Breast enhancement in 5 minutes

Chapter 11 5 Minute Breast Enhancement Exercise (1)
Exercises to Prevent Sagging Breasts
Sagging breasts can seriously affect the beauty of a woman's body.Relevant experts pointed out that breasts are composed of fat and muscle, and through proper exercises, the muscles in the lower layer of the breast can be exercised to make the breast firmer.Here are two exercises to prevent breast sagging.

1 powerful ring lift

Lie flat on the floor, bend your knees, and place your feet flat on the floor.Hold a 1 to 3-pound dumbbell in each hand, and then stretch your arms straight to your chest, with the palms of your hands facing each other.Keeping your elbows slightly bent, take a deep breath.Slowly lower your hands to your sides, stopping when your arms are close to the ground.Hold this position for 8 seconds, exhale, and return to the starting position.Repeat this action 2 to 6 times.

2 chair lifts

Start with arms shoulder-width apart and press down on the edge of a low chair or table.Make sure to keep your arms straight and your legs perpendicular to the ground.Lift your toes, support the ground, lower your body's center of gravity, and bend your hands until your chest touches your palms.Hold this position for 1 second, return to the starting position, repeat the above action, do 6-12 times.

No matter what your chest size is, you can practice these two movements. As long as you persist for a long time, you can strengthen your chest muscles and prevent your chest from sagging.It is recommended to practice 2-3 times a week.

[Expert Tips] Appropriately doing some breast enhancement exercises can make breasts plump.

Dumbbell Chest Exercise

Dumbbells are very convenient breast enhancement equipment: dumbbells can not only tighten the arm lines, but also exercise the chest muscles;Here are a few dumbbell breast enhancement exercises:
To choose a dumbbell that suits you, you must first choose a weight that you can bear. If it is too heavy, you may develop muscles. If it is too light, it will not produce results.If you don't have dumbbells, you can also use a mineral water bottle filled with water instead.The venue for exercise can be at home or in a fitness center.

1 Dumbbell Chest Exercise
(1) Lie on the ground, keep your back close to the ground, bend your legs, keep the soles of your feet close to the ground, hold the dumbbells in both hands, lift your arms, bend your elbows, turn the backs of the hands holding the dumbbells towards you, and inhale.

(2) Slowly lift vertically upwards.As you press upwards, exhale.

(3) While inhaling, slowly pull your hands back and do the preparatory action of bending your elbows.

(4) Repeat the previous action.Take 5 times as a group, after each group, take a proper rest for a while, it is advisable to do 1 groups every day.

This set of dumbbell exercises can strengthen the chest muscles and effectively achieve the effect of breast enlargement, but it needs long-term persistence.

2 chest expansion exercise

(1) Stand with your legs apart, hold a small dumbbell in each hand, keep your back and neck straight, and slowly bend forward, and stop when it is 1 degrees to the ground.

(2) Lift your hands up to your chest at the same time, inhale, then lower your arms back to the initial position, and exhale at the same time.

(3) Make a downward and upward movement with both arms, 5 group of 1 times, and do 2 groups.

3Strong chest and abdomen exercise

(1) Stand up straight with your feet together, keep your neck and waist straight at the same time, and keep your face forward.Hold the dumbbell with both hands, slowly lift it forward, and make a 90-degree angle with the body, and inhale.

(2) After straightening your hands, concentrate your strength on your abdomen, and while exhaling, open your hands to the sides to the maximum.

(3) Repeat the previous action, 5 times as a group, do 1 groups.

4 Strengthen the chest exercise

(1) Stand with your legs apart, with your upper body forward, keeping your neck and waist straight at the same time, hold the dumbbell tightly with one hand, and press the other hand on your knee to support your body.

(2) Raise your arms to your chest, and then slowly lower them, doing 10 times with each hand.

(3) Repeat the previous action, 5 times as a group, do 1 groups.

5 bent over dumbbell exercises
(1) Hold the dumbbells tightly with both hands and stand with your feet shoulder-width apart.Keep the upper body straight, slowly bend forward, and the lower body is perpendicular, and then place the dumbbells in both hands in front of the thighs.

(2) Let the palms of your hands face you, lift your arms up, and lift the dumbbells under your chin.As you lift, inhale.

(3) Lower the raised arm and put it back in front of the thigh.As you let go, exhale.

Repeat the previous action, every 5 times as a group, do 1 groups.

6 upright dumbbell exercises
(1) Stand with your feet shoulder-width apart, hold dumbbells tightly with both hands, and naturally vertically on your sides.

(2) Raise your arms slowly to both sides in a flat state, then raise your arms forward in parallel, and stop when your arms are about to touch each other.

(3) Separate your arms slowly and place them on your sides.

