Breasts have long been considered a symbol of female attractiveness.
However, unfortunately, among women, for sure, there are those who are not satisfied with the size of their bust.
Breast Enlargement Exercises: The Facts
On average, a female breast weighs 125-400 grams. Interestingly, if a woman gains 1 kg, then her weight increases by 20 g. If you gain 5–10 kg, then your breasts will increase by at least one size. However, at the same time (if you do not exercise), it will be more saggy.
Many of them decide to have an operation by a plastic surgeon, others eat cabbage intensively, naively believing that this will sooner or later lead to the desired result.
The main problem on the way to beauty is elementary. This is ordinary human laziness.
We sigh heavily, finding extra folds on our stomach, and silently envy our friend, who “by nature” has a wasp waist. "Lucky for some!"
And it is quite possible that this same friend overcame laziness a long time ago and is strenuously doing exercises every day.
It is possible to achieve beautiful breast shapes, increase its size, and without resorting to the services of a plastic surgeon. Of course, it is impossible to radically change the size and shape of the breast with the help of exercises alone. But you can improve the situation!
Working hard on the muscular tissue, which is located under the bust, you can give the breast a seductive shape.
How often should I do breast augmentation exercises?
Your patience will be needed! You need to do the exercises regularly. T Only then can you enjoy the result.
Breast augmentation exercises do not involve the tissues of the bust itself, because the female breast consists only of adipose and milk tissue, which cannot be affected by exercise. But, by developing the muscular tissue located under it, you can make the chest more elastic and increase it.
The effect of regular exercises will come not earlier than in a month and a half.
Best practice in gym. However, you can achieve good results by doing at home.
Breast Enlargement Exercises #1
It is performed lying on the stomach. Legs are straight. Bend your elbows, place your palms on the floor. Then very, leaning on the palms, raise upper part torso until the arms are straight. The face at the end point of the movement should look up. Hold this position for 15-20 seconds. Every day you need to perform the exercise at least 10 times.
Breast Enlargement Exercises #2
Regular push ups. Try to keep your chest as close to the floor as possible. During the exercise, the pelvis should be slightly raised, the body should be straight. After completing one approach, change the position of the hands (fingers look straight, then the fingers look at each other). Do at least 10-15 push-ups regularly.
Breast Enlargement Exercises #3
To do this, you will need 2 dumbbells. Lie on your back on the floor, bend your knees, take a dumbbell in each hand, stretch your arms up, and then lower them back to your chest. Every day you need to repeat this exercise at least 15 times.
Breast Enlargement Exercises #4
Body slopes. Sit on the floor, stretch your legs forward, then tilt the body first to one leg, then to the second, and then in front of you. Try to lean as low as possible. Hold your body in a tilted position for at least 20-30 seconds.
Breast Enlargement Exercises #5
You will need two books of the same weight or dumbbells. Stand straight, feet shoulder-width apart. Raise your arms in front of you, palms up. In the palms - dumbbells (books), slowly spread your arms to the sides (at chest level), while at the same time rise on your toes. Then slowly bring your hands together, while lowering yourself to a full foot.
Breast Enlargement Exercises #6
Yoga. Stand straight, feet shoulder width apart. Squeeze your palms, while bending your elbows, arms at chest level parallel to the floor. Press firmly with one hand on the other. In this case, the main pressure should fall on the base of the palms. Hold this position, trying to put as much pressure on your palms as possible, for at least 20 seconds. Repeat this exercise at least 10 times every day. 
Very useful for the chest are exercises for mixing and spreading the arms to the sides, up, down. You can perform exercises with or without dumbbells. If you do not use dumbbells, try to strain your arms as if there is a weight in your hands.
By doing these simple exercises, You will make your breasts firmer, tighter and even increase their size. It is clear that the chest will not become three sizes larger, but the fact that it will become elastic and the volume of the chest will increase by a couple of centimeters is for sure!
Hello, dear girls. Who among you does not dream of a beautiful and magnificent bust? From childhood, we are inspired by thoughts - if you eat a lot of cabbage, then your chest will certainly grow. And generally speaking folk methods there are a lot of breast augmentation on the Internet, but do they work?
Is it possible for a girl to pump up her breasts and increase her size?
To date, the beauty industry, due to gullible women, has come up with many ways to increase breast size, ranging from methods that can be implemented at home with the use of traditional medicine and ending with surgical interventions. We hasten to please you or upset someone with the truth. Remember it is impossible to increase the mammary gland in a natural way. To prove this hypothesis, we will consider the anatomy of the female breast "on the fingers" and you will understand everything.
