastic already at the 3rd lesson, which will necessarily affect the beauty and aesthetics of the bust itself.
What to do exercise for breast augmentation in the gym
In the gym it is much easier to tighten the pectoral muscles, due to the abundance of a variety of simulators. However, nothing can replace simple dumbbells and barbell. To increase the breast, through the growth of the pectoral muscles should do these exercises:
- Push-ups: lie down on the floor, put your palms at shoulder level, and your legs on toes and lift exactly the whole body. Instead of push-ups, you can pull up on the bar or perform push-ups from the bench;
- Uneven bars: lean your hands on the uneven bars and pull your legs under you, lowering and rising with the help of arms flexion;
- Divorce dumbbells lying down: lie back on the bench, raise your hands with dumbbells exactly above you. Gently spread your arms to the sides and bring them back;
- Bench press in the chest simulator: this is an analog of the bench press with dumbbells, but the exercise is performed in a special simulator, where the legs are placed on a special step, and the arms are on the levers. The back is perfectly flat, and the arms raise and lower the levers;
- Putting hands in a crossover: stand in a crossover, take the arms of the upper block with your hands, put your legs shoulder-width apart. Hands to pull the upper unit down and forward, joining hands together.
There are many exercises in the gym and they are all equally effective when performed regularly and correctly.
Important recommendations
In addition to the rules for the implementation of all exercises, safety and other nuances, beginners will be useful to know:
- You should set yourself up for a long work, because the result of the exercises appears only after 2-3 months of regular training;
- If the main goal is breast lift, then you should combine workouts with a contrast shower, self-massage and the use of nourishing creams;
- Girls classes should be performed only in a sports bra;
- It is best to work out the pectoral muscles in combination with other exercises for the whole body;
- It is best to conduct regular workouts 2-3 times a week, without overloading or relaxing the body too;
- Be sure to perform the warm-up. This will help the muscles warm up and increase efficiency, while reducing the risk of injury;
- Finish the workout should be stretched - this will help consolidate the effect of training and at the same time relax the muscles;
- You should not overload yourself too much, because the pain in the muscles after a workout is evidence of a variety of microtraumas that the muscles get under load. Therefore, exercise should be alternated with rest, allowing your muscles to recover properly.
Consistency and perseverance is always the key to success. No exception and training to increase the muscles of the chest. The main thing - do not give up!
Some more useful exercises for breast augmentation are in the following video.
