Set of exercises for the woman's breast

One of the most demanded and safe ways to correct a breast are exercises for development of pectoral muscles. And not only owners of the small size, persons interested to increase a breast are interested in this way, but also that who with a volume are all right, but the shape of mammary glands does not suit them. In article we will consider as well as by means of what exercises it is possible to pump up pectoral muscles and to tighten a breast, having improved its appearance.

Anatomy of a female breast

The female breast in the nature has the only function which is completely satisfied by its building, is a feeding of posterity.

The mammary gland represents symmetric pair body which first of all consists of fatty tissue, also in it a part and connecting fabric is big. But here muscles do not belong to a female breast, as to body. Pectoral muscles are a part of a thorax, however they have no relation to the structure of mammary glands.

Important! Pumping over pectoral muscles, it is impossible to increase mammary glands, even the size of cups of a brassiere will not change. But your appearance as the trained muscles will raise a breast above will change and will create an additional relief.

The female breast represents two hemispheres, soft and friable which tops crown nipples. Inside besides fatty tissue ferruterous segments which quantity varies contain and there can be about 20. Segments are similar to grapes.

The special similarity with clusters to them is given by alveoluses — tiny spheres of which there are ferruterous shares. In alveoluses there is a development of milk during breastfeeding.

Each ferruterous share has a dairy channel. In a complex the bunch of dairy channels which come to an end with an exit in a nipple departs from all shares. All these parts of a mammary gland connect among themselves mainly thanks to fatty tissue. It gives to a breast softness that protects alveoluses and channels from damages.

Learn about a set of exercises with dumbbells for a breast.

However the amount of fatty tissue at each woman a miscellaneous — it depends on genetic predisposition and percent of fat in an organism. That is at weight loss of an organism also the breast will grow thin, and at a set of weight at the expense of fat also the bust will increase. Thus, bust measurement depends on amount of fatty tissue. And here its form is connected with ferruterous fabric: she is responsible for elasticity, rotundity, the form — spherical, pear-shaped, triangular, etc. depends on arrangement of ferruterous shares. The epithelium promotes keeping fit. Just loss of elasticity of epithelial fabric and its stretching promote sagging of a breast with age.

Considering anatomic features of a female breast, we see that the training of pectoral muscles directly is not connected in any way neither with a form, nor with a bust size.

Read also about advantage and harm of power trainings for women.

You should not worry that exercises will lead to the fact that you will be pumped over and you will lose femininity. Anatomy of a female body such is that muscles of an upper body are not so developed as at men, and cannot even in the principle reach the same volumes as testosterone — it in a female body is necessary for active muscle growth hormone very little.

What influences a type of a bust

There are several general factors which affect appearance of a female breast:

1. Genetic predisposition. It is the first and major factor. The genetics defines what will be a form and the size of a bust, and even how it will change with age. For example, if to look at the women consisting in a family relation it is possible to see similarity in development of their mammary glands and with some probability to assume how the breast at the girl will develop. And not always the predisposition is transferred from mother. It is possible to inherit the size and a form from the grandmother or even the great-grandmother both on maternal, and on the fatherly line. And it is possible to change what is created by the nature only in the artificial way — by means of plastic surgery.
2. Age of the woman. The size and a shape of a breast depend on in what age it is. So, the peak of development of mammary glands is the share of age of 16-17 years, after that growth slows down, however the breast continues to grow up to 20 years. Approximately to 30-year age the bust keeps elasticity and volume, and here after this boundary the gradual sagging as metabolism slows down begins, and skin loses elasticity and stretches. Process of sagging after middle-aged achievement is most active, during this period the production of collagen because of what epidermis becomes subject to stretching is considerably reduced.
3. Bust size. The volume and weight of mammary glands affect its form. The more a breast, the it is heavier, and the more load of epidermis and ligaments. Therefore owners of a magnificent bust face a problem of sagging much earlier. In youth their breast looks magnificently, but by 30 years loses the appearance. Therefore longer to keep elasticity, it is necessary to look after from 25 years the mammary glands — to wear correctly picked up linen with good support, to do special exercises, to provide skin of this area with nutrients. And here are most successful in issues of sagging of the owner of a small breast. Its insignificant weight and an accurate form practically on also sheaves put pressure on a term that allows to keep much longer a bust elastic and attractive without additional efforts.
4. Hormonal background. During a monthly cycle in an organism of the woman any given hormones prevail. During an ovulation in the middle of a cycle when there is a falling of level of hormone of estrogen, and progesterone begins to grow and prepare an organism for possible pregnancy, increases in a size and a breast — ferruterous shares and channels bulk up. At some women at this time the bust increases considerably, others can not observe such phenomenon, however it is quite widespread.
5. Pregnancy and lactation. Because of the same hormonal background at pregnant women mammary glands as they prepare for future bringing up of the child increase. Some women even need to replace a bra with the size more. And here during a lactation the bust can grow by the whole two sizes. However when breastfeeding the size and a form change throughout the day as depend on feeding. So, gland in which there is a lot of milk will be large and juicy, and here after feeding it can decrease half in a size and get out of an elastic shape.
6. Fat percent in an organism. The breast mainly consists of fat therefore at weight loss it decreases and vice versa. Usually full girls have a breast size more, and slender young ladies can seldom brag of a magnificent bust. Though there are exceptions, but it is already caused by genetics.
7. Addiction to smoking. Chemical compounds in cigarette smoke affect elasticity terms — they destroy elastin. Therefore at women with addictions the breast begins to sag earlier.
8. Plastic surgery. It is a cardinal way to change what is given by the nature, allowing to create a breast of the dream, having changed both the size, and a form. However, as well as any operation, is rough intervention in an organism and therefore it is fraught with dangerous complications.

