The question "How to quickly pump up the chest?" Arises not only for men who want to demonstrate their power, but also for women who are unhappy with the appearance of their breasts. If you are also concerned about this problem, follow the tips of fitness instructors .
How can a woman pump up a small breast?
Many women tend to pump up the chest, believing that this will increase its size. This is not so, and to understand this, it is necessary to know the anatomy of the breast. Pumping your chest, you work with pectoral muscles, mostly - with a large pectoral muscle, which has the shape of a fan, and also - with a small pectoral muscle. In size, they are large enough, so to effectively pump up the chest, you need intensive workloads, such as lifting large weights, and large breaks for recovery between workouts.
And, in spite of the fact that breast pumping does not increase the breast size that determines the size of the female bust, these exercises will have a positive effect on the appearance of the woman - exercises for the pectoral muscles will make the bust more effective, high and elastic.
How correctly to pump up a breast?
When starting exercises for inflating the chest, do not forget to give some time to warm up the muscles, otherwise you may be injured. Stretching should be done before and after strength training. The interval from one workout to the other should be 2-3 days, because Pectoral muscles should be restored.
- The best load for pumping a breast is a bench press, which is performed with dumbbells or a barbell. The press is performed at a leisurely pace, you need to do 3 sets of 10 repetitions. Pay attention to the bench for bench press: the horizontal strengthens the load for the middle of the large pectoral muscle, with an upward inclination - accentuates the effect on the upper chest, helping to raise the bust. With a horizontal tilt, the bar should be lowered to the center of the chest, while tilting upwards - to the top. You do not need to straighten your arms completely during press. The grip of the bar for inflating the chest should be wide.
- To give muscles a good relief helps dilution and reduction of dumbbells, which also perform lying. This exercise is done without haste, trying to feel the tension of the muscles. Repeat the dilution 15-20 times, making a total of 3 approaches. When breeding, keep the elbows in a slightly bent state - this will reduce the load on the muscles. To keep dumbbells completely is not necessary - leave between them about 20 cm.
- At home, to pump up the chest will help such an exercise as push-up. For more effective training, you need to include in one approach three types of push-ups: on a horizontal surface (5-10 times), with the palm resting on a bench or chair (5-10 times), with legs raised to the bench (5-10 times). Such training gives a full load on all parts of the pectoral muscles, you need to repeat the push-up group 3 times.
Useful tips for effective breast pumping
In order for training to be really effective, you need to eat right. Women often make the mistake of greatly reducing their diet. But if you want to pump up muscles, try to follow the rules of sports nutrition:
- food should be divided - 5-6 times a day, try not to allow the emergence of severe hunger - it slows the metabolism, resulting in weight increases due to deferred fat;
- the use of "light" carbohydrates should be limited, before training you need to recharge your body with "slow" carbohydrates - cereals, grain products;
- after training, you should eat protein foods, due to which the muscles of the breast will grow, the daily intake of proteins should be at least 1 g per 1 kg of weight, otherwise your body will have nothing to build muscle tissue;
- drinking ration - 2 liters of water.