How to pump up the chest and give it a beautiful shape. Complexes for women

The female breast consists of the breast and fat. The pectoral muscles are much deeper, but they, like men, are subject to correction by physical exertion. Most women wonder how to pump up the chest and whether it is possible at all. Undoubtedly, an increase in volume or a change in the form itself is possible. For example, with the help of surgery, but, firstly, it is unusually expensive, and secondly, the rehabilitation period and the operation itself bring a lot of pain.

Let's figure out how to pump up a woman's breasts at home. Undoubtedly, visiting the gym and consulting a trainer will help achieve results much faster. And if for some reason you are not available? Do not despair: using improvised means, you can make your breasts bigger by doing yourself.

Push-ups are the most effective classical exercises that have been consistently used for many years by men and women both in gyms and during home activities. It is these power loads that facilitate the elaboration of all groups of pectoral muscles. The technique of doing these exercises is different. The classical performance looks like this: hands, resting their hands on the floor, are slightly wider than the shoulders, and the feet, closed together, rest on the floor with their fingers. Thus, the body is one straight line. Sometimes the hands are wider or narrower. And for beginners, legs can be bent, resting on the floor with knees. You can also rest your hands on the bench (sofa, window sill). While bending your arms in the elbows, lower yourself to the floor as much as possible, then return to the starting position.

How to pump up the chest with weighting? You can use dumbbells, fabric weights or even plastic bottles with sand. These exercises include wiring and dumbbell presses.

The wiring of dumbbells is indispensable in this complex. It is included in the TOP exercises for those who want to know how to pump up breasts. For the development of pectoral muscles you will need weighting or dumbbells and a bench. Also great fitball. Lying on your back, stretch your arms above yourself with a weighting, then slowly spread apart, slightly bending them at the elbows.

The dumbbell press is also performed on the bench or using the fitball. To do this, lie on your back, take a weighting in your hands. Starting position - hands are extended upwards, palms are deployed inside. Bending your arms in the elbows, lower them down until they are parallel to the floor. Watch your elbows: they should not be below the shoulder joints.

The failures. This exercise will require a hard surface: it can be the edge of a bed or a coffee table. Turning to the surface with your back, rest on the edge with your hands, while straight legs extend forward. Bend your arms in the elbows, dropping the body down, then straighten up, rising up.

Most women want to know how to pump up breasts without tiring physical exertion. In this case, isometric (static) exercises will be indispensable . They will help to make the breast more elastic and taut and at the same time will not tire.

A good example of static exercise is "prayer." To perform it, sit on the floor or stand, keeping your back straight. Put the palms in front of you, as if praying. Squeezing your hands, keep elbows as diluted as possible. Keep the muscles in suspense for as long as you can, then rest and repeat again.

Another option isometric exercise is to push the wall. Become a face and face it with both hands, then press the wall, straining the pectoral muscles.

To achieve the dynamics, this program should be dealt with every other day, but systematically. Over time, increase weight and number of approaches. Exercising just a few months, you will be able to achieve excellent results and know how to pump up the breasts at home, without using expensive sports equipment.