Women's forums and magazines are full of heated discussions on the topic of breast beauty. Owners of a small bust often accuse this part of the body of a rather serious crime - the lack of personal relationships. Yes, a radiant smile, beautiful eyes, sparkling charm - it's all wonderful. But, whatever one may say, beautiful breasts add self-confidence, because it is a symbol of beauty and femininity for all ages.

Of course, each of us would like external data to meet our and the opposite sex's requirements. In general, the concept of “beautiful breasts” is quite capacious and blurry at the same time. Many men agree that the chest does not have to be perfectly shaped, but the neatness and grooming of this part of the body is an indispensable condition for sexuality. So what to do so that your chest becomes the subject of your pride and the secret views of the strong half of humanity?

How to enlarge breasts?

A fairly large number of women lie on operating tables, risk their health, and sometimes even their lives, just to get the breast of their dreams. But why take such drastic measures? In order to achieve what you want, it is enough to exercise regularly and follow the right diet.

Some confuse the concepts of "breast" and "mammary glands." It is impossible to increase the mammary glands with the help of training. Their sizes are predetermined by genetics, and only a plastic surgeon can make them bigger. There is an option to increase the breasts due to the fat layer, but for this you will have to get better, which is categorically unacceptable for many women.

But there is a trick: to make the chest more toned and attractive, you need to do exercises specially designed for this purpose with dumbbells. Loads will make the pectoral muscles more prominent and visually increase the volume of the chest as a whole. In addition, the exercises will allow you to keep it in good shape, prevent the aging process of the skin and prevent sagging of the pectoral muscles.

What to remember when doing chest exercises?

It is necessary to kill yourself on the nose that the pectoral muscles are quite large and strong, therefore, serious loads are necessary to increase muscle mass. But this does not mean that you need to do exercises to exhaustion and complete muscle failure. Remember that a properly distributed load is when the muscles on the next day after class are slightly hurt, not when you feel like a broken old woman who is unable to turn around or raise her arms. Everything should be in moderation. Three workouts a week is enough, because there is a small nuance here: muscles grow only when they rest after exertion.

Warm up before workout

Any workout should start with a warm-up. Its purpose is to stretch and warm up the muscles to avoid injury when working with weight. Below are three basic warm-up exercises.

Shoulder movements. Place your feet shoulder-width apart. Keep your head straight, arms along the body. Roll your shoulders back and forth alternately. 15 times in each direction.
Mahi hands. The legs are shoulder-width apart, keep your head straight, arms along the body. Rotate your arms back and forth. 15 times in each direction.
Breeding hands. The legs are shoulder width apart. Straighten your arms at chest level and bend at the elbows, then spread them back, closing the shoulder blades during exhalation. To repeat, 10 times is enough.

Basic exercises with dumbbells: bench press and breeding

Dumbbells are often used as a weighting agent during physical activity. Although instead of them at home they use any materials at hand, for example: books, water bottles, sand bottles, everything is at the discretion of your imagination and common sense. However, when working with dumbbells, there is a certain plus - you know the weight of the projectile in advance and accurately. For the chest muscles, there are two main types of exercises with dumbbells: bench press and breeding.

