1, exercise method
Tilt dumbbell bench press upwards.
Adjust the tilt angle of the inclined stool by about 30 degrees. (Fitness ball can also be used) Hold your upper body chest and abdomen, tighten your back, sink your shoulders, fully land your feet, open your elbows, hold the dumbbell with both hands to prevent it from slipping, palm forward, and keep your forearms and wrists perpendicular to the ground all the time during exercise. Keep the whole process at a constant speed, pay attention to the breathing rhythm, and avoid brain hypoxia caused by holding your breath.
Intimate tip: moving the target to the chest can effectively improve the thickness and circumference of the upper part of the pectoral muscle, which is the basis of upper chest training. In the process of lifting and adducting dumbbells, the upper chest is fuller and firmer from the outside to the inside.
Supine flat dumbbell bird
Lie flat on the stool (fitness ball is also acceptable), chest out and abdomen in the upper body, back tightened, feet completely touching the ground, hands holding dumbbells to avoid slipping, palms facing each other, arms open, arms slightly bent, sliding to the position where the big arm is parallel to the ground, pausing for a moment, pulling up the arm with the strength of chest clamping, slowly straightening the arm during exercise, and completing the whole process at a constant speed to avoid brain hypoxia caused by holding your breath.
Intimate tip: the chest in the moving target can effectively broaden the area of the chest and increase the girth of the chest width. It is one of the most basic training programs in the chest, one of the most effective training programs to modify the chest shape, and one of the most widely used and popular training programs.
Dumbbell bird
Adjust the declination angle of the inclined stool to about 30 below the horizontal line, hold your upper body chest out, tuck in your abdomen, tighten your back, fix your legs on the shelf, hold the dumbbell with both hands to avoid slipping, keep your palms facing each other, open your arms, bend your arms slightly, drop to a position parallel to the ground, pause for a moment, and pull your arms up with the power of clamping your chest. During the exercise, slowly straighten your arms, complete the whole process at a uniform speed, fall in and breathe in, and lift out.
Intimate tip: training the lower chest is very helpful to stimulate the lower edge of the chest, which can effectively broaden the lower area of pectoralis major and modify the chest shape.
push-up
(1) Relax your hands and support your feet on the bench.
(2) Put your toes together and hook the edge of the bench, so that your body can move vertically downward.
(3) Keep the trunk and legs straight when moving. Bend your arms at 90 degrees and slowly lower your body until your chest touches the floor.
(4) You can feel the stretching of the pectoral muscles. Then slowly return to the original position in the opposite direction.
Intimate tip: in order to keep the chest muscles tense, don't completely straighten the elbow joint when moving to the highest point.
push-up
(1) Put your hands on the bench, put your feet together and land on your toes. Keep your torso and legs straight, and move your body vertically downward.
(2) Try to contract the abdominal muscles, and move down until the arms are bent at 90 degrees, and slowly move down until the chest touches the bench. You can feel the stretching of the chest muscles.
Intimate tip: this action has certain skills, so don't rush it to avoid injury.
Effective stretching exercise
Hold the wall with your left hand, with two arms parallel to your shoulders, and the big arm forms a 90-degree angle with the small arm. Keep your upper body upright, raise your head, step forward with your left leg and lean forward.
Hold still 15 -25 seconds, return to the starting position and change to the other side. The action is the same as above
Matters needing attention
When you lose weight, you should have reasonable nutrition and maintain a reasonable fat intake. Avoid dieting;
Don't do aerobic exercise for a long time during exercise, or your chest will sag. Therefore, the combination of resistance training and stretching training can effectively avoid the consequences of chest contraction.
2. How to maintain the chest
1. Moisturize and moisten. Dr. Marisa Weiss is the founder of "Breast Health" public welfare website. She said that breast tissue will experience roller coaster-like ups and downs with the increase or decrease of women's weight, and women's breasts will also change during pregnancy and menstruation. These conditions can lead to breast skin relaxation and even breast sagging. Dr. Weiss said that the only way to keep breast skin firm is to moisturize and moisturize, and it is recommended to massage breasts with organic coconut oil frequently.
