Breast enhancement in 5 minutes

Chapter 12 5 Minute Breast Enhancement Exercise (2)
(3) Take back the hand movement, and return to the high-lifting movement of tensing and straightening the hands in the first step.

(4) Switch to the other side, pull the towel with your right hand to the left, straighten your left hand and tighten the towel.

(5) Repeat the previous actions, 10 as a group, after finishing one group, take a short rest, and then do another group.

Do 2 sets every day before washing your face to get beautiful breasts.

[Expert Tips] The 360-degree movement around the shoulders requires hands to go over the top of the head. After drawing a 1/4 arc behind the back, the frame is fixed at a distance of about 20 cm from the body behind the back.And the towel is required to be tight, the arms are straightened, and the arms are stretched back as far as possible, and it is only necessary to persist for a few seconds.

Create charming cleavage exercise

The contemporary aesthetic standard for female breasts is to have charming cleavage, so creating charming cleavage has become the dream of countless women.Here are a few exercises to help you practice the perfect cleavage.This set of exercises can help you highlight the chest curve.For best results, it is recommended to train 2 times a week.

1 Using a chest expander
First, in the chest expander, set a strength value that suits you, and adjust the height of the seat. Generally, the height that is just parallel to the chest after the arm is bent is appropriate.After these two preparations, you can start exercising. First, put your hands on the handles of the equipment, and slowly pull them inward until the distance between the two handles is shoulder-width apart.Hold this position for 2 seconds, then slowly return to the original position.It is recommended to do 15 times in each group.Do a total of 3 groups.

2 push-ups
Put your palms on the ground and prop up your feet on a chair.Bring your feet together and hook your toes around the edge of the chair.Slowly bend your arms and lower your body in a vertical motion, keeping your body straight.Let the arms bend at 90 degrees, and slowly lower the body until the chest touches the ground and stops.Then slowly return to the original position.At this time, you will feel that the chest muscles are in a tense state, try to do 7-10, if you have difficulty, you can put your feet on a lower chair.Note that this exercise should not be done too much.

3 push ups
Put your hands on a chair, bring your feet together, and bend your toes into the floor.Keeping your legs and body straight, bend your hands and move your body down.Try to contract your abdominal muscles.Lower your body until you stop when your arms are bent at 90 degrees.Then slowly return to the initial position.And make sure you don't straighten your elbows at the top.It is recommended to do 6-8 slowly each time.

4 pulling the rope 21 times

Put a decent amount of weight on each side of the rope puller, keeping your feet together and standing vertically.Wrap the cable puller around your back and grab the handles with both hands, elbows bent, and abs engaged.Slowly pull the two handles diagonally downwards in an arc motion.Pull your arms up and out back into position with the pull of the rope puller, crossing your hands over your lower abdomen.At this time you can feel the chest muscles squeeze in the middle.Do [-] groups a day, it is recommended to do [-] times in each group.

5 supine flyes

Lie your body flat on the bench, lower your legs so that your feet touch the ground, hold a 5-8-pound dumbbell in each hand, grasp the dumbbells, and stretch your arms to both sides of your body at the same time, keeping your elbows bent, while keeping your upper arms in line with the The chair surfaces are parallel.Slowly raise the dumbbells upwards and in an arc of motion, bringing the dumbbells together at the neck.Finally, slowly return the arms to the original position along the original route.

Don't bend your back during the raising and lowering of the arms, and control the speed of the movement.It is recommended to do 15 movements in each group, and do 3 groups each time.

[Expert Tips] Pay attention when using sports equipment to prevent being scratched by the equipment, and do not exercise too much to prevent muscle strain.

Three Breast Enhancement Exercises

1 concentrated chest exercise

Straighten your body, hold your head up and chest out, or hold some books and other items under your armpits, and stretch your arms forward at the same time.At the same time, pay attention to try to make the chest as hard as possible, and do this slowly about 10 times.

Paying attention to the elbow movement is the key when doing this action. Pay attention to inhale and exhale in turn.

2 chest raising exercise

Bend your hands inward, and overlap your lower arms in front of your chest to form a mouth shape; driven by your upper arms, slowly raise it up to the front of your forehead, and then return down to the original initial position.Alternate up and down for 10 to 20 times.

3 Focused Chest Lifting Exercises

Raise your hands to the sides of your shoulders, with your palms down, cross your arms together in front of your chest, straighten your arms, and raise them above your head, with your arms close to your ears.Slowly lower back down to the chest position.Do it slowly about 10 times.

[Expert Tips] The three breast beautification exercises, namely concentrated chest exercise, chest raising exercise and concentrated chest raising exercise, can effectively make the chest concentrate and rise, and are suitable for women with sagging and outwardly expanding breasts.

