Breast enhancement in 5 minutes

Chapter 9 5-minute breast enhancement exercise (1)
arm chest exercises

(1) Separate your feet shoulder-width apart, bend your knees slightly, and assume a half-squat position. Move your center of gravity to your legs, just like Zhama step, and stand firm.Keep your upper body straight, make fists with your hands, bring your arms together, bend them at 90 degrees and hold them horizontally in front of your chest.

(2) Keep the posture of the legs unchanged, and then open the arms horizontally to both sides, parallel to the shoulders.Stretch your chest muscles as hard as you can to open up your ribcage.Hold this position for 1 minute, then return to the original position.Repeat the above actions.

Many women think that breast enlargement means gaining fat. In fact, if there is too much fat, it is concentrated in the chest, and without muscle support, the breast is likely to sag.Therefore, it is necessary to strengthen the exercise of the chest muscles.

It is recommended to do 2 groups every day, 1 group 5 times, and persevere, you will be able to practice a perfect curve.

[Expert Tips] Flat chest is a problem for many women. In addition to gaining fat in the chest, it is also very important to build chest muscles. A plump and firm chest will be more attractive.Do this set of 5-minute arm chest exercises to help strengthen the chest muscles and make the chest firmer.

Two kinds of exercise help breast enlargement

1 boxing exercise to help breast enlargement
(1) Stand up straight first, then take half a step forward with your right leg, slightly bend your knees, and bend your waist slightly.Make fists with both hands, fists and eyes facing each other.Bend the elbow with the left arm, extend the right arm forward, and punch hard.

(2) Punch forward with the right arm, stop for about 3 seconds, and retract.At the same time, retract your right leg and return to an upright position.

(3) Change the left leg to step forward half a step, punch the left arm forward, stop for about 3 seconds, retract, and retract the left leg at the same time.

(4) Alternately move your legs and arms, repeat 10 times each.

2 Jogging helps breast enlargement
(1) Stand up straight first, make fists with both hands, bend your arms at the elbows, and make the eyes of the fists upward.

(2) Jogging on the spot, keeping the rhythm uniform and at a moderate speed, jogging on the spot for 2 to 3 minutes.

After finishing these two exercises, stretch your arms left and right, expand your chest, and take 10 deep breaths.

These two exercises can be done in the morning or at night, and it is recommended to do them once a day, usually within 1 months.

[Expert Tips] This method can fully develop the pectoralis major, pectoralis minor, intercostal muscles, trapezius, latissimus dorsi, scapula, arm deltoid and other muscle tissues, and can also improve endocrine function, thymus, breast, etc. , Cardiopulmonary function, cervical spine and other tissue functions have been improved. Women who want to have a healthy chest may wish to try it.

chest aerobics

(1) Bending forward and keeping your back straight, the purpose is to flatten your spine.Put your hands flat on your knees, bend your upper body forward as far as you can, and contract your abs.

(2) Clench your hands into a fist shape, close to your body, then bend your arms to form a 90-degree angle, try to raise it as much as possible, and maintain this position for 3 seconds.

(3) Straighten your arms and stretch them backwards, keeping your back straight.Then restore.Repeat the above action 10 times, once you get used to it, you can do it 20-30 times a day.

(4) Massage the right chest with the right hand until the local area becomes hot, and then switch to the left hand.

(5) Get up and stand in a place with fresh air, cross your hands and hug the back of your head, turn your body 90 degrees to the left and right, and do it 30 times in a row.

[Expert Tips] This set of exercises can make the chest fit, but pay attention to drink a glass of boiled water after the exercise to replenish water.

breast aerobics

(1) Kneel on the floor, straighten your arms to support the ground, and bend your arms downward until your chin and chest touch the ground.Note that when bending the arms, the arms should not be backwards, but the center of gravity should be placed on the wrists, and the strength of the arms and wrists should be used to support the weight of the body. Keep this position for 5 seconds to fully sag the breasts. Repeat this action 6-8 times .

