Exercises to increase the buttocks. Exercises to increase bust

Every woman strives for excellence, dreams of being beautiful, sexy and eternally young. In order to look attractive at any age, you need to work on yourself daily. And if a woman is dissatisfied with her appearance, you should not write off everything to nature, which did not endow either beauty or graceful figure. Everyday work and caring for yourself - this is the guarantee of beauty and success.

Recently, many women have resorted to plastic surgery to increase or correct their breasts. They boldly lie under the surgeon's knife, exposing themselves to trials and stress, and all for the sake of beauty. But the breast, pumped with silicone, looks at times not aesthetically pleasing. In addition, no one will give a guarantee that the operation will be successful, because after an artificial intrusion into the female body, one can expect serious consequences.

Do not look for easy ways and agree to an operation. There are exercises to increase the bust, which will not bring harm, help a woman to get mouth-watering forms, and most importantly - they can be done at home. Of course, the chance to enlarge the breast by 3-4 sizes is not very high, but by working with the muscles of the chest, you can give the bust a seductive shape. The main rule for studying at home is regularity. And do not expect quick results. It will take more than a week before positive changes are visible.

The female breast is not a muscular organ. It consists of dairy and fatty tissues, which can not be pumped up. Therefore, to give the breast the necessary forms, all work should be directed to the muscular tissues of the chest. Exercises for bust not only have a positive effect on breast tone, but also contribute to its increase.

How to start

To see the result from the exercises and regulate the process, you should measure the volume of the chest before starting the exercises. Such measurements should be done once a month. They will help to understand whether there is a positive effect of the exercises, whether it is necessary to make some adjustments.

Now you need to decide on the sports equipment that will be needed for the exercises. Depending on the weight and physical fitness, each woman chooses a dumbbell of the necessary mass. Start better with 4 kilograms, gradually increasing the load to 6-8.
It is necessary to purchase a rubber shock absorber, having picked up the necessary resistance beforehand.

To understand whether the load is correctly selected, 3-4 exercises should be done. If after them you feel tired, and repeating the exercises will be given with difficulty, then the load is chosen correctly. Soon the muscles adapt, and if the exercises are done with ease and without much stress, you should increase the weight of the dumbbells. With the correct performance of exercises and competently matched load, after 8 weeks the volume of the breast can increase to 6 centimeters.

How to do the exercises correctly

There are several rules that need to be followed when exercising at home:

• All exercises should be done exhaling;
• The elbows should be slightly bent. If dumbbells are in your hands, in no case should you sharpen your arm, as this can lead to injury;
• When performing exercises, the back should be flat, shoulders lowered, and the chest slightly pushed forward;
• To raise and lower the dumbbells is necessary only with a straight back, since in this case the muscles of the back take on the maximum load, unloading the spine;
• Before starting the workout, you need to warm up the muscles lightly. For this, stretch exercises are good. They increase the blood flow in the muscles and promote the washing away of lactic acid, which causes muscle pain the next day after the session;
• You can perform any arbitrary movement: running, dancing, jumping rope. This will increase the flow of blood to the joints and muscles. It does not take a lot of time to warm up, it takes 3-5 minutes.

Exercises to increase bust

Working with dumbbells

• Pushups. When performing this exercise, all the muscles of the chest are fully engaged. Lie on your stomach. Wide place arms. They should be at the chest level. Elbows should be slightly bent. On inhalation slowly and slowly hanging down, and on exhalation to go up. Make 2 sets of 8-10 repetitions. After each approach, rest about 5-7 seconds;
• Lie on your back. In the hands take dumbbells. Raise your hands to the sides, and then cross. So do 5 times for 2 approaches. Rest 10 seconds;
• In the prone position, put arms outstretched with dumbbells behind the head. Slowly raise your arms over your head and lower it in the abdomen. Then again take the initial exercise. So do 7 times for 2 calls;
• Lie on your back, take dumbbells in your hands. Slowly raise your arms up over your head, straightening your elbows, and also slowly lower them, bending your elbows. Exercise done 10 times;
• Sit on your knees. With outstretched hands, slowly bend forward, pulling the chest to the hips. Do this exercise 7-10 times;
• Do not change the position of waving his hands with dumbbells in front of him, alternating hands;
• In the same position (sitting), keep your hands in front of your chest, bending your elbows. Slowly dissolve them and return to their original position. Do this exercise 7-10 times;
• The next exercise is performed sitting or standing, without weighting. Before the breast fold your hands to the palm of your hand and forcefully press against each other, execute 15-20 times. This load works on the muscles, which will pull up the chest up, relieving it from sagging.