If you carefully study this issue and find out what underlies the volume of the breast, we turn to the anatomy textbook, where it is written that the main volume of the female breast is body fat that covers the mammary gland. That is, behind your skin is not a mammary gland, but a fatty layer.
» U elasticity
Performing exercises with your own or additional weight on the chest, you will tighten the skin of the chest. Actual for girls who have a large bust. The second plus is the correction of the shape of the chest. If a girl regularly trains in the gym, then the shape of her breasts looks different compared to girls who do not play sports. In the first girl, the breasts will look more raised, collapsible and elastic. If you exercise regularly, the skin of the chest will become more elastic and will not change much over the years.
1. If you have large and huge breasts, you must definitely train in a special bra, sports top, so that your breasts are constantly in shape, kept at the same level. It is especially important when, with, jumping rope. If the chest is not large, up to size 2, you can get by with an ordinary sports top.
2. If you work out in the gym and there is a large selection of exercise equipment, dumbbells, pancakes, then if the chest is large and you want to slightly reduce in volume, you need to perform a large number reps and use extra weight. For example, when performing a dumbbell bench press, you need to do up to 25 repetitions of 3-4 sets. Take the weight so that the last 3-4 repetitions are really hard.
3. If the chest is small, you are already afraid to reduce it more with exercises, it is important not to overdo it and not give a big load. For beginners, we advise doing at home and. This will strengthen the chest and arms, and the fat layer will definitely not burn. In the gym, it is important to perform a small number of approaches at the same time with a fairly large weight. If the dumbbell press is from 2 to 3 sets to 12 repetitions.
As a result of such training, your muscles will tone up, slightly increasing in size, and the chest will take on a beautiful and seductive shape. Be careful and don't overdo it.
Unfortunately, it is unlikely that among modern women there is a person who is completely satisfied with her figure. Many prejudices in relation to one's own beauty relate to the shape and size of the mammary glands, which can be quickly corrected only with the help of an operation.
It's strange, but someone still believes in the power of having children, eating cabbage and even special pills of an incomprehensible composition. The fact that with the end of the lactation period (1 year) the breast sags, and an unforeseen illness can occur from pills, no one cares.
But you can increase the size of the bust without surgery by building up the pectoral muscles located directly under the mammary glands. And this is easiest to do by actively training with an instructor in a sports club or at home.
At the same time, sports are not ways to make the mammary glands larger, contrary to popular belief.
A well-developed chest musculature helps the weighted mammary glands to stay elastic and straight, maintaining the aesthetics of the female breast. It is also recommended to constantly exercise for expectant and nursing mothers so that the bust remains in good shape and does not fall under the weight of milk.
It is also necessary to take into account the fact that the pectoral muscles are quite wide and strong, therefore, for its effective growth, considerable efforts, serious and regular exercises are required.
Some women find that 3-4 simple workouts over several months will get them the results they want.
But here you have to surprise them with information that such exercises can only maintain muscle tone, that is, they will not allow the chest to sag. But there can be no talk of increasing the bust.
A good way to determine the correct loads that promote muscle growth is to feel the pain (strengthening) in them. In this regard, we immediately warn you - to achieve the effect, get ready for loads.
Of course, if you come to a sports club, then the instructor present there will explain everything to you. This article is a tutorial on training to increase the size of the bust at home.
For this complex, you should purchase a pair of collapsible dumbbells of 10 kilograms.
Lesson program
Warm up
Do not forget to turn on your favorite light and rhythmic music, relax. You don’t need to come up with any special exercises - just remember physical education lessons, stretch, warm up your muscles and joints. But if you still want variety - try the warm-up "star catcher".
Stand on tiptoe and try to reach the imaginary stars around you, quickly reach for them with your hands and hold them in your palms at the highest point - this is a great stretch before starting a workout. With a vigorous five-minute warm-up, you can avoid most weightlifting injuries.
