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Some ladies mistakenly believe that changingthe volume of the breast without plastic surgery is impossible. However, by inflating the pectoral muscles, you can slightly increase the volume of the breast and improve its shape. And it is not necessary to use special simulators for this; it is enough to perform simple exercises, known from school.
Classes in the gym
The most effective exercises in the hall for girls wishing to increase the volume of their breasts are the following:
Press the bar on an incline bench. One of the most effective exercises. It is necessary to sit comfortably on an incline bench and grab the bar with both hands for a distance of shoulder width. The bar rises top on the outstretched hands. Then falls on the chest. Perform the exercise 15 times in a row, then a minute break and another approach.
- Push-up from the beams. Hands need to grasp the bars and jump into the air. To die in a jump, legs to bend in knees, and to begin to rise and fall on hands. It is necessary to perform 3 approaches 8 times with an interval of 2 minutes.
- Dumbbell cultivation, lying on an incline bench. It is necessary to lie down on a bench, in each hand to take on a dumbbell weighing up to 2 kg. Straight arms raise up, after slightly bending them at the elbows and slowly simultaneously lowering down. Perform 3 repetitions for 10 times.
Doing these exercises regularly, manygirls will be able to pump up their breasts without much difficulty. But it is not always possible to attend the gym. Therefore, it is much easier and more convenient to perform special exercises at home.
Effective exercises for breasts for girls
If you decide to swing your chest muscles at home, you should remember: the visible result will appear in a month, but only if the regular performance of such exercises as:
Pushups. It is necessary to lean on the floor with the palms and toes, the arms should be placed on the width of the shoulders. Lower, bending arms in the elbows until the breast touches the floor. It is necessary to execute 3 approaches 20 times with an interval of not more than a minute. At first it is very difficult to perform this exercise at least 10 times. Therefore, during the first month you can push yourself off your knees. To do this, it is necessary to stand on all fours and legs to lift upwards, the body weight should be distributed equally on the knees and palms. In general, the exercise is performed in the same way as the push-ups.
- Pushing against the wall. All that is necessary is to get up from the wall at a distance of 30 cm. Place the palms on the shoulder level and put the legs together. It is necessary to perform 3 sets of 10 push-ups. But such an exercise should be slow.
- To perform this exercise, you will need twobooks of about the same weight or two bottles of 1 liter filled with water. It is necessary to lie down on the floor, picking up books or bottles, legs should be bent at the same time, and the pelvis is firmly pressed to the floor. Hands to press against the chest and slowly with a lot of effort to lift them up. Repeat 15 times. In total, you must complete 3 approaches.
These simple exercises will help girls pump the pectoral muscles. But you can increase their effectiveness if you follow a special training program.
Training program: how to quickly pump up the chest
This program includes not only the above exercises performed at home, but also some others. Perform this training should be three times a week.
- Warm up for 10 minutes. Particular attention should be paid to exercises that warm up the pectoral muscles. It can be jerking hands and circular rotation. Then one exercise approach # 1 and # 3 are followed, and three approaches exercise # 2. After this, you should take a three-minute break and again repeat all the exercises in one approach. At the end of the training, a five-minute warm-up is mandatory.
- Run for 20 minutes. Then the whole complex of exercises is performed with the maximum number of recommended approaches. After it, warm-up for 5 minutes.
- On the third day you can repeat the training of the first day.
By giving such trainings for an hour three times a week, it is possible to pump up a lot of breast in a month, giving it a beautiful form.