Work with a shock absorber

• Support the shock absorber on the floor with feet and pull it up with both hands, as high as possible. Legs should be placed shoulder width apart. Do this exercise 5-7 times with 2 approaches. After each approach, relax for about 10 seconds;
• In the prone position, put the shock absorber under your back and take each hand by its end. Raising your arms over your head, slowly stretch it. It is enough to do 5 such exercises for 2 calls;
• Exercise can be heavier, holding not only the ends of the shock absorber, but also dumbbells. However, such an exercise should be started only after several weeks of training;
• After completing the cycle of exercises to increase the bust, you need to lie on your back and relax. Breathe slowly and deeply until your breathing is fully restored.

Large hips, like elastic and rounded buttocks, become the undoubted advantages of every woman, who with such forms is a tasty morsel for many men. But how to be a fair sex, who by nature have very modest sizes and hips? Reconcile and develop their other qualities? By no means, hips can be increased at home, and at the same time completely free. All that is required for the growth of the hips is patience and a certain amount of free time that you are willing to spend on regular training. So, what can be used enlarging exercises at home to achieve a large increase in hips in width in a short time?

Be prepared for the fact that one desire and training at home will not be enough to achieve a noticeable result.

You will need to observe the following rules:

• Do all the exercises with the right technique - you can learn more about the implementation of certain movements on the Internet by watching the video tutorials.
• The exercises chosen by you that increase hated narrow hips should be performed regularly - only a systemic approach can bring the expected result. Be patient!
• Together with training, you need to re-evaluate your diet - since the emphasis is on increasing the muscles of the thighs, you should add more animal proteins and complex carbohydrates to the diet, cutting the amount of fast carbohydrates and various fats.

Now that you know how to maximize the effect of performing exercises for hip growth, you can begin to analyze the training itself, which you should keep.

3 main exercises

The exercises listed below are basic and necessary - provided they are properly performed, they will have a killer effect on the muscles of the thighs, causing them to grow in size. Carefully refer to the technique of performing movements so as not to get injured:

All these exercises must be performed in several approaches, starting with the implementation of three approaches for 8-10 repetitions. The weight of burdens should be selected in such a way that the last (9-10) repetitions are given with great difficulty - the so-called "working weight". It is recommended to take the training program three times a week, arranging one day off between the next days of training the muscles of the thigh.

If you have any pain that does not go away even after a few training days, it is recommended to reduce the load or at least for a while to abandon the exercises on the hips, so as not to bring health irreparable damage.

It is important to be careful in this matter!

Alternative hip exercises

You can use many different exercises in order to increase your hips. If for any reason you are not allowed to work with large weights, you can use other methods that can affect the growth of the hip muscles:

• Running with a high knee lift
     Very simple and accessible to each exercise, in the process of performing which the muscles of the thighs receive the high load necessary for effective growth. It is enough to run for 5-10 minutes every such run, so that in a few weeks to notice the first results. The main thing is not to leave.
• Makhi feet
  Practically similar to running on the effect on the muscles exercise, which is performed standing at the wall. You need to firmly rest, then take your right foot back, hold it in this position for 5-7 seconds. Then the leg should be pulled forward, hold it again. The second leg is trained in a similar way. It is enough to carry out 20 wards each foot every day - it's not so difficult.

What's in the article:

Mistress nature sometimes is very unfair to some women, depriving them of decent forms of breasts and buttocks. But man is the only living being that can change anything in himself. The main thing is will power and desire!

And if you're one of those who do not like the size of your back of the body, do not despair! Koshechka.ru knows how to help you, and offers it to your attention. effective and simple exercises to increase the buttocks.

What will help to increase the buttocks?

It is important to remember that there are exercises that are designed to reduce the volume of buttocks. They should not be confused with the ones presented below.

1. Weight. The main rule for increasing the buttocks is the weight load, in simple words this bar. It should be used for squats. Because the same squat without a bar will not pump up the ass, but rather reduce it. The load acts on the gluteus maximus muscle and, when the squats are properly performed, increases its volume.

2. Speed. Another important difference in exercises for increasing and decreasing the buttocks is the speed of execution.

If you want to build muscle, exercise needs to be done slowly. For 1 - 2 minutes. rest between approaches and perform 4-6 sets at a time. If the opposite is reduced or only strengthened, then do exercises quickly and rest less than a maximum of 30-60 seconds.

