Beautiful fit breasts of good shape - the dream of any girl. Age-related changes, lack of physical activity, poor nutrition, working conditions, childbearing - this is only a small part of what affects the appearance of the female breast. Many begin to lose heart that nothing will turn out and give up, but this is not worth it, because a beautiful fit figure is a great mood, motivation, self-confidence.
Let us return to the factors, some of them are an inevitable part of life, but you can try to “deceive” nature if you know some secrets of how to pump up your chest.
At the same time, massive and strong breasts are very much appreciated among male athletes in bodybuilding. Average men often do not want to rebuild a massive pile of muscles. But not a single man will refuse the attention-grabbing relief and good shape of the pectoral muscles.
To achieve your goal for any gender, you need to know all the components of the training process on the way to the ideal chest, how to pump up the chest (at home or in the gym - it does not matter). Indeed, the mistake of many lies in the wrong approach to training, as well as ignorance of the differences between the male and female body. We will also tell you in this article how to pump up your chest at home. The training tool may be the proposed complexes for beginners.
We turn to the features of the anatomical structure.
Pectoral muscle anatomy
You can learn in detail how to build chest muscles in the gym or how to build chest at home. In order to avoid fatal errors in the training process, it is necessary first of all to understand the anatomical structure of the chest.
This information is extremely important for those who want to know how to achieve the formation of a massive and embossed chest.
The pectoral muscles belong to large muscle groups, which means that they can and should even be given a powerful load. Most of the load is assumed by the pectoralis major muscles (BGM). Small chest muscles (MGM) to a greater extent play the role of stabilizers. The pectorals are connected to the muscles of the hands (deltoid, biceps, triceps), which means that they will be working with a load on the chest. Also involved are the upper back and upper rectus abdominis muscle. Therefore, many professionals recommend training your upper body on one single day.
Do not forget that BGM take the load in different ways. That is, the upper and lower parts of the pectoralis major muscles must be worked out with different exercises (or with one exercise, but with different angles of inclination). Many underestimate this fact and therefore receive unevenly developed muscles. Of course, the shape of the body largely depends on genetics, but with proper competent training, you can emphasize your strengths and hide weaknesses.
How to pump up a man’s chest from the point of view of anatomy becomes more clear. We will understand the female breast anatomy.
Features of the anatomy of the female breast
Female breasts begin to grow in adolescence. Its construction becomes radically different from the male. But we will not dive into all the subtleties, because the muscular structure, in general, is identical to the above. But the main difficulty in how to pump up the girl’s breasts is the presence of a large amount of adipose tissue in front of the pectoral muscles in women, which essentially creates the form. Why should a woman know how to pump up her breasts? Does it make sense to train female pectoral muscles? Is it possible to change the shape of the breast while doing the training? The answer is yes.
Muscles are the most powerful skeleton of our body. The same thing happens with nursing. A powerful frame allows you to support the female breast, and a rush of blood during exercise will help maintain tone. But we will destroy the myth: it is impossible to increase the breast with the help of exercises! It is possible to help her maintain her shape, slightly tighten visually, but not increase.
Of course, modern plastic surgery works wonders, but it’s worth a hundred times to think before you carry out any foreign intervention in your body. Meanwhile, proper nutrition and regular exercise will help to pump up the chest both at home and in the gym.
Proper nutrition
Another component in working on perfect breasts is proper nutrition. Its importance cannot be underestimated. After all, with a lack of protein, strong muscles will not form. And with an excess of fats and carbohydrates, beautiful muscles will forever be under a layer of adipose tissue. It is necessary to observe the regime without overeating, eat 5-6 times a day every 3-4 hours and do not eat at night. It is worth following the balance of proteins, fats and carbohydrates in the diet and individually calculating the need for calories. Do not forget about enough drinking clean still water during the day. And most importantly - you can not starve, so as not to get sagging chest and flabby muscles.
Download chest at home
How to build chest at home? If your goal is mountains of muscles, like world-class athletes, for example, like Arnold Schwarzenegger, home training is not for you. To know how to pump up chest at this level, you need to learn a lot of information about sports and steroid nutrition, as well as work in a gym with large weights and preferably under the guidance of an experienced trainer. A good trainer can clearly explain how to pump up a man’s chest in a training session. But this section is devoted to home training for those who pursue the relief and healthy appearance without a struggle for athletic heights.
Perform the exercises regularly, preferably 3 times a week. With the availability of equipment (for example, a set of dumbbells), opportunities increase, but you can perform exercises without equipment. The most important thing is not to forget to combine competent training with proper nutrition.
How to pump up breasts at home? Tutorial for Beginners
Exercises without equipment:
- Push-ups from the floor with a wide setting of hands. The standard push-up technique, exhale is performed on the rise. Elbows go clearly to the sides, we try to touch the floor with our breasts. For complexity, you can use statics at the bottom.