As we see, the form and the size of a breast are influenced by a set of factors, many of which cannot be changed. But that it is really possible to make to improve a state and appearance of the bust, is to tighten it by means of special physical exercises.

The best exercises on pectoral muscles

There is a set of exercises which effectively influence pectoral muscles. They are entered by girls into the program of the trainings for a raising of a breast, giving of small volume and insignificant correction of a form.

Important! The round-shouldered back and the sunk-down thorax visually make an impression as if the breast is less than the real size. To the contrary, the beautiful bearing, a convex thorax and the increased pectoral muscles visually lift a bust, making an impression that it is more, than is actually.

We will consider the main exercises for a female breast which are most effective. Some of them are available to performance in the hall and demand special stock and an insurance, others can easily be carried out at home.

Push-ups from knees

Exercise is considered preparatory and well is suitable for beginners to be engaged girls. It is the facilitated version of classical push-ups from a floor. From knees it is necessary to begin to be wrung out if you have a weak physical training and if you never developed earlier a muscle of hands and a breast. If similar loadings are absolutely new to you, then begin with strengthening of hands — be engaged with small dumbbells, do distributing, work tricepses and bicepses, be wrung out from a wall. And only then start push-ups from knees and when you master this exercise, then you pass to classical option.

We recommend to you to learn what push-ups swing pectoral muscles.

Technology of performance:

1. Kneel, you hold legs reduced together.
2. Be reluctant straight arms before yourself under shoulders and is slightly wider than them.
3. On an exhalation bend elbows and lower a thorax to a floor. Elbows have to be bent at right angle.
4. You hold a back equal, do not allow a deflection in a waist.
5. Rise up, leveling hands, exhale.

Video: technology of performance of push-up from knees

Classical push-ups

Push-ups from a floor give big load of pectoral muscles and help to work well them, to increase endurance, to give a relief and as much as possible to involve not only a breast, but also other groups of muscles.

Important! Never start push-ups without preliminary warm-up. Muscles have to be well warmed. It will allow to avoid injuries, ruptures of muscle fibers and stretchings.

So, at classical push-ups are studied:

• breast muscles — mainly big chest;
• bicepses and tricepses;
• deltoida;
• press;
• back;
• quadriceps;
• buttock.

The main work is performed, of course, by muscles of an upper body — a breast and hands. The back, a press, buttocks and hips perform the stabilizing function.

Technology of performance:

1. Lay down on a floor on a stomach, resting palms against a floor on one line with shoulders.
2. Rest socks of legs and palms against a floor. Rise up, completely straightening hands.
3. You hold hands straight lines, legs and a back — equal. The body has to represent the continuous flat line which is at a small angle in relation to the line of a floor.
4. Exhaling, lower a body down, keeping its equal. At the same time elbows are bent at an angle 90 degrees.
5. Fall as low as possible. It is ideal if the breast slightly touches a floor or will almost come very close to it. At the same time do not put aside a buttock, do not stoop, do not drop a basin or a breast on a floor.
6. After fell down, begin rise up and exhale. Straighten hands.
7. You hold the head on the line with a vertebra, the look is sent to a floor.

Video: technology of performance of classical push-ups

Press of a bar lying

When performing a press of a bar lying on a bench such muscles are involved:

• chest;
• tricepses;
• deltoida;
• gear.

Big pectoral muscles consist of several segments — top, average and lower. What segment will be mainly pumped over, depends on a bench tilt angle for a press. So, the median segment and an external part of chest works at a horizontal bench. At an inclination there is the top segment up. At an inclination headfirst – the lower segment and a diaphragm.

