The structure of the female breast The female breast is the large and small pectoral muscles, coupled with the mammary glands. Its size depends primarily on the fatty and glandular tissues that make up the mammary glands. Fitness training is not able to increase the size of these glands, but they can improve the tone of the pectoral muscles and lift the chest as a whole, which will visually make the chest more beautiful and toned. Rules for performing exercises for the female breast When performing exercises for the development of pectoral muscles, a girl must take into account three extremely important factors. 1. You need to train in aerobic power mode. That is, perform at least 5 – 6 approaches with a high number of repetitions – at least 12. This mode allows you to maintain the tone of the mammary glands and will be useful for the muscles of the chest. Performing sets with a number of repetitions of 10 or less, a woman puts the bust at risk of losing shape. The fact is that with “hard” training, the mammary glands are subjected to great stress; such loads improve chest muscles no faster than aerobic strength training, but they negatively affect the shape of the bust. 2. A woman should only do one chest press per week. Bench presses and push-ups are the most spectacular exercises for developing chest muscles, but long-term passion for them can damage the shape of the bust. Even adhering to the aerobic power regimen, a woman risks losing her breast shape if she abuses push-ups and push-ups. The fact is that such exercises, performed several times a week with serious intensity, involve the muscles and tendons of the chest to the maximum, which is not very favorable for its glands. 3. Be sure to train the latissimus dorsi and shoulder muscles. Without shoulder training, it is impossible to improve chest tone – because weak shoulders will prevent full display in push-ups, arm extensions and other exercises for the pectoral muscles. Once a week, a woman must perform a basic (complex) exercise for the latissimus dorsi; that is, bent over rows, or pull-ups. Also in her training program there should be one basic exercise for deltas – sitting or standing presses.
Exercises for the development of the muscles of the female chest Push-ups from the floor Starting position – lying down; the distance between the arms is slightly wider than the shoulders. If you put your hands shoulder-width apart, or a little narrower, this will already be a different exercise – for training triceps. The back and legs should be in one line. Go down to the floor for a count of 1.2, bending your elbows due to the effort of the pectoral muscles, and quickly return to the starting position. In this exercise, the pectoralis major muscle works as much as possible. For those women who have not previously been involved in fitness, it is recommended that you first get comfortable in push-ups from the wall. That is, perform a similar movement, resting your hands on the wall, leaning at a slight angle. If such push-ups are not difficult, then you can safely proceed to the classic push-ups. The recommended number of push-ups is 12 – 15. If you can’t do 12 push-ups, you can do them with one leg. A series of push-ups is 4-5 sets of 12-15 repetitions. This is one workout. Nothing else needs to be done for the chest on this day. Chest Lift Exercise – Dumbbell Bench Press This exercise is best done while lying on a flat bench. You can also use a barbell, but dumbbells work better on the chest. For women who need not only bust volume, but also aesthetics, this exercise is much more effective than barbell presses. Lying on a bench, slightly bend at the waist. The benches should only touch the upper back and pelvis. Holding the dumbbells in straightened arms, lower them until they lightly touch your chest. Do 4-5 sets of 12-15 reps. Breeding hands with dumbbells, lying For this exercise, it is also better to use a bench. If you do wiring while lying on the floor, the exercise will not be complete – because the pectoralis major muscle will not stretch in full amplitude. Lying on a bench, holding a dumbbell in each hand, bend your elbows slightly and spread them apart. Your chest should expand as much as possible. Then, without the slightest delay at the bottom point, return to the starting position. Hands throughout the approach should be fixed. Do 5 sets of 15-20 reps. Reducing the hands on the blocks This exercise is similar to the wiring with dumbbells, but allows you to work out the chest muscles to the maximum, achieving a burning sensation in the trained muscles due to the maximum tension at the bottom point. It is more useful for those women who have already achieved the desired shape and want to make their pectoral muscles more prominent. Taking the two handles of the crossover, bend your elbows at a slight angle, and perform wiring. At the peak point, the hands should be crossed and be just below the chest. The pace is the same as in breeding with dumbbells. Do 4 sets of 20 reps each. Exercise for strengthening the chest – pullover This exercise has a good effect on the pectoralis minor muscle and also on the serratus muscles. Serratuses are those muscles that are located between the large pectoral and front deltas. Lie across a horizontal bench. Your upper back should be on the bench. Holding a dumbbell in your hands, bend your elbows slightly, and lower your arms down until you feel a good stretch in your chest muscles. Pausing at the bottom point for a moment, return your hands to the starting position. There should be no hitch at the top. 4 sets of 20 reps. Pullover with light bar This exercise will not help to increase the pectoral muscles. But it does increase lung capacity. Due to this, the chest will look larger. Only you need to perform it after exhausting squats – when the lungs are tired to the limit. Regular performance of “breathing pullovers” can significantly increase lung capacity in a few months. After a heavy set of squats, lie down along the bench, picking up the lightest bar (you can just use a cane, or a bar no more than 5 kg). Holding the bar at arm’s length, lower it until your arms are parallel to the floor. There should be no delays either at the bottom or at the top points. The number of repetitions is the maximum. Perform pullovers until you feel the need for a hitch. Static contractions Standing straight, clench your palms, assuming the pose of a praying monk. But instead of reading a prayer, just squeeze your palms as much as possible. Hold the tension until you feel tension in the pectoral muscles. Try to keep the chest tight for as long as possible. Perform 4 such approaches. Two Chest Stretches Every chest workout should end with these exercises. The first exercise is recommended to be done after “isolation” exercises – pullovers, dilutions and the like. The second – after basic exercises for the pectoral muscles.