1, chest fitness training
Pectoralis major is usually called pectoralis major and is fan-shaped. Taking miranda kerr as an example, the approximate position of pectoralis major muscle is the position of the red frame, which is described as the anterior upper part of the thorax in language, starting from the medial half of the clavicle, the sternum and 1~6 costal cartilage, and the muscle bundle is concentrated to the outside and ends at the crest of the greater tuberosity of the humerus. If the pectoralis major muscles can be connected, it will help the chest to have a lifting effect, and at the same time, the lines formed by practicing muscles have the effect of bringing their own career lines. Like Candice and Tang Wei, they both practice pectoralis major, so even if they can't squeeze, they will bring their own career lines.
Often do push-ups, flat-chested sister paper changes from a to C.
According to the researchers' data, if women practice push-ups properly, they can not only enlarge their breasts and tighten their breasts, but also shape better curves of their shoulders, back and arms to keep fit, which is why you can often see secret angels taking pictures in the gym, and most of them are doing push-ups.
Step 1: Understand the basic push-ups.
Bend down and hold your hands on the ground, keeping the distance between your hands slightly wider than your shoulders. Bend your arms until your chest touches the ground. Keep your arms close to your body when bending your arms. When the body reaches the lowest point, it will pause for a while and then rise rapidly. Whether lying prone or supporting, keep your body in a straight line.
If women think that holding the palm directly on the ground will hurt the sandy jade palm, they can use a pair of small dumbbells as an auxiliary tool. But when doing push-ups, be sure to keep the wrist holding the dumbbell vertical, or you may get hurt.
Step 2: Try to kneel and push-ups.
Compared with ordinary push-ups, push-ups suitable for ordinary women are supported by knees instead of feet on the ground, which consumes far less energy than ordinary push-ups, and basically any woman can do it.
Step 3: Do ordinary push-ups
Reduce the height of push-ups on the slope step by step until you can do push-ups on ordinary ground.
Step 4: Downhill Push-ups
Push-ups, find a suitable height pad to improve the landing point of feet, which will increase the requirements of push-ups for arm strength.
Split-leg push-ups
On the basis of ordinary push-ups, gradually expand the distance between the legs and change the muscle groups for exercise.
Step 6: Balance push-ups.
Put your feet on the fitness ball and do push-ups. In addition to strength, you can also exercise your balance.
Friendly reminder: girls may feel chest pain after using the above movements for the first time, but please keep training, because you will realize that it will bring you tangible results (you know Cupupup).
2, simple and nutritious breast enhancement recipes
1, stewed beef with carrots
Ingredients: carrot, beef, salt, soy sauce, star anise, pepper, sugar 1 tablespoon.
Practice: carrots and beef are heated at the same time. Add soy sauce, star anise, pepper and sugar.
Function: Carotene can prevent ligament fatigue and sagging.
2, asparagus hand roll
Ingredients: 3 asparagus, 0 65438+ laver, 3 shrimps without fur, a little salad dressing.
Practice: blanch the above materials and roll them in seaweed.
Function: Asparagus contains compounds that stimulate female hormone secretion, a cholesterol-coordinating sugar body.
3. Salted shrimp
Ingredients: 16 shrimp, 3 pieces of salt, a little wine, ginger and monosodium glutamate.
Practice: After the water is boiled, add shrimp, salt, wine and ginger. Shrimp can be picked up after it changes color.
Function: Penaeus monodon is rich in minerals and can promote hormone secretion.
4. Walnut milk
Ingredients: 30 grams of walnut kernel, 20 grams of black sesame, 200cc of milk and soybean milk.
Practice: first grind walnut kernel and black sesame. Add milk and soybean milk and cook together. Turn off the fire immediately after boiling to avoid burning the milk. If you are not afraid of being fat, you can add a little sugar to taste after the flameout.
Function: Walnut kernels, black sesame seeds, milk and soybean milk are all rich in protein, which can not only breast-enhance, but also protect skin and moisturize skin.