Begin exercises to increase the buttocks

Stretching

Before you start any exercises to increase and elasticity of the buttocks, you need to do stretching. It will warm the muscles well and prepare them for exercise.

To do this, sit on the floor, bend the left leg in the knee and take it back. The inner thigh should be on the floor. And the right leg needs to be bent at the knee and put on the floor by the outer side of the thigh. Stop the right leg to the left hip to its front side. After taking the starting position, start slowly tilt through the right foot forward. So you will stretch the right muscle of the buttocks. Changing your legs and also leaning forward, you will stretch the left muscle.

Exercise should be repeated as long as you have enough strength, while trying to lean forward, lower and lower.

Squats

As we have already said, squatting is the most effective exercise to increase the buttocks. It works well on the gluteal muscles, giving them a beautiful shape. But if you want to pump and increase the ass, the squats themselves are not enough. They need to be complicated by using a barbell for this exercise.

So, the starting position put your feet on the width of your shoulders, the barbell should rest on your shoulders, holding it with your hands on both sides. Crouch should be as low as possible, so that the heels touch the buttocks, but do not come off the floor. At first it may seem impossible, but diligence and diligence will very soon give results.

Over time, it is also worth to increase the weight of the bar, so that the muscles are not accustomed, and each time a new load.

Doing sit-ups is in several approaches ten to fifteen times each.

If you are going to study at home, and the bar is not there, you can replace it with dumbbells or some other weighting.

This exercise to increase the buttocks should be given the most attention, because all the others only complement it.

Walking on the wall

Lie on the floor and put your hands along the body. Bend at the knees 90 degrees and wallow them in the wall. And then start walking up and down a few steps. It is very important to lift up your buttocks while walking up, tearing them off the floor. Do the exercise for 10-15 reps. the site believes that such walking very well affects the growth of the buttocks and will allow.

"Penguin"

These exercises to increase the buttocks and thighs train and strengthen the inner side of the thigh. To carry it out, you'll need a chair and a medium-hard ball. So, sit on the edge of the chair and squeeze the ball between your legs. The essence of the exercise is to squeeze the ball and hold out for half a minute. Repeat compression is necessary in five or more approaches.

Makhi foot to the side and back

This is also an exercise to increase the buttocks and thighs. They will improve the contours of the buttocks and legs and cause the gluteal muscles and the inner side of the thigh to work. It can be done using a simulator or a conventional chair. Take hold of the handrail of the chair and standing on one foot perform the other foot of the mahi back. Try to keep your foot as high as you can. Repeating for every ten to fifteen times.

To strengthen the inner side of the thigh, do not swing backwards, but to the side.

As I said, this exercise can be performed on the simulator, using the weighting of the lower part of the simulator, which is attached to the leg, which must perform the mahi.

This set of exercises to increase the buttocks is developed on the basis of anatomical features of the structure of this musculature group and is aimed at increasing the mass of the buttocks, as well as increasing their mandatory "quality sign" - elasticity.

Let's start with attacks, which are considered by experts in the field of fitness and bodybuilding as the most effective exercises to increase the buttocks.

Exercise 1

So, we stand straight, hands on the waist. We make a wide step forward with the right foot and bend it in the knee, while the left leg (resting on the toe of the foot) remains flat. The back should be straight. Then, with the effort of just the right leg, raise and lower the body. Repeat the exercise 15 times per foot.

Exercise 2

Without changing the starting position (we stand straight, the arms at the waist), alternately as far as possible remove the straight back leg with an emphasis on the sock. In this case, the stomach is drawn in, the back is straight. Then he tears off the withdrawn leg from the floor and lingers in this position for 3-5 seconds. We return to the original position. We perform the exercise 15-20 times per foot.

Exercise 3

This and the next two exercises - mahi, they are included in the best exercises to increase the buttocks.

Makhi foot in the side is performed in a standing position against the wall, for which you need to lean on it with your hand. With your right foot you make the mahi aside - as high as possible. In this case, the foot of the lifted leg should be parallel to the floor. We perform the exercise 15-20 times with each foot.

Exercise 4

The starting position is on the knees, the body is even, hands are lowered. We take emphasis on the palm, while the right leg is bent at the knee, and the left one is pulled back and we make this leg upwards. Then we change our legs. Repeat the exercise 15 times each leg.

Exercise 5

The starting position is not changed (we stand on our knees, the body is even, our hands are lowered). We take an emphasis on the elbows and forearms, we stay behind on the right knee, and the knee of the left leg is torn off the floor and brings it closer to the chest. On inhalation, the left leg is pulled back and completely straightened, and then we return the original position. Then we change our legs. Repeat the exercise 10-15 times with each foot.

