Female breast enhancement training method 1. Use the change of weight to stimulate the chest.
Otherwise, when you have been maintaining a light weight and high frequency exercise method, you will not change much, and your physical adaptability is unimaginable. If you try a little higher weight, it will increase your muscle strength and health.
2. You need to keep 8- 10 repetitions, in flat bench press and upward inclined barbell bench press. When flying with dumbbells, you should repeat each group for 10- 12 times.
3. The perfect number of groups to gain strength is 2-3. Too much or too little will not achieve the result you want.
4. For compound movements such as flat bench press, the rest between groups is 1 min, and every exercise should start with compound movements as far as possible. The rest between groups of birds should be controlled within 45 seconds, while the rest time of push-ups is 30 seconds.
The method of breast enhancement exercise can be arranged to exercise the chest 2-3 times a week, with a minimum interval of rest 1 day.
1. Sitting bench press
It is suitable for primary bodybuilders to initially exercise chest strength, which is safe and reliable.
2. Smith bench press
It is suitable for beginners to master barbell bench press skills, and the upper, middle and lower parts of the chest are mainly exercised by ascending, flat and descending.
3. Barbell bench press
Classic exercise of pectoralis major, three postures, upward, flat and downward, mainly exercise the upper, middle and lower parts of the chest respectively.
4. Dumbbell bench press
The most classic exercise action of pectoralis major, the three postures of upward, flat and downward incline mainly exercise the upper, middle and lower parts of the chest respectively.
5. supine birds
Mainly exercise the lateral edge and middle of the chest.
6. Thoracic groove butterfly machine clips chest
Also known as butterfly flying bird, it is a kind of flying bird, which mainly exercises the middle seam of the chest.
7. The chest of the puller is clamped
The flying bird of the stretcher is also a kind of flying bird, which mainly exercises the outer side of the chest and the chest groove.
8. Flexion and extension of pectoral muscle arm
Mainly exercise the lower part of the chest, a kind of flexion and extension of parallel bars, wide grip.
9. Sit on your back and bend your arms and pull up
Mainly exercise the upper part of the chest.
10. Push-ups
Exercise the upper, middle and lower parts of the chest in different postures.
1 1.
The upper part of pectoralis major.
Simple breast enhancement 1. Wall climbing exercise
Stretch your hands up, as far as possible, as long as you feel the stress on your chest. The key points should be done frequently, and the best time is about 20 minutes each time.
Step 2 focus on chest movements
Straighten your back, hold your head up and chest out, spread your elbows, inhale and exhale, and at the same time straighten your arms forward as if you want to press your palms hard, and press your chest hard and slowly for about 10 times.
3. Raise your chest.
Bend your hands inward, overlap your lower arms on your chest and form a mouth shape. Driven by your upper arms, slowly lift them up to the front of your forehead, then lower them back to their original preparation positions, and go back and forth with each other 10-20 times.
This is a gymnastics exercise to strengthen the function of pectoralis major, and it also helps to improve the chest shape! You can also exercise with canned fruit juice instead of beer bottles.
4. Improved version of the simplest version of push-ups
The simplest exercise for breast enhancement is push-ups with knees on the ground. Compared with ordinary push-ups, this kind of push-ups suitable for ordinary women is not supported on the ground with both feet, but on the knees. The degree of energy consumption is much lower than that of ordinary push-ups, and basically any woman can do it.
The best time for the best breast enhancement period: adolescence
From the age of 9 ~10, the breast will proliferate due to the maturity of ovary and the change of estrogen, and the breast shape will gradually take shape. Although the size of the chest has a great relationship with heredity, this stage is a key stage, and laying a good foundation can also lead to extraordinary play.
Timing 2: Two weeks after the physiological period
In the week of physiological period, the secretion of estrogen and lutein is the lowest point, and after physiological period, the secretion of estrogen will rise until it reaches its peak on the fifth, sixth and seventh day, so it is the best breast enhancement period. At this time, the estrogen that affects breast fullness and stiffness is secreted 24 hours, which is a good opportunity to stimulate breast fat accumulation, thickening and shaping.
Massage breast augmentation massage technique: promote blood circulation, tighten and shape.
1. Push and knead your hands alternately from outside to inside through the lower edge of your breast, slowly and forcefully.
2. The right hand passes through the outer side of the left breast and rises up to the neck along the lower edge of the breast, slowly and forcefully. The left hand method is the same.
3. Hands alternately push and hold the lower side of the chest from bottom to top; Do the same thing on the other side.
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Massage technique: make the chest plump and elastic.
1. Use your left hand to follow the chest curve from the lower side of the right breast to the upper right side, slide to the left breast in a figure of eight, and then change your right hand to repeat this action for the left breast.
2. Pat the lower half of the right breast with both hands from bottom to top at the same time, and then repeat this action on the left side, with each pat 15.