Breast enhancement exercises to increase breast elasticity

Are your breasts lacking elasticity?Here are a few exercises to help you increase the elasticity of your chest.For best results, it is recommended to train 2 times a week.

1 patting exercise
Put your left hand on the breast on the right, and perform the action of patting and supporting the lower side and outer lower side of the chest from bottom to top.Then switch to the right hand and perform the action of patting and supporting the lower side and outer lower side of the left chest from bottom to top.Both hands are carried out separately.

Make a sound when patting, and stop until the breasts are slightly red.Be careful to use appropriate strength, whichever does not cause pain.This set of actions can promote the blood circulation of the breast, push the fat up, and create a beautiful breast shape.

2 elbow exercises
Clench your hands into fists, bend your arms so that your upper arms are parallel to your shoulders, and your forearms are perpendicular to your upper arms, so as to block your line of sight.

Keeping this position, slowly move your hands forward until your elbows touch, and repeat this action 10 times.This action can make the chest firm and straight.

[Expert Tips] Paida exercises can promote blood circulation and create a beautiful chest shape while exercising.In addition, it is best to cooperate with the comprehensive care of the chest twice.

About Breast Reshaping

Beautiful breasts should be bulging breasts, full and not sagging, and obvious curves can be seen from the side.If the chest protrudes too much, it becomes a barrel chest, and if the breast is too large, it is often caused by the barrel chest and excessive fat.For people with this type of chest, the purpose of exercise is mainly to reduce the subcutaneous fat of the chest and the fat in the chest muscles, so that the connective tissue components of these two parts are relatively tight, so that they can adjust and fix the position of the breast.

Here are several chest bodybuilding exercises. If the main purpose of female breast enhancement is to lose fat, the amount and time of exercise should be appropriately increased; if the main purpose is to train muscles, the speed of movement should be appropriately accelerated.

1 chest and chest
Stand with feet shoulder-width apart, chest in, return.Then let the shoulders back, chest up, restore.Repeat this action 5 times at a moderate speed.

2 Chest down and head up
Stand with feet shoulder-width apart, head slightly down and chest in.Then shoulders back, chest up and head up.Repeat this action 5 times.Moderate speed is enough.

3 chest rings
Stand with your feet shoulder-width apart, take the lumbar spine as the axis, and circle your chest in front, left, right, and back directions, repeat 10 times.Then switch directions and do the same.

4 chest pull

Facing the wall, stand with your feet shoulder-width apart, about 40 cm apart, with your feet slightly apart, raise your arms up, hold your head high, bend your body forward and support the wall with both hands.Press down elastically, bend your waist and straighten your knees, so that your chest is against the wall.Hold the chest against the wall and pause for 2 seconds.Repeat this action 5 times.

5 chest waves
Stand with feet shoulder-width apart, arms raised, palms facing forward.Arms forward, eyes looking at hands, chest slightly inward, spine bent forward about 45 degrees, chest up, waist straightened, head down, neck stretched, head up, etc. in sequence, and arms twisted in waves at the same time.Repeat this action 5 times.

6 chest expansion

Stand with your feet shoulder-width apart, arms flat in front of your chest, make fists with your fists facing down, and then expand your chest.Repeat this action 5 times.

7 chest lift

Stand with feet shoulder-width apart.Cross your arms in front of your abdomen, lower your head slightly, lift your arms from the side, raise your head, and lift your chest.Repeat this action 5 times. This action can also be done with heavy objects in both hands.

8 lift the arms and raise the chest

Stand with feet shoulder-width apart.Arms drooping back swing.Raise your arms forward and then shake your chest.Repeat this action 5 times.This action can also be done with both hands at the same time or with a heavy object in hand.

9 torso waves

Kneel on the floor, propping up with both hands.Keep your chest close to the ground and do a torso wave forward, keeping your head up and chest out.Make a torso wave with the chest close to the ground and back, restore.Repeat this action 5 times.

10 two-handed confrontation

Kneel on the floor, bend your elbows in front of your chest, and clasp your forearms with your hands.Push your hands hard against each other, tightening your chest muscles.Repeat this action 5 times.

11 Push-ups
Push up with your hands shoulder-width apart, keep your body straight, chest in, and abdomen in.Bend your arms, keep your elbows open, and when your chest is close to the ground, push up hard, keeping your elbows straight.Repeat this action 5 times.

12 forward bends

Stand with feet shoulder-width apart.Bend forward, upper body parallel to the ground, hold dumbbells or weights in both hands, palms facing backwards.Lift the weight up to the chest, restore.Repeat 10 times as a group, do 1 groups.

[Expert Tips] Persist in doing these kinds of breast beautification exercises once a day from beginning to end, and do it carefully, calmly, and eliminate distracting thoughts.

(End of this chapter)