Exercise 6th

And now you need to lie on your back, both legs bend at the knees, press the heels of your feet to your buttocks, put your straight hands along the trunk with the ladies to the floor. On inhalation, raise the buttocks upwards, resting on the floor with your feet and palms, stay in this position for 3-5 seconds and on exhalation we return to the starting position. We perform the exercise 10-15 times.

Exercise 7th

Turns on the abdomen, legs are straight, both hands are placed on the buttocks. On the inhalation - tear off the floor and lift up both the legs and the upper part of the body simultaneously. In this position, we linger for 3-5 seconds and on exhalation we return to the starting position. Repeat the exercise 15 times.

Exercise 8

We do not change the initial position (we lie on the abdomen, our legs are straight), but we bend our arms in the elbows and place them along the sides of the chest. In this position, we make the mahi up from the floor with a straight leg (without bending at the knee joint) - first with the right foot, then with the left foot. Repeat the exercise 10 times with each foot.

Exercise 9th

The starting position is lying on its side with an emphasis on the elbow and forearm. We make flies a straight leg up, the second leg should remain on the floor. Repeat the exercise with each leg (lying on the right, and then on the left side) 20 times.

Exercise 10

We sit down on the floor, the back is straight, legs straight, hands on the waist or behind the head. Moves the right leg forward, lifting the buttock above the floor, then do the same with your left foot and buttock. "Passing" this way 1-1.5 meters, is returned "backing". In addition, this is an effective exercise to increase the buttocks, it also helps to get rid of constipation.

Exercise 11th

The starting position - we stand with a straight back, the legs are slightly less than the width of the shoulders, in the lowered arms we hold dumbbells of 1-1.5 kg. On inhaling, make a wide step forward with the right foot (without tilting the body), the left leg remains flat, with an emphasis on the toes. We stay in this position for 5 seconds and on exhalation we return to the starting position. Repeat the exercise with each foot 20 times. Perform attacks with dumbbells three times a week - every other day.

Exercise 12

The starting position - we stand straight, legs together, hands are lowered or at the waist. The back is straight, the stomach is retracted. And now it is necessary to squeeze and unclench within 1-2 minutes - that is, to maximally strain and relax - the muscles of the buttocks. This is simple, but one of the most effective exercises to increase the buttocks.

And yet, the most accessible form of physical activity is walking. It involves the most voluminous muscle of a man - a large gluteus muscle. In the process of walking it provides vertical support of the legs and flexes and unbends the hip joint. This muscle is especially active during running or fast walking. So move more on foot at a good pace or start your day with a jog, and then all the exercises to increase the buttocks will be even more effective.

A tight elastic female breast is an excellent means of attracting attention. Beautiful breasts mean the possibility of free choice of clothes and gives self-confidence. When the breast does not need increased support, a woman can wear T-shirts, tops, open dresses and feel in them seductively at home and at a gala reception.

Elastic chest - the result of exercise and care

In young girls, the breast does not need special care, because often it is left without attention. Only those who play sports under the guidance of an instructor regularly perform exercises for the chest.

• natural aging of the skin;
• a sharp increase in breast mass;
• stretching and loosening of muscles.

Particularly sharp deterioration of the breast condition of a woman is observed after the birth of children and lactation or after the termination of sports. Age changes do not happen so quickly, because they often pay attention not immediately.

Features of restoring the shape and elasticity of the breast

Girls who want to do active restoration of the shape and elasticity of the chest need to know that the breast is occupied most of the breast. The gland itself becomes heavier and grows in size as the body grows or when feeding the baby. As soon as the growth stopped and the feeding stopped, the iron restores its weight and size, which is not affected by diets, sports or cosmetic procedures.

In the chest above the mammary gland is located muscle tissue, which is easy to force to work even with minimal load. Under the breast is a large pectoral muscle. To it the ligaments which are responsible for a tone and elasticity of a breast are fastened. It is her at home to develop fairly difficult. Since the volume of muscle tissue is relatively small, it will take a lot of effort to achieve the result.

Exercises to increase the bust burn the stored fat much more slowly than build muscle tissue, because the chest is not just raised, but also increases by several centimeters in volume.

The most effective exercises for bust growth

The shape and size of the breast can be changed with the help of plastic surgery, however it is expensive and risky for health, without guaranteed results. To achieve what is desired is real even at home.

