Exercises to increase bust


  • Where to start
  • How to do the exercises
  • Exercises to increase bust

Every woman strives for perfection, he wants to be beautiful, sexy and forever young. In order to look attractive at any age, it is necessary to work on a daily basis. And if a woman is dissatisfied with their appearance, you should not all be blamed on nature, which is not endowed neither beauty nor graceful figure. Everyday work and care for themselves - is a guarantee of beauty and success.

In recent years, many women resort to plastic surgery to enhance or correct your chest. They easily fall under the surgeon's knife, exposing themselves and stress tests, and all for the sake of beauty. But chest inflated with silicone, looks sometimes not aesthetically pleasing. Besides, no one can guarantee that the operation will be successful, because after artificial invasion of the female body can expect serious consequences.

Do not look for the easy way and agree to the operation. There are exercises to increase the bust, which will not bring harm, can help a woman buy a delicious form, and most importantly - they can do at home. Of course, the chance to increase breast size by 3-4 low, but by working with the muscles of the chest can give bust seductive forms. The main rule for practicing at home - regularity. And should not expect quick results. It will take more than one week before they become noticeable positive changes.

The female breast is not a muscle body. It consists of milk fat and tissue, which is impossible to pump. Therefore, to give the breast the necessary forms, all work should be directed to the muscular tissue of the chest. Exercise for the bust, not only have a positive effect on the tone of the breast, but also contribute to its increase.

 Exercises to increase bust at home

Where to start

To see the results of the study and regulate the process, should be before the start of training to measure the volume of the chest. These measurements should be done once a month. They will help you understand whether the positive effects of exercise, whether it is necessary to make some adjustments.

You must now decide on the sports equipment, which is required for the exercise. Depending on weight and fitness, each woman chooses a dumbbell weight required. Start better with 4 kg, gradually increasing the load to 6-8.
You must purchase a rubber damper, pre-select the required resistance.

To understand whether the load is selected, you should do 3-4 exercises. If, after which you will feel tired, and repeat the exercise will be given to labor, then the load is selected correctly. Soon the muscles to adapt, and if the exercise will be carried out with ease and without much effort, increase the weight of the dumbbell. With the right exercises and correctly matched load, after 8 weeks of breast volume can be increased up to 6 centimeters.

How to do the exercises

There are several rules that must be followed by training at home:

  • All exercises should be done on an exhalation;
  • The elbows should be slightly bent. If holding dumbbells, in any case can not be made sharp straightening arms, as this can lead to injury;
  • When you exercise the back should be straight, shoulders are lowered and chest slightly pushed forward;
  • And lift the dumbbell is only necessary with a straight back, as in this case, the back muscles take the maximum load, offload the spine;
  • Before the start of training necessary to slightly warm up your muscles. For this is well suited stretching exercises. They increase blood flow in muscles and promote leaching of lactic acid, which is the day after training causes muscle pain;
  • You can perform any voluntary movements: run, dance, jump on the rope. This will increase blood flow to the joints and muscles. In the warm-up does not take long enough for 3-5 minutes.

 Exercise for bust

Exercises to increase bust

Working with dumbbells

  • Push-ups from the floor. When performing this exercise all the muscles of the chest is fully involved. Lie on your stomach. Arms spread wide. They should be at chest level. The elbows should be slightly bent. As you inhale slowly and slowly descend and climb up on the exhale. Make 2 sets of 8-10 repetitions. Each approach to rest about 5-7 seconds;
  • Lie on your back. The hands take dumbbells. Breeding arms to the side and then cross. So do 5 times for 2 sets. Rest 10 seconds;
  • In the supine position to put the outstretched arms with weights behind your head. Slowly raise your arms above your head and lower abdomen in the area. Then again, take the original exercise. So do 7 times two call;
  • Lie on your back, take a dumbbell in your hands. Slowly raise the arms above the head, straightening the elbows and lower them slowly and, bending elbows. Exercise do 10 times;
  • Sit on your knees. Hands outstretched, slowly lean forward, pulling the breast to the thighs. Make this exercise 7-10 times;
  • Without changing the position to do flapping his arms with dumbbells in front of you, alternating hands;
  • In the same position (sitting), keep your hands in front of chest, elbows bent. Slowly spread them apart and return to the starting position. Repeat this 7-10 times;
  • The next exercise is done sitting or standing, without weighting. Before breast lay your hands palm to palm, and with the strength of pushing each other to perform 15-20 times. This load works on the muscles that pulled up the chest, freeing it from sagging.

Working with the shock absorber

  • Feet fix damper on the floor with both hands to pull it up as high as possible. Feet shoulder width apart to put on. Do this exercise 5-7 times with 2 approaches. After each set to rest for about 10 seconds;
  • In the supine position to put back under the shock and take each hand to its end. Raise your hands above your head, slowly stretch it. Enough to make these exercises 5 to 2 call;
  • Exercise can be heavier, holding not only the ends of the shock absorber, and dumbbells. However, such an exercise should be started only after a few weeks of training;
  • After the cycle of exercises to increase the bust, you must lie on your back and relax. Breathe slowly and deeply until your breathing is fully restored.

