You can enlarge the mammary glands using a special set of exercises. It will help to effectively tighten and strengthen the muscles of the chest, which will visually give them volume. Useful tips and tricks to help you get the most out of your workouts.
Helpful hints
To begin with, you should clearly define the training schedule and try to strictly adhere to it. Experts recommend conducting classes 2-3 times a week with a break of 1-2 days. This is the optimal exercise schedule for muscle growth. The duration of one lesson is 40-60 minutes. Start your workout with a light warm-up. Thus, you will be able to avoid various kinds of injuries. After warm-up, you can move on to basic exercises. They will help to enlarge the mammary glands. Each exercise should be repeated 10-20 times (depending on physical fitness) in 2-3 sets. The workout ends with breathing exercises.
Exercises
The first exercise is "east". To perform it, you need to press your back against a hard surface. This is necessary so that the back muscles do not take on unnecessary stress. The palms are connected in front of them at chest level. With maximum force, squeeze them in such a way as to feel the tension of the chest muscles. This position should be fixed within 10 seconds. After that, the palms are moved forward 5 cm. The position is again fixed. Thus, the palms should be advanced as long as they can still be held together. Please note: the back during the exercise should not come off the surface.
The second exercise is the "wall". To complete it, you should stand in the doorway, placing your hands on the jamb. It is necessary to press on the wall, as if trying to move it. After 40-60 seconds, you should bend over a little and continue to do the exercise. It is worth noting that the pectoral muscles in this case should be as tense as possible. The exercise is performed for 2-3 minutes.
The "skier" exercise is performed using small dumbbells weighing 1.5-2 kg. The back must be straightened, slowly lifting the dumbbells on outstretched arms from the hips to the chest level. In this position, you should fix it for 1-2 minutes. After that, it is gradually necessary to return to its original position.
Floor push-ups are also effective for enlarging the breasts. In one approach, 15-20 push-ups should be performed. Please note: the back during this exercise should not bend.
To perform the next exercise, you need to lie on the floor, picking up dumbbells. This is the starting position. Hands should be gently raised in front of you, straining the pectoral muscles. This position must be fixed within 20-30 seconds. After that, return to its original position.
