1

Here, let's first find out the real reason for mastering the beauty of women's breasts from the main physiological structure of breasts, understand the real needs of breasts, and find out the real exercise method to solve breast sagging:

2

Breast tissue: keep the breast healthy. Breast tissue is responsible for lactation function, controlled by hormones, and gradually increases and then recovers in each menstrual cycle;

three

Adipose tissue: control the size of the breast. There is the most fat in the breast, and glandular tissue and connective tissue float in the fat.

How much fat determines breast size;

four

Connective tissue: the connective tissue that prevents breast sagging is combined with the pectoral muscle and is the tissue that hangs the breast. It has no elasticity at all, and once it is stretched excessively, it is difficult to recover from tissue breakage, resulting in sagging breasts;

five

Chest muscle: determines the shape of the breast. The breast is hung on the pectoral muscle through connective tissue, and the support of the pectoral muscle determines the direction of the breast.

Choose a comfortable sports bra for yourself.

1

In the process of exercise, women's breasts will shake, which will damage the connective tissue of the breast, affect the support, and cause breast sagging. Therefore, you must wear a professional sports bra with better shock-proof and sweat-absorbing function when exercising, which can protect your chest from injury.

Choosing the right sports bra can reduce the possible damage to the chest during exercise. On the contrary, the wrong choice will increase the wear of the chest during exercise, which will easily lead to skin inflammation, chest sensitivity and soreness, and increase the chance of chest abrasions caused by improper exercise.

2

The support you need in sports mainly depends on two points:

three

Cup size: the bigger your size, the greater the support you need;

four

Type of exercise: The more intense the exercise, the higher the support you need. Obviously, you need different sports bras for aerobics and boxing. Therefore, when trying on a bra, it's best to jump in the fitting room to see if it meets the support required by the chest, taking your chest as the standard for feeling safe and painless.

five

The feeling that the bra brings to you is also a factor that can't be ignored: it is better to feel firm but not tight, and it is best to have a rubber pad to prevent slipping, which can reduce the friction during exercise.

Try to move your arms indoors to see if they are flexible enough. And try to choose a full cup bra, and don't choose a half cup bra or other exposed bra just because it looks good. In terms of texture, choose something cool, such as cotton or nylon, so that when you are panting, you won't sweat like you just fished it out of the bathtub.

end

Effective breast enhancement exercise

1

First of all, you must do enough warm-up exercises before exercise to warm up your body. The amount of exercise should be gradually increased, instead of suddenly increasing and stopping. It is very unscientific to exercise suddenly and quietly to give uneven strength to the chest.

2

The word "drooping breasts" scares all beautiful women. Take it easy. Not all exercises will affect the shape of breasts. Some exercises are often done to ensure that you have round breasts. The support of the pectoral muscle determines the direction of the breast. Through exercise, you can grow your chest muscles and hold out your chest, while exercising ligaments can make your chest more upright. The increase of your chest muscles will make your breasts more prominent and your chest look fuller.

Effective resistance training

1

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 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.

2

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 power of chest clamping, slowly straightening the arm during exercise, completing the whole process at a constant speed, and lifting the breath to avoid falling.

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.

three

Dumbbell bird

Adjust the declination angle of the inclined stool to about 30 below the horizontal line, straighten the upper body chest, tuck in the abdomen, tighten the back, fix the legs on the shelf, hold the dumbbell with both hands to avoid slipping, keep the 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 and complete the whole process at a constant speed, falling, inhaling and lifting.

Intimate tip: training the lower chest is very helpful to stimulate the lower edge of the chest and can effectively broaden the lower area of pectoralis major.

And modify the chest shape.

four

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.

five

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.

end

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

end

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.