Today we will talk about a special set of exercises for the fair sex, who have set themselves the specific task of increasing their breasts with the help of exercises. After all, this is the dream of any woman, to arouse admiration in men and oppressive envy of the fair sex.

What do you think is considered beautiful breasts? Most of the people who appreciate female beauty argue that the main role in the breast is played not by its volume, but by its elasticity. Of course, you can turn to a plastic surgeon for help, but let's try to do breast enlargement with exercises on our own.

To begin with, we will clarify a few points that women should know first of all, those who dare to enlarge their breasts with the help of special exercises. Most of the female, when exercising, think that they increase the mammary glands, and not the breast. And these are two different concepts, the mammary glands and the entire breast taken together. The mammary glands, which have a completely different structure, do not have muscles that can be enlarged. And the chest is a common complex of muscle muscles, plus the mammary glands. Therefore, you can only make an increase in the mammary glands surgically, but breast augmentation with the help of exercises makes it possible to supplement the smartness, relief and give it a spectacular look, it is possible to do it yourself.

The second point that you must take into account is that the muscles of the pectoral muscles are quite strong and very large, and in order for their growth to continue and the volume to increase, fairly thorough exercises are needed to grow the chest and load it. Some part of the fair sex believe that after doing 3-4 exercises and after a couple of months, they are waiting for a positive result, especially if they bother to do these exercises in a fitness club, on simulators. Yes, let's not argue, you will hold the tone of the chest, but there is no increase in volume. Therefore, if you are determined to increase your breasts, then get ready to implement exercises for breast enlargement, with maximum loads. And what is the load for your chest? This is when the pectoral muscles, after doing the exercises the next day, hurt a little. Because, with loads on the muscles of the breasts, they begin to increase, grow, as a result of which a number of chemical reactions occur, and this causes pain, which indicates that loads on the muscles of the breasts was sufficient.

And what exercises to increase the chest and how often to perform them?

Are you wondering how often to do these exercises? You don’t need to do exercises every day, three visits a week is the maximum amount that will be enough for you.

For exercises to increase the chest, you should not use books, encyclopedias at home, use seven or ten kilograms for loading dumbbells.

A set of exercises for breast enlargement and its volume.

1. To begin with, we start with a warm-up. This complex includes exercises for kneading and tightening the muscles of the chest, and then warm up the muscles so that you do not get injured during exercises and work with dumbbells. There are no special exercises for warming up, just remember how you warmed up in physical education classes, five minutes of warming up to cheerful music will be enough for you. Loads you will do for yourself gradually, slowly.

2. We begin the first exercises for breast augmentation, which is called "East". Sit down on something firm with a straight back or stand near a wall. This is done so that the back is in a straight position and is pressed against a surface with a flat base, otherwise, the back muscles will take over part of the exercises for the elasticity of the chest, and we need the pectoral muscles to work. Next, join your palms so that they are in front of your chest. Do pressure exercises, so that the pectoral muscles are quite tense. Count to ten in your mind and move your hands forward five centimeters, then continue counting to ten again, and repeat until you can keep your palms together, keep doing. Then separate your palms, shake your hands and do this exercise again, approximately do it one more time or two. Attention, when doing an exercise for chest growth, focus all your attention not on your hands, but on your pectoral muscles so that they are as tense as possible.

3. The next exercise is "Wall". A convenient exercise for breast enlargement, at home. Stand in the doorway and rest your hands on the jamb. Do pressure exercises, imagining that you want to move the wall, do for about a minute, then bend a little into the opening, this is to increase pressure on the chest muscles and another minute press. This exercise for the elasticity of the chest, you need to do as much as possible so that the pectoral muscles take a good load.

4. The next exercise is a bit similar to what you did before, only now you are not standing in the opening, but against the wall and also do the same pressing exercises only with the wall. Stand up straight against the wall so that the pectoral muscles are mainly involved in the work, and not the muscles of the back. Do three sets of exercises, each for two minutes.

5. The next exercise for the elasticity of the chest is called the "skier". But you don’t need skis for this, you just do exercises that copy skiing, you push off with both ski poles as when skiing. The back is straight. Do not forget, when skiing, the skier does it as quickly as possible, but we do not need this speed, we perform the exercises as slowly as possible. From the hip without jerks, slowly raise your hands with dumbbells stretched up, lead to the chest, in this position fix yourself for a second, then do not drop your hands sharply, and also slowly lower them. The number of exercises is three sets of six reps.

6. Better exercises for breast enlargement, do at home. This is a push-up from the floor, which is a good indicator for the tone of the chest muscles. Do push-ups at a time about twenty times. Of course, it is difficult, but you need to overcome yourself in this.

7. The next exercise is the bench press. This exercise is significant enough for chest growth. Lie down on a flat surface, dumbbells in your hands, hands at your chest. Tighten your pectoral muscles and lift the dumbbells straight up, lower and immediately raise again. The exercise should be performed approximately eight times in three sets.

8. Next, stand with your back to the chair, rest your hands on the chair, take your legs forward so that they become at an angle of thirty to forty-five degrees. Bend your arms, lower your body to the back of the chair and return to the starting position. Do an exercise for chest growth, six to eight times in three sets.

9. Exercise for breast enlargement and stretching of the pectoral muscles. The next exercise for firming the breasts, stretches the muscles, giving the most beautiful part of the female body, an attractive look. Sit on a hard chair, back straight, dumbbells in your hands, in front of the pectoral muscles, elbows pressed and bent to the sides. Try not to tear off the elbows from the sides, spread your arms to the side and pull the muscles. Do eight times. Next, move your elbows away from the sides, then spread your arms and bring them together, but so that the elbows are bent at a right angle. To do such an exercise for the elasticity of the chest, you need twelve times in two sets.

10. And finally, the “stretching” exercise, this exercise is done at the end of the session, so that you relax your muscles and calm the body. To do this, you just need to hang on your hands or stand and hold dumbbells in your lowered hands.

Breast lift exercises.

1. And now, with the help of special exercises, we will do a breast lift, lift, and slightly adjust the shape of the breast. This set of exercises will need to be performed three times a week, two approaches. Initially, before doing chest tightening exercises, you should perform ten to twelve rotational movements of the shoulders back and forth and the same number of rotations with outstretched arms to the side. Next, lie down on your back with dumbbells in your hands or use plastic bottles filled with liquid. Place your hands in front of you, elbows slightly bent. We take a breath and, without straightening our elbows, slowly spread our arms to the side until the elbow bases touch the floor. Next, we exhale and return to the position in which we were. This is an exercise for the elasticity of the chest, we reproduce fifteen to twenty times in two sets. The goal is to make the muscles of the arms, chest and shoulder girdle stronger, that is, we perform exercises for the elasticity of the chest.

2. The following exercise strengthens not only the pectoral muscles, but also the front and back of the shoulders. And also, it stabilizes the work of the muscular system of the back, abdomen, hips and buttocks. Take a pose on all fours. Arms wide apart, fingers pointing forward. We tilt our legs back and rest on the floor with