(2) Lie on your back on the floor, keep your head and buttocks on the floor, and do your best to lift your chest up.Hold this action for 5 seconds, and repeat this action 6-8 times.

(3) Kneel on the floor, keep your upper body upright, put your palms together in front of your chest, and push each other hard with both hands. When doing this action, you should pay attention not to droop your elbow joints, keep your forearms in a straight line, and keep your chest up and your head up , with deep breathing action, repeat this action 8 to 10 times.

(4) Lie flat on the floor, hold the dumbbell with both arms straight, lift it perpendicular to the ground, lower the straight arm to the sides, then raise the straight arm upward, and finally lower it slowly, repeat this action 6-8 times.

(5) Sit on the ground with your back straight, hold dumbbells in both hands, raise your arms forward, and then cross each other repeatedly. Repeat this action 6-8 times.

(6) Sit up straight, hold dumbbells in both hands, raise both arms forward, and then slowly spread them to the sides, then return to the original position, repeat this action 6-8 times.

[Expert Tips] When doing this set of exercises, it is recommended to increase the speed appropriately and increase the intensity appropriately.

Busty Breast Exercises

(1) Stand up straight, hold your chest up, draw your abdomen in, lift one leg and bend it backwards, stretch your hands back and grab the instep, put your calves and thighs close together, open your shoulders, and keep your upper body straight.Hold on to this action for 15 seconds.This action is conducive to making the body tall and straight, but also shrinks the small belly and tightens the buttocks.Then switch to the other leg and repeat the action.It is recommended to do 2 sets per day.

(2) Stand upright, lift one leg, bend and lift it up, place the raised back of the foot on the standing thigh, wrap the hand on the same side from the back to the front, and hold the toe of the lifted leg , raise the other arm straight up, forming a straight line with the standing leg.Hold on to this action for 15 seconds.Then switch to the other leg and repeat the action.It is recommended to do 2 sets per day.

(3) Sit on the floor, bend the left leg to the left knee, and straighten the right leg to sit well.Lift your right calf, wrap it around with your right hand, lift your left hand and point upwards, and look along your arm to your fingertips.Hold this action for 15 seconds, then switch to the other leg and repeat this action.It is recommended to do 2 sets per day.

(4) Sit up with two legs cross-legged, put one arm down, and stick the forearm and palm on the ground. At this time, the forearm and forearm are in a vertical state, and point the other arm obliquely upwards , in a straight line with the arm lying on the ground, eyes looking at the fingertips.Hold this action for 15 seconds, then switch to the other arm and repeat this action.It is recommended to do 2 sets per day.

(5) Sit up with both legs cross-legged, raise both arms upwards at the same time, bend to one side, and press down to the maximum.At this time, I feel that the shoulders drive the chest muscles to move, and hold on to this action for 15 seconds.Slowly straighten your body, breathe evenly, and then repeat this action on the other side.It is recommended to do 2 sets per day.

[Expert Tips] Practicing this set of exercises can not only enlarge the breast but also shape the body.

Three tricks for breast enlargement

1 folder book breast enhancement

Clamp a book under each armpit, clamp the chest with two books, bend your arms, and lift them forward to a flat state, insisting that the books cannot fall on the ground and keep your arms bent.Hold this action for 10 minutes.It is recommended to practice 3 times a day.It is advisable to choose the thickness of the book so as not to feel uncomfortable.In this movement, you should keep your waist and chest straight when you hold the book under your armpits and bend your hands forward, which will help to exercise your chest.

2 hints breast enhancement

This method is to tell yourself through self-suggestion: "My breasts will become fuller and more upright." It is recommended to recite silently while doing breast massage or breast enhancement exercises.Don't underestimate this method, the decision of breast development lies in the suggestion of the brain.The effect of this suggestion is much greater than we imagined, even greater than the physiological influence of the fat and glands inside the breast.