Important! Any exercises can be used as for burning of calories and a portrayal of a muscular relief, and for extension of muscles, increase in their volume. Exercises without weight and with a large number of repetitions are suitable for the first case. And here exercises with a big weight and the small number of repetitions promote growth of muscle fibers.

Girls are recommended to take not such big weight as to men. It is necessary to begin a training with a warming up. Lift for a start an empty signature stamp to acquire the correct equipment. Then dress pancakes on a signature stamp, bringing to operating weight. Whereas push-ups are necessary for increase in endurance, small increase in volume and a relief, the bar press is already the exercise increasing the volume of pectoral muscles.

Technology of performance:

1. Lay down on a bench for a press, surely resting heels. The head, a back and shoulders have to lie closely on a surface. In a waist the natural deflection is formed. Basin and hips completely lie on a bench and do not come off it.
2. Take a signature stamp so that hands were a little wider than shoulders.
3. Raise a bar and remove it from racks. Use the help of the insurer. At a bar press the insurance is obligatory in view of high injury of exercise as the shell can drop out of a hand and fall on clavicles.
4. On a breath lower a bar to a breast most low so that the signature stamp concerned its median or top segment. Carry out the movement slowly and surely. Elbows at the same time are bent to a right angle. Below detain a shell for a second and only then begin the movement up.
5. Lift a bar, straightening hands. Exhale. The raising is carried out a little quicker than lowering up.
6. Do not allow breakthroughs and pushes.

Video: technology of performance of a press of a bar lying

Press of dumbbells lying on an inclined bench

At a press of dumbbells on a bench with a positive inclination the following muscles are studied:

• big and small chest;
• gear;
• deltoida;
• bicepses;
• trapeze.

Whether you know? Practically at all women the mammary glands are asymmetric. And usually left, being from heart, there is more right.

Technology of performance:

1. Reach position on a bench as at a bar press — completely touching a surface, shovels are cramped, the basin surely lies on a seat, the waist is slightly bent in a natural deflection.
2. You hold dumbbells in hand. In a starting position the elbows are bent and divorced in the parties from a body, lowered a little lower than the level of a breast, and forearms form one line with shoulders, brushes with dumbbells at the same time are closely over a breast.
3. Deeply inhale, and then, exhaling, lift dumbbells over yourself, leveling hands.
4. In the top point record hands for a second then lower them down, inhaling.

Video: technology of performance of a press of dumbbells lying on an inclined bench

Distributing of dumbbells lying on a horizontal bench

This exercise best of all approaches if your purpose is to tighten flabby hands and to remove fat deposits near axillary hollows. Muscles are involved:

• big chest;
• pektoralny;
• deltoid;
• tricepses and bicepses.

We advise you to learn about a set of exercises with dumbbells for girls.

Technology of performance:

1. Lay down on a bench, having densely pressed a trunk in the bases and resting heels against a floor.
2. Lift over yourself dumbbells on straight arms. Palms look at each other.
3. Slightly bend elbow joints that hands were a little semicircular. Record this situation do not bend any more and do not level elbow joints.
4. Inhale and part hands with dumbbells in the parties from the case so that the line of hands became parallel to a floor. Your elbows at the same time have to be sent to a floor.
5. Experience as pectoral muscles last. Part hands even more widely, however do not allow painful feelings.
6. Cramp hands together before yourself so that dumbbells slightly concerned each other, exhale.

Video: technology of performance of distributing of dumbbells lying on a horizontal bench

Push-ups on bars

Exercise is general and involves many muscles:

• small chest;
• gear;
• trapeze;
• diamond-shaped;
• muscles of a back and stomach;
• tricepses.

Whether you know? Excessively developed pectoral muscles draw and cramp shoulders that becomes the stoop reason. But it practically does not threaten girls as their muscles of a breast do not develop up to those volumes that at men.

Technology of performance:

1. Approach bars and undertake them brushes.
2. Having slightly jumped up, rise up, straightening hands in elbows.
3. Having left up, reach such position that the case was under a small inclination forward.
4. Legs bend in knees back at an angle 90 degrees.
5. Bend hands in elbows, falling down. Shoulders at the same time have to become almost parallel to a floor.
6. Rise up, straightening hands.

Video: technology of performance of push-ups on bars

Pullover

This exercise is not completely independent, and performs support function more likely. It promotes stretching of pectoral muscles and also leads to increase in volume of a thorax.

Such muscles work:

• big chest;
• tricepses;
• the widest back;
• diaphragm;
• gear;
• intercostal.

Learn about the best exercises for women in gym.

Technology of performance:

1. Take a dumbbell and lay down across a bench that the top part of the building completely densely lay on a surface. Legs are bent at right angle with the emphasis on heels. A body direct and parallel to a floor.
2. Raise hands with a dumbbell over yourself and absolutely slightly bend them in an elbow joint.
3. Inhale and take away hands back — for the head. Concentrate on how big pectoral muscles last.
4. On a breath return hands to a starting position over yourself.