Do not be afraid of pain. This is a good sign - the exercises are performed correctly and pick up the necessary load. Over time, the muscles to adapt, and you'll feel more comfortable. And do not recede before difficulties. At first it will be difficult, but if you want to achieve positive results, doing at home, be prepared to train at least three times a week.

 Exercises to increase bust: beautiful breasts without leaving home

We advise to check: Exercise for hands with dumbbells

 exercises for the hands


  • The algorithm of employment
  • How to massage your hands

Catching up exercise, we often forget about one of the hands - hands. And in vain! According to doctors, it is a strong hands to help perform other exercise, and even in this area there is a lot of reflex points. In addition, according to the results of research by performing regular exercises for the hands, you can get rid of wrinkles on the fingers and palms.

The algorithm of employment

Classes for hands can be carried out in conjunction with the morning exercises, or at any free time. Nothing complicated about it, stick to the main sequence:

  • Raise your hands up, relax all the muscles and shake tassels - arrange hands this "turbulence";
  • Join hands in front of chest palm to palm. With the power of pushing the fingers and palm to tilt left and right;
  • Extend your arms forward, palms clenched in a fist and make a circular motion of the brush in different directions: first counterclockwise and then clockwise;
  • Raise your hands up and again to shake hands, but now both hands to make a circular motion along the path to the sides - up and down. All the muscles of the arms should be relaxed as much as possible;
  • Dilute fingers (try to do it on the maximum width), hold in this position 20-30 seconds and relax again;
  • Flexion and extension of the hands. First, it must be done 10 times in a relaxed state, and then 10 times in the "fist", and again, 10 times in a relaxed state. The pace of the exercises slow, steady.

Each of vyshenapisannogo exercise should be repeated at least 10 times. The ideal number of repetitions - 30. Do not forget that it is necessary to train in a good mood and certainly not sleepy. In addition to exercise, and should exercise extra care of the hands - so you can prevent premature aging hands. The best way to counter the temporary changes - do massage.

 useful exercises for the hands

How to massage your hands

The main task when performing massage of hands - is not making any effort. Movement should all be smooth, slow and completely quiet - no pinching, bumps and shocks. The only way you can achieve a result. Not bad to use essential oils for massage. Will have a beneficial impact not only on the skin of the hands and palms with fingers, but also be able to relax the whole body - a kind of aromatherapy.

  • All rubs his hand, grasping hand and fingers - this should be soft circular motions. Take this lesson 3-5 minutes, no more. At the end make a move reminiscent of hand-washing;
  • Now thoroughly mash each finger - circular movements on all sides. First one arm, then the other;
  • We carry out grinding looping in the following order: from the thumb to the wrist, and then "go around" the entire brush;
  • To make the next move you have to imagine what to wear gloves. Stroking the whole hand and grab a bit of forearm. Before the elbow to make such an exercise is not necessary. First, one-handed, then the other. Always Treat carefully to this procedure - do not miss a single millimeter surface of the skin.

Actually, it is possible to finish the procedure. Be sure to spend it on a regular basis, it is better to do this evening. Select a time when nobody will interfere, relax and have fun! Generally, during any massage it is important to tune. Let the room plays a pleasant melody, burning oil burner, the motion will be smooth and very soft.

This massage helps relieve tension, not only in the hands, but also in all the hands. Work-worn fingers relax, and the skin will get a new supply of energy. With the help of simple exercises and massage can improve blood circulation in the hands, accelerate the process of lymph drainage - the top layer of the epidermis will soon be updated. All these processes are beneficial effect on the appearance of hands.

Such procedures are needed for people who are engaged in repetitive, monotonous work. Now most of the work on the computer, and there was even a clear definition of health problems at the hands of these workers - tunnel syndrome. You should not remain indifferent to the pain in the hands, tingling and numbness in the fingers temporarily. It is better to carry out prevention in the form of exercises and massage, then do not have to resort to drugs. For those who are constantly working at the computer, even the doctors have developed the basic rules:

  • Never keep your hand in one position. This is especially true of the hand, which works with the mouse;
  • From time to time do exercises for brushes;
  • Be sure to Organize your workspace properly: a high chair with armrests, a large space on the table;
  • The hand must necessarily lie on the table to the elbow. In no case can not work a computer mouse in "limbo" state - for example, the brush is on the table, and the rest of the hand hanging in the air.

In general, remember - our health is in our hands. I hope that this problem will not affect you, at least, stupid. No wonder doctors all over the world are repeated every time - prevention is very important! Do exercises and massage of the hands is not only useful, but also very nice. Get real pleasure from pleasurable movements, and relaxing with aromatherapy, you can prevent the occurrence of unpleasant symptoms.

 Exercises for the hands - a useful procedure for your health

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