3 breath breast enhancement

Sit on the floor, sit cross-legged, keep the soles of the feet together, keep the upper body stretched upwards, straighten the arms upwards, inhale through the nose, try to expand the chest, lean the upper body forward at the same time, and press the abdomen down.Lean your upper body forward to your maximum. When you can't help but hold your breath, lift your upper body while exhaling, and don't use your arms hard.Then stand up and take 5 deep breaths.After adjusting, repeat this action 10 times.Stretch your upper abdomen and tighten your lower abdomen as you breathe.The breathing rhythm should not be too fast or too slow.This breathing breast enhancement method can supply sufficient oxygen and relieve fatigue.

【Expert Tips】Psychological suggestion breast enhancement method is a very effective breast enhancement method, not only can be used for breast enhancement, but also for weight loss.

Underwater breast enhancement exercises

Breast enhancement in water is a new breast enhancement exercise, which is suitable for practicing in hot summer. As long as you keep practicing, you can obviously see that your breasts are constantly upgrading.Breast enhancement exercises in water are recommended to be performed in water of 1 to 14 meters. This set of exercises can be practiced safely in water whether you can swim or not. Here are several methods of practicing in water.

1 standing breaststroke rower

Stand in the water with your legs shoulder-width apart and perform breaststroke strokes. There are two types of strokes in this stroke. One is outboard strokes, that is, the palms of your arms are stroked outwards, like drawing a peach in the water. Heart; one is internal stroke, that is, the palm of the hand strokes to the inner side of the arm.When paddling inward, use force on the inner side of the upper arm, and try to reach forward as much as possible when reaching out.It is recommended to do [-] times of external strokes and internal strokes respectively, and do [-] to [-] groups.

2 shoulder turns in water

Stand in the water with your legs shoulder-width apart, preferably when the water is at chest level.Put your hands on the two shoulders respectively, and use the elbow joints to make clockwise and counterclockwise circles. When the two elbows are forward, try to move closer.When you go backwards, stretch your back as far as you can.It is recommended to do 1 times in one group and do [-] to [-] groups.

3 flexed arms chest expansion

Stand in the water with your legs shoulder-width apart, cross your arms in front of your chest, expand your chest and bow your head, stretch your arms and do a stroke backwards, pay attention to expand your chest backwards when doing this movement.It is recommended to do 1 times in one group and do [-] to [-] groups.

4 side push grips

Take a step with your legs and stand in the water, hold the edge of the pool with your arms, bend your arms first and then push them straight.Repeat this action.It is recommended to do 1 times in one group and do [-] to [-] groups.

5 chest push hands

Stand in the water with your legs shoulder-width apart, stretch your arms flat on both sides of your body, and row towards your chest vigorously. When you reach your chest and shoulder-width apart, push inward with force. Keep this movement for 3-5 Second.It is recommended to do this action [-] times and do [-] to [-] groups.

The buoyancy and resistance of water can enable people to achieve rapid and obvious breast enhancement effects in the shortest time in a relaxed state.

[Expert Tips] Practicing breast enhancement exercises in water, the water pressure can indirectly massage the chest, and accelerate the blood circulation of the chest, making the chest elastic and creating a soft and beautiful chest curve.

Cup Lifting Three Steps

1 pushing movement

(1) Stand three or four steps away from the wall, push the fitness ball to the wall, keep it at shoulder height, and push the fitness ball forward steadily.

(2) Bend the arms to the sides, lean forward naturally, and stop when the chest is close to the fitness ball.Push down on the medicine ball, straighten your arms, and return to the starting position.Do 10-1 times in each group, and do 3 groups every day.When doing this action, when you feel that the rebound force of the fitness ball is too large, you should reduce the thrust appropriately.

2 Chest expansion and stretching

Kneel on the floor, sit your thighs on your heels, put your hands and fingers behind your head, sit up straight, keep your waist straight, and try your best to extend your shoulders outward with both hands to the maximum.Hold this position, take 3 deep breaths, and then repeat the movement just now.

3 step exercises

(1) Put your body forward, support your arms on the step board, keep your hands straight and shoulder-width apart, and keep your back, hips, legs and heels straight.

(End of this chapter)