Video: technology of performance of exercise pullover

Data of hands on the butterfly exercise machine

When performing this exercise only breast muscles are involved.

Read in more detail about the data and cultivation of hands in the butterfly exercise machine.

Technology of performance:

1. Sit down on an exercise machine bench so that the back densely adjoined to a back. Rest heels against a floor.
2. Undertake brushes exercise machine handles. Adjust it so that your shoulders formed the line parallel to a floor.
3. Exhale and cramp hands together before yourself. Be late for a second.
4. Inhaling, part hands widely in the parties.
5. You watch the working pectoral muscles, feel their tension and stretching.

Video: technology of performance of exercise data of hands on the butterfly exercise machine

Data of hands in the crossover

The exercise isolating. Big chest is suitable for work on pectoralis muscles and the lower segment.

Examine exercises on the crossover for a breast, a back, shoulders, hands, legs and buttocks.

Technology of performance:

1. Undertake handles of the exercise machine and get up in the middle, having reached a starting position. To stand steadily, slightly incline the case forward and you will expose before yourself one leg which is a little bent in a knee.
2. Now it is necessary to part hands in the parties to stretch pectoral muscles. Elbow joints have to be slightly bent, and shoulders are almost parallel to a floor.
3. Record situation and strain case muscles.
4. Exhale and cramp hands on a wide arch below before yourself. Stiffen in this situation for a second, strengthening breast muscles tension.
5. On a breath part hands back in the parties.

Video: technology of performance of exercise data of hands in the crossover

Number of approaches and repetitions

First of all you have to be defined what your purpose is to lift a tone of muscles of a breast, to trace their relief or to increase in volume. The plan of trainings, the used exercises and also the number of approaches and repetitions will depend on it.

Important! For distributing of dumbbells, data of hands and a pullover of the house the special bench is not obligatory at all. The chairs made together can replace it.

To pump up pectoral muscles, it is not obligatory for girl to visit gym. Not each woman dreams of the developed breast muscles as it does a figure of less womanly. Therefore it is possible to be engaged in house conditions, including in a training of push-up and exercise with dumbbells. The number of approaches and repetitions will depend first on your physical training. Do so much how many the body without loss of the technology of performance allows.

If the main objective — loss of calories, then a training has to be high-intensity. Therefore each of exercises has to be included in a training and be carried out with the weight without burdening. That the result was obvious, do each exercise in 3 approaches. Each approach contains till 15-20 repetitions.

Whether you know? The volume of pectoral muscles is lost by one of the first at a break in trainings. And all because in ordinary life we almost do not carry out movements which would be similar to push-ups or a press of a bar.

If your purpose — increase in muscular volume, use burdening. Do up to 5 approaches, but each of them has to contain the smaller number of repetitions — from 6 to 8.

Rules of performance of exercises for a female breast

All exercises applied to development of pectoral muscles in women have to be carried out taking into account the basic rules:

1. Be not engaged right after food or if are hungry. After a meal there have to pass not less than 2 hours.
2. Carrying out any exercise, concentrate the attention on that group of muscles which is involved in it. In this case you will control movements, in addition to strain the necessary muscles and therefore to make less mistakes, and exercises will become more effective.
3. Always you watch a back — it should not cave in excessively and should not stoop.
4. You breathe correctly — lowering needs to be done on a breath down, and rise in weight — on an exhalation.
5. You watch technology of performance. Repetitions it is necessary to make so much how many you can — without loss of correctness of performance.
6. If your purpose is to increase muscles, then do not do many trainings in a week. Muscles grow after loading during rest. Completely to be restored, muscle fibers need about 3 days. Therefore in a week there will be quite enough 2–3 trainings.
7. Being wrung out, consider width of arrangement of hands — what muscles are involved depends on it. So, at broad statement work chest, and at narrower — tricepses.
8. You watch food. The deficiency of calories is necessary only for a zhiroszhiganiye, but is not suitable for pumping of muscles. That muscles were effectively recovered, they need nutrients, in particular proteins are necessary. Therefore during the pumping and accumulation of muscle bulk pass to healthy, but good nutrition, protein-rich.

As we see, exercises for a female breast will not be able to increase mammary glands, but can lift them, improve a form, increase the thorax volume because of what the breast will become higher. Improvement of blood circulation because of intensively working muscles will increase inflow of blood to a breast, will improve local metabolism.

Read also about the best sports vitamins for women.

Cells of epidermis from it will be quicker updated and therefore mammary glands will be prone less to sagging, besides the appearance of a bust considerably will improve.