1, breast enhancement exercise
Step 1: Turn the scapula.
1. Stand with your legs shoulder width apart, with your upper body and legs on the same plane, your back straight, your abdomen tucked in, your shoulders down, your shoulder blades open backwards, your arms straight, your elbows spread obliquely from left to right, your palms turned left and right, and your chest fully expanded.
2. Bend forward, squat down, swing your arms downward, and rotate your shoulder joint 360 degrees, so that your wrist is in front of your knees, your palm is still outward, but the back of your hand is separated from your fingers.
Step 2: Swing the scapula.
1. Lie on the ground with your legs together and your feet straight. Cushion the scapula and head, tighten the waist and abdomen, press the scapula to the ground, open your arms naturally, and palm up.
2. Swing the straight arm slowly along the ground to the front of the head, keep balance, and keep the palm up all the time.
Step 3: Lift the scapula.
1. Lie on the ground with knees together, waist and abdomen tightened, upper body kept straight, dumbbells in both hands, arms raised upward and perpendicular to the ground.
2. Keep lying flat, lift your arms upward, lift your shoulder blades upward from lying flat, and lift your left and right shoulders off the ground.
Step 4: adduction of pectoralis major muscle
1. Bend your knees and lie flat, put your left and right knees together, open your calves and soles, tighten your waist and abdomen, hold dumbbells in your hands, bend your elbows, open your shoulders and upper arms to the ground, and lift your forearm vertically to the ground.
2. Slowly straighten your elbow and press upward, and turn your palm forward slowly from the initial inward. 3. Straighten the elbow further so that the arm is lifted upward and perpendicular to the ground. At the same time, turn the forearm outward, palm to the left and right, and one end of the two dumbbells touches each other.
Step 5: contract the chest muscles.
1. Sit on the ground with legs apart, knees bent, thighs and calves at 90 degrees, upper body with abdomen in and chest out, thighs slightly tilted back at 90 degrees, elbows bent, dumbbells raised with both hands, and both sides of chest raised.
2. Keep the balance between the whole body posture and the backward shift of the center of gravity. The forearm is slowly inclined, the elbow is opened but kept bent, and the two dumbbells are close together.
Step 6: after expanding the chest.
1. Stand in front of the wall with your feet shoulder-width apart and keep a certain distance from the wall. Bend your elbow with your palm and press your upper body against the wall.
2. Keep elbows straight, arms straight, and pull up and down.
3. Move your palm down to the wall in front of your chest, bend your elbow and press your upper body down to the wall. 4. Straighten your elbows, stick your arms to the wall, hold the wall back and forth with your hands, and expand your chest.
Comprehensive sports
1. Kneel on your knees, between your knees 1 fist, but stretch your feet together, your thighs and calves are at a 90-degree angle, your arms are slightly open and straight, and your upper body is stretched back and forth.
2. Bend your elbows to the left and right, press your upper body down, and do push-ups on your knees.
3. Keep your arms half pressed while your hands suddenly leave the ground, let your upper body bounce slightly, then hold your hands on the ground and repeat for 3-5 times.
2, recommended breast enhancement exercise
1, chest expansion exercise
Breast enhancement method: open your feet shoulder-width, hold dumbbells with your hands in front of you, look straight ahead, and keep your back straight. Lift the dumbbell up and down to your chest and breathe with it, that is, inhale when you lift it and exhale when you put it down.
Breast enhancement effect: This simple breast enhancement exercise is recognized as the most effective breast enhancement exercise. As long as you can persist, you can make your chest fuller and firmer.
2, swimming breast enhancement
Breast enhancement methods: all kinds of butterfly and freestyle.
Breast enhancement effect: Swimming is the most ideal exercise to help the chest to be strong and fit, especially butterfly and freestyle, which can strengthen the chest muscles and toughness in a short time and make the breasts stand up immediately.
3, breast massage
Breast enhancement method: put one hand on the lower side of the breast and massage from the sternum to the armpit; The other hand is placed on the upper side of the breast and massaged from the armpit to the sternum. Massage with both hands for 20 times.
Breast enhancement effect: Breast massage can not only promote the secretion of estrogen, promote the development of breast, but also play a role in breast augmentation. At the same time, it can also promote blood circulation and regulate qi, strengthen blood circulation in breast parts, make breast tissue get more nutrition, and breasts will naturally plump up.
4, careful maintenance of the chest
Breast enhancement method: diet+exercise is the first step to maintain beautiful breasts. Moreover, choosing the right bra and breast-conserving products can keep the perfect breast shape.
Effect of breast enhancement: The most basic breast care is to exfoliate 1-2 times a week, then use breast cream to keep the chest firm and full, and then use breast firming dew, which can effectively help you restore the elasticity of your chest.