- Push-ups from the floor with arms resting on a raised platform (chair, book, sofa, etc.). This training format helps to focus on the lower pectoral muscles. Standard push-up technique, touching the chest support. Exhale on the rise.
- Push-ups from the floor with the support of the legs on an elevation (same). Thus, it is possible to focus on the upper part of the pectoralis major muscles. Standard technique, exhale to the rise. Exercise is more difficult.
- Explosive push-ups from the floor. Complicated exercise. Performing push-ups with ascent (bouncing) of the body at the top of the lift. Standard exercise technique, exhale for bouncing.
- Push-ups with narrow arms. In addition to pectoral, triceps is actively involved in this exercise. Exhale on the rise. When pushing up, the elbows go back clearly along the body.
Recommendations
This option is perfect in answering the question "How to pump up a girl's breasts." For educational purposes, it is recommended to study the proposed complex.
Exercises for home using dumbbells:
- Bench press lying on a horizontal surface. Exhaling on the rise, elbows look clearly side. Dumbbells are at mid-chest level. It is advisable to ensure that the lower back is pressed to the surface. If possible, you can change the angle of inclination of the body to achieve the study of different parts of the pectoralis major muscles.
- Breeding dumbbells lying on a horizontal surface. The elbows are slightly soft to preserve the joints. Exhale for information. Dumbbells are parallel to each other and hands work synchronously. To complicate things, you can add static at the bottom. If possible, you can change the angle of inclination of the body to achieve the study of different parts of the pectoralis major muscles.
- Pullover lying on a horizontal surface (preferably not the floor for a greater amplitude of exercise). Ensure that the lower back is pressed against the surface. We exhale on the rise. We work clearly in the shoulder joint.
Swing breasts with fitball
Fitball home exercises:
- Push-ups with leg support from the fitball. Standard push-up technique, exhale to rise. An unstable surface helps to engage more muscles and diversify training.
- Breeding dumbbells lying back on a fitball. Standard technique. Working on a fitball helps to additionally engage the lower body in work, as well as relieve the spine.
Features of training for girls
Many girls underestimate the training of the pectoral muscles, being afraid to pump up their “male breasts” and lose attractive forms. But for the harmonious development of the body, one should not forget about breast training. First of all, you need the right approach to training:
- Firstly, girls should not chase huge free weights (dumbbells, barbells, pancakes).
- Secondly, it’s precisely for the tone of the female breast that various simulators come in handy (for example, the “butterfly” simulator).
- Thirdly, the pectoral muscles can be perfectly worked out without exhausting exercises. Use a lightweight format of habitual exercises, for example, push-ups not from straight legs, but from the knees. Or exercises from yoga, Pilates or callanetics. You can find how to pump the breasts of a girl in training video lessons. The range of opportunities is great. The main thing is to devote enough time to breast training.
Positive features of home workouts
- Exercises can be performed even without equipment. This is very convenient and no excuses about the lack of necessary equipment.
- Exercises can be performed anywhere: in the country, in nature and even at work.
- Since basic exercises are used, many other muscle groups are involved, allowing you to work out the body as a whole.
Trainees' mistakes
Many people train their treasured muscles for a long time without achieving the desired results.
Let's try to figure out why this happens:
- Unbalanced study of different parts of the muscles. For the harmonious development of muscles, it is necessary to work out all their parts. Exercises must change, become more complex, combine.
- Excessive stress. Our body reacts to excessive loads with a state of overtraining. It is necessary to choose comfortable loads that will not harm the state of health.
- Improper nutrition. A lack of protein in food can significantly slow down the achievement of the desired results.
- Wrong exercise technique. If you doubt the correctness of your technique, try watching instructional videos on how to pump up your chest or consult a specialist.
Perfect formula
Beautiful breasts are not utopias and it is quite possible to achieve the desired result. If you seriously decide to do this, give up is definitely not worth it. If you try to achieve the goal with all your might, then it will definitely work out.
Workout in the gym, not everyone can afford for a number of reasons (small children, lack of time, lack of finances). No less effective training at home. You now have knowledge of basic exercises for home workouts. But there are many more exercises and their modifications. The most important thing is to observe the regularity of training, without looking for excuses for omissions. Do not forget about proper balanced nutrition and good sleep for at least eight hours a day. Do not underestimate cardio training or outdoor activities - cycling, swimming, jogging, dancing. This will help to achieve results quickly and maintain an excellent cheerful mood.
Conclusion
We hope that the article was interesting for you, and you managed to find answers to questions, and in particular to the main one - "How to pump up your chest using home school books?" The most important thing to remember is a positive attitude and faith in the result.