How to pump up a girl’s chest at home, and is it possible to increase the bust by 2-3 sizes with dumbbells

Women of different ages worry about the volume and attractiveness of the breast. No girl will refuse to have perfect, fit, rounded shapes. A set of exercises for breast augmentation will help to obtain such a result. Even morning exercises will be useful in this matter. But first you need to find out how physical activity affects the pectoral muscles, and what should not be expected.

Getting started: what you need to know

Inflated breasts have always attracted men, but do not pump it, follow all the rules and advice. Exercises for the chest are indispensable helpers for women on the way to ideal forms. However, a positive effect is achieved only with the correct implementation of training. It is important to observe the rest time, perform exercises accurately, control the number of loads.

What will be the effect

Strength exercises keep the body in good shape, ideal for losing weight and strengthening muscles. Loads on the chest area improve blood circulation, posture, skin condition. Positive changes that will be noticeable some time after the start of regular training:

• chest will rise;
• a beautiful hand relief will appear;
• the back will tighten;
• the skin will become more elastic;
• muscles become elastic;
• the amount of fat in the body will decrease.

The effect depends on the initial size of the breast. Busty young ladies are more difficult to evaluate the results even for a month of training, because because of the stress, fat will go first. Women with small breast sizes will see the change in three to four weeks.

How often do you need to exercise to pump up your chest

All girls want to get the result of a full chest faster. There is no magic way to quickly pump up the chest muscles of a girl who is far from sports. Only constant training, effort and determination will help to achieve the desired results. But even with intense loads, tightening the chest in a week is very difficult. In addition, frequent and large physical exertion can harm health. Three factors affect the duration of sports.

1. Initial data. It is difficult for an unsportsmanlike person to “join” into the training regimen; an adaptation period with small loads is needed.
2. Muscle relaxation. Classes are held no more than three times a week, with an interval of one to two days (it is on these days that muscles grow).
3. A wish. The stronger the desire to change the figure, the stricter the discipline (without moving away in time), more precisely the exercise.

Required Inventory

Strength exercises for the pectoral muscles do not require special adaptations. An excellent weighting agent is the athlete’s body, which will have to be held, raised and lowered during training.However, some exercises for pumping the chest are performed using inventory. Before starting training, you should go to the store and choose the suitable shells:

• gymnastic ball - holds the body in a raised horizontal position;
• dumbbells - weighting materials for hands weighing 1-10 kg;
• expander - A simple home exercise machine for the shoulder, pectoral and spinal muscles;
• mat - for more comfortable activities on the floor;
• sports bra - supports the chest, preventing compression and constriction of blood vessels during training.

3 myths

Any myths arise from a lack of information. Not all women have a clear idea of ​​how load distribution occurs during physical activity, and how it affects the mammary glands.

First you need to deal with anatomy. There are no muscles in the female breast. Under the skin layers are the mammary glands, converging at the nipple. The rest of the space is filled with fat. The “construction” is attached with the help of connective tissue to the pectoralis major muscle. Holds the chest on top of the pectoralis minor muscle. Large breast women cannot be pumped, so you should use a small one. Now with skill, it’s easy to debunk the three main myths about training chest and arms.

1. Classes can increase size. Exercises for breast growth do not exist. "Grow" the chest force load will not help. Training strengthens the small muscle, drives off excess fat, makes the body more toned. The mammary glands in any case tend to go down, but the developed muscles keep them at the right level, preventing them from completely sagging.
2. Chest will become smaller. This is possible if there is an excess of fat throughout the body. Breast size is determined genetically, therefore, without a monthly fast, it is difficult to lose native forms. With uniform weight loss, the chest will not seem smaller: the wasp waist will “shade” even small sizes.
3. The pressure on the hands will turn a woman into a man. For some women, it is still surprising that athletes willingly engage in weighting, not afraid to lose femininity. Any muscles have a growth limit, and a woman without enough testosterone will not be able to pump up male muscles. But the right training will not hurt: it will make the shoulders beautiful.

How to pump pectoral muscles to a girl: a set of 5 exercises

To quickly pump up the chest to the girl at home, it is enough to choose the time, start exercising in the morning or in the evening. Difficulties in performing will not arise if you are not lazy and correctly do five exercises.

"Prayer"

Description. The first in basic exercises to strengthen the chest. Any woman will immediately feel how her arms and upper pectoral muscles are tensed. Performed by sitting on a chair or standing. In any position, the back should be fully extended.

Algorithm

1. Take a comfortable position, straighten your back.
2. Keep your arms extended in front of you.
3. Spread your elbows to the sides parallel to the floor.
4. As you inhale, squeeze your hands, as if pushing against each other.
5. Count five seconds, exhale, relax your palms.
6. Repeat 15-20 times.

Push ups

Description. The most effective exercise to strengthen the pectoral muscles. Push-ups are performed from the emphasis on socks or knees. The back should be kept upright. Hands should be spread wide apart to increase the load.