Exercises to increase the bust lift the chest, and even improve the skin condition. Girls also note the improvement of the skin not only in the chest area, but also throughout the body. To achieve the optimal result, one can not rely only on physical activity, it must be combined with the regime of the day and proper nutrition. Classes at home and in the gym differ in the type of movements, the use of simulators, the presence of an instructor.

At home, you will have to monitor the regularity and force of the loads yourself, control the effectiveness, carefully study your own feelings with different types of loads.

Most girls prefer to study at home, since the breast is part of the body is intimate, in front of the mirror you can carefully consider the movement of the chest with muscle tension, without fear of being the center of attention of the opposite sex. Classes at home can be done at any convenient time, which contributes to the regularity of loads.

1. Hands join before the chest, leaning against each other with the palms of their hands. With force squeeze your hands. The muscle tension should be kept for up to 10 seconds. Relax muscles, repeat again. You can start from one time, gradually increasing the number of approaches to 10.
2. Become in the doorway, with both hands grasp the opposite rack and as if push it away. Strain the muscle for 1 minute, then relax and repeat again. Then repeat the movements, bending forward. Alternate repulsion in the forward position and in the slope from 3 to 10 times.
3. Unfold your shoulders, hug your right thumb with your fist on the left. With sharp movements, push your finger into the fist. Repeat at least 10 times. Change your fist and finger, again, repeat sharp jerks.
4. Face the wall, lean on it with both hands. Keep the voltage up to 2 minutes. Begin with 3 approaches with an indispensable relaxation between the approaches.
5. One of the most difficult exercises for girls is push-up. To wring out should be in a horizontal position, resting with socks and open palms. At home, you can put your feet on the couch first. The number of push-ups gradually increase to 20, it is better to divide into approaches.

Exercises for breast augmentation with dumbbells

Exercises for the chest with dumbbells are better to enter the complex 2 weeks after the start of regular training. To start exercises with loads you need in the second part of the workout, when the muscles are already warmed up and there is less risk of injury. At home, do not include in the complex exercises with a plant of gravity behind the head, take too much weight, perform all the power exercises at once without preliminary preparation.

1. Become a skier, take dumbbells. Slightly bend your elbows and simulate running, lifting your hands one after the other and pulling them back. After 1-2 minutes, pull both hands forward at the chest level and hold in this position for a few seconds. Repeat 5-6 times and simulate running again. Complete 3 approaches.
2. Lie down on the floor, hands with dumbbells, place them in front of the chest, sharply push them up. Perform elevations from 4 to 10 times, gradually bringing up to 3 approaches 10 times.
3. Sit on a chair, press elbows to the sides, arms with dumbbells lifted. With a sharp jerk, raise your hands, leveling them at the height of your shoulders. During the exercise, the back should remain straight.

More complex exercises with weight at home are better not to perform, they are dangerous injuries and stretchings without professional supervision.

Finishing the workout

After strength training, perform a relaxing exercise - stretching. Bend your knees, sit on the floor. The feet are located on the sides, the knees look forward. Gently pull gently to the floor, gradually laying his hands. Maximally stretch, alternately forward with your fingers and downwards with your elbows. Repeat 5-6 times, until mild pain in the muscles, relax your hands and fix for a few minutes in this position.

Features of exercises for breasts

Working at home, it is difficult to immediately pick the right load, because the girls should carefully monitor their condition and well-being, both during and after classes. Muscles after training should be sick, this indicates correct exercises and the correct load.

During physical exertion, microscopic fibers of muscle tissue burst into the muscle, and miniature hemorrhages appear. The body actively heals damaged fiber, increasing additional fibers in case of repeated damage. The following fibers assume stress and, in turn, burst, also then increasing in an increased size.

Training Accessories

For home exercises it is better to use dumbbells weighing from 5 to 10 kg, rather than books or other weights. This allows you to concentrate completely on the activity itself, rather than on keeping the weight. The location of the muscles in the chest allows them to react little to the loads received. This leads to the fact that to obtain the result, the load on the chest should be serious enough. To prevent overexertion and get the maximum effect, exercises for the breast should be performed every other day. This will allow the muscles to grow evenly, creating a seductive relief.

To increase the volume of the breast at home, there are many different simulators, masseurs and ointments. Their effectiveness for each person is different, but they only facilitate the selection of the right position, diversify the set of movements, remind you of the need for training. Even the most luxurious simulator will be useless in the absence of a strong desire to change, persevering work on oneself, proper nutrition and regular classes.

Classes in the gym with the instructor eliminate the need to personally monitor the intensity of the load, but also require a lot of effort to achieve results.

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