By performing the dumbbell bench press, you strengthen the middle region of the chest. This exercise is one of the most basic when working on the pectoral muscles. In order to perform the bench press at home correctly, you need to lie on your back, holding dumbbells in your hands. In the starting position, the arms with weights are on the sides of the chest. Raise your arms with dumbbells up so that they are above your chest. Then return to the starting position. Throughout the exercise, the arms should be strictly at right angles to the torso. This needs to be monitored. You need to lift dumbbells 8 times - if you lift less, you need to increase the weight of the projectile, more than 8 - reduce it, that is, pick up the weight in such a way as to lift them 7-8 times with noticeable difficulty. Performed in 3 sets of 8 presses.
The incline dumbbell press is designed to work the upper body. chest. The bench is set at an angle of 35 to 45 degrees. Squeeze the dumbbells straight up, relax your elbows and immediately lower down to the starting position. Continue your work without interruption. Performed in 3 sets of 8 presses.
Breeding dumbbells on an incline bench. Take a stable position on an incline bench from 35 to 45 degrees. Take a pair of light dumbbells, then slowly lower your arms with dumbbells in different directions. During the exercise, you need to slightly bend your elbows. You need to do it slowly. The weight must be kept under control, as each repetition stretches the muscles. Performed in 3 sets of 8 dilutions.
Breeding dumbbells sitting. Sit on a chair, hands with dumbbells are in front of the chest, bent elbows are pressed to the sides. Without lifting your elbows from your sides, spread your arms to the sides as much as possible (muscles should stretch). Do 8 times. After that, move your elbows away from your body and continue with the exercise. The elbows should be bent at a right angle. Do 2 sets of 12 reps.

Additional exercises with dumbbells

"Pullover". This exercise, popular among fitness fans, is done as follows. Lie down across the bench, on which only the neck and shoulders should remain. The dumbbell stands behind you on the floor, its neck should be perpendicular to the floor. Grab the dumbbell with both hands on the top plate. Bend your arms slightly at the elbows. Raise the dumbbell so that it is above your head. Lower the dumbbell until it almost touches the floor. The weight should be light. Do 3-4 sets of 15 reps.
Swing your arms: feet shoulder-width apart, keep your head straight, arms with dumbbells are along the body. Perform alternating swings with your arms up and down. Alternately change hands in places - lower the upper one, and raise the lower one. Try not to bend your elbows. The exercise must be done with strength. Repeat 12-15 times. The weight of the weighting agents should not exceed 5 kg.
Stand straight. Hands parallel to the floor. Elbows are bent and spread apart. Without unbending the elbows, we put our hands behind the head, tensing the pectoral muscle as much as possible. You should feel tension in your muscles. Repeat 12-15 times.
Stand straight. Place your feet shoulder-width apart. Take one dumbbell weighing 6 kg with both hands and pull it out in front of you. Прижимайте руки с гантелью к chest. Elbows should be bent and spread apart. Do 3 sets of 10 times.
You can easily do this exercise if you have ever seen people skiing in your life. The principle is about the same: we keep our back straight, in the hands of a dumbbell, with both hands we repeat the movement, as if we were pushing off with two sticks at the same time. But you need to do it as slowly as possible. From the hip, gently raise your outstretched arms up to chest level, stay in this position for a few seconds, then slowly lower down. Do 3 sets of 6 times.

Helpful Tips for Breast Beauty

Wear a bra. This piece of women's wardrobe is designed to support the chest and help it keep its shape. The bra protects the skin of the breast from stretch marks, and it itself from accidental mechanical damage.
After daily evening water procedures, rinse your chest with cool water. This allows you to maintain the firmness and elasticity of the skin.
You can also wipe the skin of the chest, neck and face with a frozen decoction of medicinal herbs, once a week it is necessary to use nourishing creams and masks.
Massage of the skin with a bristle brush has a beneficial effect, improving the condition of the skin, making it more elastic and supple.
Another, at first glance, a trifle that many young ladies forget about. This is posture. Yes, it is a royally flat back. Firstly, you yourself will look much more attractive and taller. And, secondly, with a straight back, the chest sags less, looks higher and toned.
For those who do not like to do physical exercises, but on the contrary - want to relax, there is a compromise option - swimming. It has been proven that arm movements during swimming strengthen the pectoral muscles.
On the beach it is better to be in a bathing suit. Topless sunbathing is quite harmful, especially for women over 30, as ultraviolet rays can provoke cancer. In addition, direct sunlight leads to rapid aging of the skin.
Avoid sudden weight changes. For the breast, this is fraught with consequences due to the fact that its fat cells are one of