Algorithm

1. Lie belly on the mat.
2. Straighten your arms, resting on your socks or knees.
3. Keeping the body extended, bend your elbows, lower yourself as low as possible to the floor.
4. Slowly return to starting position.
5. Repeat ten times.

"Wall"

Description. A simple strength exercise that can be performed at any free time at home or at work.It only takes a wall, some free time.

Algorithm

1. Stand face at arm's length from the wall.
2. Put your hands on the wall with your arms wide apart.
3. Keeping your back straight, bend your elbows gently, while keeping your heels on the floor.
4. Return to starting position.
5. Repeat ten to 20 times.

"Crescent"

Description. Exercise come from yoga. It is performed on the floor after warming up.

Algorithm

1. Lie on your stomach.
2. Bend your knees, reach with your hands to your ankles.
3. Extend your arms as much as possible (you can help with your legs).
4. Count 20 seconds and relax.
5. Repeat two to three times.

Expander

Description. A set of exercises with a spring home simulator for developing the muscles of the chest and arms is offered.

Algorithm

1. Holding the handles, clamp the spring in the middle with the feet shoulder width apart.
2. On inspiration, bend your elbows, straighten the body, pulling the projectile.
3. As you exhale, come back down.
4. Repeat ten times.
5. Take a rest for a couple of minutes.
6. Change the grip on the handles by crossing the ribbon.
7. On inhalation, spread out straight arms parallel to the floor.
8. As you exhale, relax.
9. Repeat ten times.
10. Lie on the floor with a spring under the shoulder blades.
11. Grasp the handles.
12. Stretch your arms as you inhale; lower as you exhale.
13. Repeat five times.

Cargoes for working out the neckline

To increase the volume of the chest, it is recommended to perform a set of exercises with a load. Recommended classes in the gym, where there is all the necessary equipment, however, exercises with dumbbells can be performed at home.

Bench press

Description. It will help to pump up the upper part of the pectoral muscles. You can lie on the floor or on an inclined surface with your head up. All movements are performed smoothly so as not to damage the joints, it is better to work out the muscles.

Algorithm

1. Lie on the mat, bend your knees.
2. Take dumbbells in your hands, press your bent elbows to your sides.
3. Without helping your back muscles and without straightening your elbows “all the way”, lift the load up.
4. Perform the bench press eight times (the last two times should be difficult).

"Pullover"

Description. Performing is like removing a sweater over your head. It is necessary to lift the load from the chest behind the head. The shoulder blades can be put on a gymnastic ball or a wide sturdy chair.

Algorithm

1. Lie down so that the shoulder blades touch the surface of the ball or chair, and the body sags slightly down.
2. Straighten your back.
3. Spread your legs, take a stable position.
4. Hold dumbbells on outstretched arms.
5. Keep your arms straight behind your head as far as possible.
6. Exhale, return the dumbbells to a position in front of you.
7. Perform 15 times.

"Wiring"

Description. According to reviews, this is a rather cruel exercise if there is no sports training. The fact is that you need to spread your arms completely, not allowing them to sag in the shoulders and elbows. Therefore, for beginners, kilogram dumbbells are suitable. Over time, the load should be increased to 3 kg.

Algorithm

1. Take the dumbbells and stand up, slightly bending your knees, tilting the body forward.
2. Stretch out your arms.
3. With a breath, spread your shoulders, straightening your elbows.
4. As you exhale, return to your previous position.
5. Repeat eight to ten times.

Slopes

Description. An inclined head down will help to pump up the lower part of the pectoral muscles: the load will move to the side of the abdomen. A wide grip bar is best for exercise, but dumbbells can also be used.

Algorithm

1. Lie down on an incline bench.
2. Lock the legs.
3. Take the weighting compound.
4. Lift the weight from the chest up.
5. Bend your elbows gently.
6. Repeat ten times.

"Skier"

Description. A simple exercise that you can perform to rhythmic music. The movements resemble skiing.

Algorithm

1. Take a dumbbell in each hand.
2. Stand, straighten, spread your legs shoulder-width apart.
3. Bend your elbows alternately, lifting the dumbbells from your hips to your chest.
4. Repeat ten times on each hand.

Training Program Example

Each girl determines the training program for herself, depending on her personal time and individual characteristics. At first, training can take less than an hour. In the future, the time will increase to one and a half hours. An approximate training plan is presented in the table.

Table - One Workout Program

6 more tips

Six tips will help you start your workout and keep you feeling good.

