Whatever ideals are imposed by the beauty industry, size, as they say, does not matter for the attractiveness of a woman's breasts. In contrast to its shape and position. It is impossible to enlarge the bust itself with physical exercises - after all, it consists of glandular, not muscle tissue. But it will be possible to pump up the muscles over the gland in order to raise it and make it more aesthetic.
Instructions
Step 1
Do simple exercises that don't require equipment:
- arms at chest level, forearms parallel to the floor, bring and spread at least 10 times;
- in the same starting position, squeeze straight palms, fingers up (yoga pose);
- push-ups from the floor 10 times (better "honestly" - resting on your socks, not your knees);
- straight arms, one above, the other below - synchronous swings.
Step 2
Engage in rocking exercises. Do exercises with dumbbells: arms up and to the sides from a prone position; arms in front of you, bent at the elbows. Exercises with a barbell will also help you (at first only with a bar from it, with a minimum weight): a bench press from a prone position, the bar is taken with your palms facing you, as well as on stationary simulators (with a horizontally fixed bar for a press in a sitting position, with two supports for information-raising hands - the so-called butterfly). Spend a couple of sessions with an instructor to create your personal strength training set.
Step 3
Start swimming. Abduction and extension of the arms is at the heart of almost all swimming techniques. Sign up for a pool and swim for at least 20-30 minutes two to three times a week. The result will not be long in coming, especially since swimming will strengthen not only the pectorals, but also all other muscle groups.
Step 4
Never slouch. You can do one exercise for a tightened chest right now without going to the gym or getting out of the chair. Straighten your back, throw your shoulders back, bring your shoulder blades slightly, lift your chin. You need to do this exercise not ten or fifty times a day, but constantly. Make good posture a habit. And the physical activities described above will strengthen the muscle corset, and it will be easy and natural to keep straight.