2. Lift it up and choose the right bra. It's cute to hold your chest out. Dr. Weiss said that in daily life, you should pay attention to using a proper bra to hold up the twin peaks to prevent them from sagging and shaking due to gravity, and good underwear can hold up the highest point of your chest, which should be in the middle of your shoulder to elbow joint. According to the data released by Taobao, 3/4-cup bras are the best sellers, and mysterious black, lovely and charming styles and gathering effect are the most popular among women in China. 3/4 cup bra has strong lateral force, which is suitable for women with enlarged or flat breasts, because it can push the breasts from both sides to the middle and increase the fullness of the breasts; However, if the breast itself is plump, it is recommended to choose a full-cup bra, because it can tighten the diffused or loose breast; It is best for women with sagging breasts to choose a half cup to directly support the lower half of the breast.
Don't forget to wear a sports bra. Dr. Weiss suggested that women should wear sports bras of appropriate size when running, dancing and other sports. Because the suspensory ligament of the breast plays a role in supporting and preventing breast sagging, once it is relaxed, it cannot be recovered. In daily life, running, jumping and other actions will stretch and wear the suspensory ligament of the breast. Even when walking normally, the shaking amplitude of breast is nearly 9 cm, which is also a "test" for suspensory ligament of breast. Physiologically, no matter how small the breast is, the weight of the left and right hemispheres is about 1 kg. Sports bra can effectively protect breasts.
4. Sit up straight. Keeping a perfect posture is very important for keeping the breasts graceful. Dr. Weiss said that sitting up straight can make the chest look significantly bigger.
5. Avoid the sun. Don't think that just wearing a bikini requires putting sunscreen on your chest. When you wear a low-cut dress, your breasts are also at risk of sunburn. Weiss said, you must choose protective products that suit you and help protect breast health.
6. Massage chest acupoints frequently. Regular and targeted acupuncture and massage can also promote estrogen secretion and help breast enhancement. Tan Banglan suggested that women can press acupoints such as the center of the chest (the depression in the center of the connecting line between the two nipples) and the breast root (directly below the nipples) with their fingertips every day. After feeling sore, numb and swollen, stay for 5 to 10 seconds and repeat for 3 to 5 times. They should do it every day and stick to it for a long time.
7. Exercise your chest muscles. Pectoralis major is the muscle that supports the breast. Dr. Weiss said that women can keep their breasts straight and prevent sagging by exercising their upper body, especially the pectoralis major muscles, such as lifting dumbbells and push-ups. There is another simple method: lie on your back, stand with your knees together, grab both ends of the towel, straighten your arms, lift your upper body as close as possible to your knees, keep this state for 10 second, then recover and repeat it several times, with slight sweating and muscle aches.
8. Handle breast pox with care. There will also be papules on the breast, so be careful not to break them, so as not to leave conspicuous scars on the breast or cleavage. Mild lotions or symptomatic drugs can be used for treatment. If breast pox is stubborn, you should see a dermatologist.
9. Don't worry too much about dry lines. After pregnancy or rapid weight change, there are often some shriveled lines on the breast, so women don't have to be overly anxious about it. Weiss said that pine bark will weaken and disappear over time.
10. Be gentle. Always remember that breasts are the most vulnerable part of women, and rough treatment of breasts can't be tolerated at any time.
1 1. Have a baby. When you have your first child, it means that your risk of breast cancer is reduced by 7%; If you choose breastfeeding, you can reduce it by 4.3%.
12 .. self-check. Breast self-examination should be carried out regularly. Dr. Weiss said that after menstruation, you can conduct a comprehensive touch examination of your breasts from top to bottom, from front to back, and from side to side. Pay attention to abnormal conditions, such as local abnormal masses, rashes, nipple discharge, breast size or sensory changes.
The size of the chest should not be too persistent, and it is beautiful to coordinate with the body. As long as it is natural and healthy, it is the best. Usually pay attention to conditioning, develop healthy living habits and exercise regularly, which will exude the beauty of women from the inside out.