1. Load. Try to immediately raise 10 kg is not worth it. The body will experience stress and nothing more. Begin with small loads. Choosing dumbbells will help your own sensations. If the weight is difficult to lift eight to ten times, it is better to reduce it. If it is easy to do 11 times, then it is worth increasing. Feel free to lift different weights in the sports store while trying the weight. The best solution would be collapsible dumbbells.
2. Approaches The load concerns not only the weight, but also the number of approaches. You need to start small - one approach ten times. If this is not enough, you can repeat it. Then you should gradually increase the load on the chest using the frequency of repetition of exercises. At the same time, the weight of the weighting agents increases.
3. Breath. Watch your breath. When muscle tension is inhaled, when relaxed, exhale. It is easier to regulate breathing if you do the exercises smoothly without straining. Even inhalation and exhalation help to enter the desired rhythm.
4. Cosmetics. Do not forget to care for your breast skin. Plant-based moisturizing creams will make your skin supple and smooth, and your chest taut.
5. Nutrition. Any workout requires a balanced diet. For muscle growth and overall well-being, the right amount of protein, carbohydrates and fats must be absorbed into the body. A strict diet with starvation is not the best assistant. You need to reconsider your diet, calculate the required number of calories.
6. Doing sports. You can pump up your shoulders and chest not only in the gym, but also during outdoor activities. Tennis, swimming, basketball and volleyball will be effective.

Knowing how to pump up a girl’s chest at home, you can improve your figure. With proper observance of the training regimen and the selection of weight for strength exercises, it is easy to achieve the desired results. The chest will become toned, will take on a rounded shape.

Feedback and Results

I do five exercises for biceps, triceps and chest. 1. Bend your arms at the elbows (90 degrees, upper part along the body), clench your fists and effortfully recline your elbows back. It looks like a vulgar movement depicting sex. 2. Raise your arms to the sides, slightly bend at the elbows, clenched fists, fold back. 3. A simple exercise from physical education - one arm up, the second - down, fists clenched, tilt back. 4. Hands in front of you, bent at the elbows and and crossed towards each other. Palms rest on the lower biceps. Press with force on the biceps, trying to push them apart. This exercise seems to be hands folded on the chest, but they are in front of the chest at a distance. 5. Hands are straight, stretched forward, fists are clenched. We peck them with an effort in front of us, like scissors. Start the exercises with 10 each, bring to 60. After the exercises, make a stretch for the hands, for example, throwing your hands behind your back. And the chest, arms and back become beautiful. The chest is tightened due to the fact that the muscle is growing and pulls the chest up. I introduced these exercises into the World Legs system instead of push-ups (I hate them).

A guest, http://www.woman.ru/beauty/body/thread/4028967/

The so-called “French bench press” is very effective: you lie on your back, hands in different directions with dumbbells of 1.5-2 kg (can be replaced with ordinary plastic water bottles), lift (elbows slightly bent) up above the solar plexus, then lower it again way down. So 32 times, then at the expense of 1.2 you raise and 1.2 times down, also 32 times. Then upload to the account 1,2,3 - down, also 32 times. And finally, callanetics - for 32 accounts, keep in the most uncomfortable position. Girls, the effect is guaranteed after 2 weeks of regular exercise every other day. time takes exactly 10 minutes. Give it a try!

Nika, http://www.woman.ru/beauty/body/thread/4028967/

Upra-on the chest - wiring and push-ups. To do IN MEASURE, for a little bust - and the chest may decrease. On this, the coaches agreed with great experience - that the chest is the only place for virgins. in the body where fat locally leaves, i.e. from a large amount of work. If in moderation - a bol. pectoral muscles will grow a little, and lift the mammary gland. You can start with 1-2 sets of push-ups 2 times a week with medium or wide grip, a 15-20 from the wall. Well, as you master the technique, go down - from the table, then from the chair, etc.

Physical culture, http://www.woman.ru/beauty/body/thread/4312063/

1. Female breasts can be raised and made more elastic. Even the most ordinary exercise “prayer” (palms folded together at chest level and squeeze each other) helps for breast elasticity. Also, push-ups from the floor or from the wall really help. Also dumbbells, with them there are a variety of exercises. Also, a contrast shower will help in this problem.

2. Alas, the chest from exercise, sports and the gym cannot increase. Proven by all athletes and coaches. But it can decrease. Look, fitness bikini models are almost everything with a flat chest or made.

3. Yes, the shape of the breast will change but a little and of course for the better, that is, it will become more elastic and beautiful. In order not to lose your wealth in sports, that is, in order to maintain its size and not to reduce, you need to wear special underwear for sports.

Ekaterina Kushnir, http://make-ups.ru/forum/viewtopic.php?f=8&t=510

Girls, I used to be long and hard in fitness, so on my own chest I felt the beneficial effect of the following exercises:

1. Push-ups from the floor.
2. Exercises on the simulator "butterfly stroke" (can be replaced with dumbbells).
3. Upper and lower thrust (also on the simulator).

I can’t say that the breast from such actions increases, but the shape improves significantly. If you are not too lazy, try, in a month you will see the results on yourself.

asya_24, http://make-ups.ru/forum/viewtopic.php?f=8&t=510