(4) Repeat the previous action, 5 times as a group, do 1 groups.

7 Arms Dumbbell Abdominal Chest Exercise
(1) Sit on the ground, and then lean your back on the fitness ball (can be replaced by sofa cushions, pillows, etc.).Face lifted.Put your head and shoulders close to the fitness ball, and then slowly lift your hips into the air, slightly higher than your waist.Legs bent at 90 degrees, soles of feet flat against the ground, knees apart.

(2) Hold the dumbbells tightly with both hands, and then raise your straight arms upwards.

(3) Bend the left arm down to the chest.Then press the dumbbells back up to the starting position.For the right arm, bend down in the same movement, and then lift it up.Alternate the movement of the arms.

Do 10 sets of 1 reps for each arm.

[Expert Tips] If the range of motion is too large when lifting dumbbells, the load on the shoulder muscles will increase relatively, which will easily cause damage to the shoulder ligaments, so you should pay more attention when exercising.

Change breast contour movement

1 Chest drop block
(1) Sit kneeling on the floor first, sit your buttocks on your calves, put your hands on your thighs, and relax naturally.

(2) Slowly wrap your hands behind your back, straighten your arms back, touch your heels with your hands as much as possible, and put your palms on your heels.

(3) Cross your hands in reverse, lift it behind your back, lift it up to the top of your head as much as possible, make your upper body bend down, and stop when your chest touches your knees.

This action lifts the chest, tightens it and restores it to an upright position.

2 Chest expansion and contraction
(1) Move your arms to your chest and bring your palms together.

(2) Inhale, press firmly with both palms, so that the two elbows are spread out horizontally.

(3) Keep the front posture, and try to straighten the upper body while exhaling, so that the chest feels tension, as if the front, back and chest of the upper body feel stretched. After maintaining this posture for 10 seconds, relax the body.Do it 5 times repeatedly, and the effect of pulling up the chest is very obvious.

3 Chest shrinkage recovery
(1) Lie on the floor first, put your arms in front of your chest, and support your chin.

(2) Bend the knees and let the feet bend as far as possible until they are attached to the back of the body.Stretch both arms back, trying to reach the feet.

(3) Raise your head and inhale.Use your abs as a fulcrum, tilt your head back, feel your chest being pulled up, and use your hands to draw your legs toward your waist.Return to the starting position while exhaling.Repeat this action 3 times.It can effectively exercise the chest, plump the chest and make the chest line smoother.

[Expert Tips] Keep exercising for more than 1 hour a day for 3 months, and you will have obvious breast enhancement effects.

Chest expansion
(1) Put your hands together and fold them together.Raise both arms, lift the arms upward until the big arm and the body form a 90-degree angle, stay for 2 seconds and then return to the original position, repeat 10-15 times.This action strengthens the chest muscles and keeps the breasts firm.

(2) Make fists with both hands, raise your arms, raise your arms horizontally, and place them in front of your chest.With the hands facing each other, at this time, the pectoralis major muscles are exerted to lift the arms upward.Exhale at the same time, and after relaxing, inhale through the pectoralis major.

(3) Cross the two arms, raise the arms to be parallel to the shoulders, then grasp the right arm with the left hand, grasp the left arm with the right hand, extend both hands forward, and exhale at the same time.After holding for 4 seconds, repeat this action 10 times.

[Expert Tips] Exercise can increase the chest muscles under the breasts, and the increase of the pectoral muscles will make the breasts protrude and cause obvious changes in the chest.

Simple yoga for cleavage
Many women's breasts are often deformed due to improper underwear or improper sleeping positions.If you want to bring fat from the sides of your breasts to the center for a perfect cleavage, follow this easy-to-learn yoga method.

(1) You can sit cross-legged on a yoga mat, stand, or sit on a chair, as long as you keep your upper body straight.

(2) Put the palms of both hands together and place them in front of your chest, as if worshiping Buddha.

(3) Keep this movement, and then the palms of both hands start to push each other slowly, so that the palms, arms and chest muscles exert force at the same time, because the force is the same, so the palms can maintain the original posture.When you work hard, you can feel the muscles of the chest gather in the middle.

(4) When exerting force, cooperate with taking deep breaths.

It is recommended to do 10 groups per day.

[Expert Tips] When practicing yoga, pay attention to keeping the room relatively quiet and the indoor air circulation.

Practice small tricks for breast beautification

(1) Prepare a towel, hold the two ends of the towel in your left hand and right hand respectively, straighten your arms up and shoulder-width apart, tighten the towel, and breathe evenly.

(2) Pull the towel with your left hand to the right, and pull the towel with your right hand to move to the right with your left hand to the maximum.

(End of this chapter)