Having beautiful and sexy breasts can not only enhance the charm of women, attract the attention of the opposite sex, but also make other female friends envious. However, not everyone is born beautiful. Those girls who don't have excellent genes can actually try the healthiest way, that is, "breast enhancement exercise". In addition to seeking medical breast augmentation surgery and taking breast enhancement formula, they can adopt a steady growth model and develop natural breasts.
Learn these five tricks for breast enhancement from a professional coach. It is also a way to train fitness equipment to have a plump, round and strong beautiful chest shape!
5 strokes of breast enhancement exercise 1. Sitting posture with chest flying.
Training site: pectoralis major and deltoid.
Steps:
(1) Take a sitting posture, lean back against the chair, keep the pelvis and spine in a good curve, hold the handle with both hands, put away your chin, keep the shoulder strap stable without shrugging your shoulders, exert yourself to abdomen, and keep the center of gravity even between your feet.
(2) When inhaling, open your arms backwards to keep the body lines and stabilize the abdominal core, and pull your arms backwards to the same side as your shoulders.
(3) When exhaling, return to the starting position, pause for 2 to 3 seconds, and try to tighten the chest muscles, which makes it feel more laborious.
(4) Repeat actions, and cooperate with breathing and exhalation.
Coach's little reminder: keep your shoulders level, don't shrug your shoulders, and your beak sticks out.
2. Intermediate puller clamping cable chest press
Training site: middle part of pectoralis major.
Steps:
(1) Take a standing posture, with legs spread shoulder-width, toes facing forward, knees and toes facing the same direction, hands clasping the handle and pulling forward, and arms placed in the middle of the side chest. At the same time, take a lunge, stand back and forth, and lean forward slightly to keep the pelvis and spine in a good curve and the abdominal core stable.
(2) When exhaling, do horizontal adduction of the shoulder joint, keep the elbow straight and unlocked, and focus on the pectoralis major.
(3) When inhaling, return to the starting position.
(4) Repeat the action, keep breathing naturally, and don't hold your breath.
3. Cable descending press with high-pressure clamping box
Training site: lower part of pectoralis major.
Steps:
(1) Take a standing posture, with legs spread shoulder-width, toes facing forward, knees and toes facing the same direction, hands clasping the handle and pulling forward, hands and arms under the side chest. At the same time, take a lunge, stand back and forth, and lean forward slightly to keep the pelvis and spine in a good curve and the abdominal core stable.
(2) When exhaling, do horizontal adduction of the shoulder joint, keep the elbow straight and unlocked, and focus on the pectoralis major.
(3) When inhaling, return to the starting position.
(4) Repeat the action, keep breathing naturally, and don't hold your breath.
4. Low-position tractor breast-clamping cable tilting press
Training site: upper part of pectoralis major.
Steps:
(1) Take a standing posture, with legs spread shoulder-width, toes facing forward, knees and toes facing the same direction, hands clasping the handle and pulling forward, hands and arms above the side chest. At the same time, take a lunge, stand back and forth, and lean forward slightly to keep the pelvis and spine in a good curve and the abdominal core stable.
(2) When exhaling, do shoulder flexion exercise and focus your consciousness on pectoralis major.
(3) When inhaling, return to the starting position.
(4) Repeat the action, keep breathing naturally, and don't hold your breath.
Step 5 raise your hand and push up
Training site: pectoralis major and triceps brachii.
Steps:
(1) Adjust the position of the barbell, get ready, adopt prone position, support the barbell with both hands, touch the ground with both toes, pay attention to the shoulder width of both hands, keep the pelvis and spine in a good curve, keep the hips from tilting, and stabilize the abdominal core.
(2) When inhaling, the shoulder strap and core should be stable, the pelvis should be neutral, the body should be parallel, the hips should not be tilted upward, and the center of gravity should be in the pectoralis major.
(3) Return to the starting position when exhaling, and be careful not to lock the elbow joint.
(4) Repeat the action, complete the ups and downs for about 2 to 3 seconds at a time, inhale and exhale.
Five movements are circulated as a group, and each movement can be done from 10 to 15, and can be done in 3 to 5 groups, depending on the individual's physical condition.
? Tips for daily maintenance of the chest In order to make the chest full and elastic, in addition to the five tricks of breast enhancement, the usual living habits are also the key. The following four breast care tips, can't be lazy!
1. Posture correction
Girls who often sleep on their stomach, hunch over, or bow their heads should pay attention. In the long run, they may put too much pressure on the breasts. Over time, their breasts are prone to sagging, swelling, and even aging in advance.
2. Correct bra size
Wearing a bra that is too small or too big will make your chest look smaller than it really is, and a bra that doesn't fit will make you feel very uncomfortable. So choose the right bra size to support and protect your chest, instead of holding it down or letting it shake loosely.
3. Massage the chest after exercise
After the breast enhancement exercise, massage the chest to promote blood circulation and pull the chest up to make the breast enhancement effect more effective and prevent the chest from sagging.
4. Diet: protein, beans and vitamin B+E.
Protein, beans, vitamins B and E, including eggs, lean meat, beans and vegetables, and some healthy oils, such as olive oil and sunflower oil, can make your breasts fuller and healthier.
Of course, I often hear that sacred things that must be eaten for breast enhancement, such as green papaya, avocado and butter, also have the effect of breast enhancement, but they will be more obvious when matched with other fruits and vegetables.
It is not impossible to yearn for bigger breasts, as long as you use the right method! Including: healthy diet, regular exercise and chest massage, and more combinations, in fact, you can create a beautiful chest shape without surgery.
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