Women are ready to go to great lengths to make their breasts more seductive and voluminous. However, you can cause great harm to your body by resorting to plastic surgery or taking hormones.
And such folk methods as eating cabbage are a myth. It is impossible to increase the breast without seriously interfering with the body. But any woman can maintain an excellent breast shape, as well as make it more elastic and strong.
There are no muscles that can be pumped up in the mammary gland. With the help of special exercises, the chest can be lifted, giving it a spectacular appearance and tone. This is important for every girl and woman.
Training Options
Before performing any training complex, it is necessary to warm up the muscles. To do this, it’s good to run for 5-10 minutes or do some stretching exercises.
To maintain the tone of the chest muscles, push up from the bench or from the floor. These are the most effective exercises. You need to perform them in three approaches, each 15-20 times. At first, it may be difficult to perform them, then you can reduce the number of times. When the pectoral muscles become stronger, it will be possible to move on to the full range of exercises.
If even a reduced complex is difficult for you to complete, then start strengthening your chest muscles by pushing up from the wall. You need to perform several approaches of 10-20 repetitions. When doing push-ups, do not rush.
More serious progress will require free weights
According to any fitness and strength training coach, the bench press is the most effective exercise to tone and pump up the chest muscles. You can do it with a barbell or dumbbells. When performing a bench press, the main load goes to the middle of the chest. The bench press is performed in a prone position, for example, on a bench. If you want to hide very thin collarbones or lift your chest, then the bench press is best done on a bench with an upward slope, using dumbbells or a barbell.
A set of exercises consists of three to four sets of 8-10 repetitions. Also, do not rush while doing this exercise, as you can overwork and injure the muscles. Learn the execution technique.
After doing the presses, remaining in the prone position, you can move on to another exercise. You need to take dumbbells that are not too heavy or just pancakes and start lowering and raising the dumbbells, spreading your arms to the sides. The dumbbell laying exercise should be performed at a moderate pace 10-12 times for several approaches.
Complexes of exercises should be performed 1-2 times a week. In order for the muscles to have time to rest and recover, you should not exercise too often
FAQ - Frequently Asked Questions
Question: Do girls need to train pectoral muscles?
Answer: For harmonious development, training of this muscle group is necessary. However, for girls, the intensity of chest training is usually lower than, for example, legs.
Question: What exercises to choose?
Answer: Of the most effective - bench press on a horizontal bench, dumbbell bench press, breeding with dumbbells and on a crossover.
Question: Are there any negative consequences for girls?
Answer: With proper strength training, there are no negative consequences, but there is only benefit and harmonious development. Also, I do not recommend ordinary amateurs to take various fat burners.