Doing exercises
Start doing the exercises from the easiest to the hardest:
| 1 | The first exercise is suitable for starting any workout - it tones the pectoral muscles and helps them move on to heavy loads. You need to sit on a chair or lean your back against the wall so that the back muscles during the exercise are inactive and do not take on all the load. Connect the palms of both hands in front of the chest and begin to press as if trying to crack a nut with your palms, while watching the tension of the chest muscles. Count to ten slowly and move your palms forward about two inches for every ten counted. Focus on the tension of the pectoral muscles, and not the movements of the palm. Feel how and where your chest is tense, try to control its movements. |
| 2 | The following exercise is very convenient to do at home on the door frame. You just need to stand in the doorway and start pushing the wall forward, as if trying to break the jamb out of the wall. Pressure should be applied for about a minute, then lean forward and spend another minute in a position in which the load becomes even heavier. You need to press with all your might and feel the tension in the muscles of the chest. |
| 3 | A similar exercise to the previous one is to apply pressure not on doorjamb but on the wall. Only here you do not need to bend down and push as if the wall is a car. So the back muscles tense too much, and we need their complete inactivity so that the pectoral muscles work at full strength. |
| 4 | And this exercise is reminiscent of summer cross-country skiing. Take dumbbells and confidently begin to imitate the movements of a skier, as if pushing off the floor with imaginary sticks. Unlike a real athlete, your movements should be slow and without jerks. For greater effect, fix your hands at the top point (at chest level) for a few seconds, and slowly lower them to your hips. Do 3 sets of 6 reps. |
| 5 | The gymnastic bench is great for training the pectoral muscles. Lie on your back, hold dumbbells in your hands and press them to your chest. While inhaling, spread your arms to the sides, with an exhalation return to the starting position. A couple of approaches of 10 times perfectly tighten and increase the bust. |
| 6 | It's no secret that simple push-ups are a great exercise for training the pectoral muscles, but often a woman cannot do even a couple of push-ups at a time. But there is nothing strange in this - everything has its own time. Do maximum number once and every new workout, increase the amount by at least 1. When you reach the mark of 20 times in one approach and stick to it, your chest will simply not be able to sag. |
| 7 | Further, according to the complexity of the execution, the bench press follows. It is generally difficult to perform it correctly at home, but it is extremely effective in the development of the pectoral muscles. So, get started: lie down on the floor (do not forget to spread the rug), squeezing the dumbbells in your hands and pressing them to your chest. Tighten your chest and, focusing on the tension of the pectoral muscles, raise your arms up without deviating and without staggering. Then slowly lower and immediately raise, without stopping movement for a moment. Ideally, eight lifts are required. No more and no less. If you do not have time to get tired for 8 lifts, load the dumbbells more, and if on the contrary - you cannot complete all 8 repetitions, then remove the weight from them. In any case, you should perform three sets of eight times. |
| 8 | Next, an exercise that very effectively tightens the chest and, especially, trains the triceps. Push-ups on a chair are done like this: you need to sit with your back to the front of the chair and throw your hands on its base, then push off and lift your weight on your hands. Go down, but do not sit on the floor, but linger a little at the bottom point and again raise your body above the chair. It will not be easy at all, but if you manage three sets of 5-6 times, in the end the exercise will bring invaluable benefit your chest. |
| 9 | To stretch muscles and give nice shape chest, you need to perform the so-called wiring. To do this, sit on a chair, keep your back straight, and your hands with dumbbells in front of your chest. To train the muscles we need, press your elbows to your sides and do not tear them away from the body in the future. Now spread your arms to the sides, stretching the muscles as much as possible. Start bringing your arms together, spreading them like a butterfly on a simulator. It is normal for a girl to do 2 sets of 10-12 divorces. |
| 10 | The final exercise is stretching. It is needed so that the body gradually moves from training to rest, calms down and relaxes. There is nothing special here - stand in the exercise stance with the wall, without exerting pressure on it, hold dumbbells in relaxed hands. |
Features of breast augmentation in the gym
If you have the opportunity to visit sports clubs, then be sure to use it. Thanks to special simulators, you can diversify your pectoral muscle training, which will increase its effectiveness and make it more interesting.
The following will be added to the set of exercises:
- crossovers in a block frame;
- pullovers in a block;
- we live in a hummer.
When to expect results?
For the most effective use of the exercises from the complex, perform the first and last at each lesson, and combine the rest by day to harmoniously and evenly give stress to the body. For example:
- 1 day - 1,2,4,5,10 exercises;
- 2 day - 1,3,6,8,10 exercises;
- Day 3 - 1,5,7,9,10 exercise.
Thus, after three to four weeks, you will notice how the mammary glands are tightened, rounded and become more elastic. This is due to the pressure of the muscles growing from under the glands.
Further, after 2-3 months of regular training there will be a real increase in the bust due to the muscles by at least 1 size. You only need to maintain this state with lighter, but still regular, workouts.
Meal accompaniment
You will have to provide the body with fats that would replace the loss of glands, carbohydrates - to provide the body with energy, and proteins - to build pectoral muscles.
If you find the last two in protein shakes, vegetables, fruits, light meat and eggs, then fats are an unusual food for an athlete.
But the specifics of bust enlargement will allow you to add fat to the diet instead of low-fat dairy products: a little animal fat, vegetable oil.
Taking into account the peculiarities of your metabolism and body constitution, any more or less experienced nutritionist, trainer or athlete who is engaged in his own nutrition can develop a diet for you.
So, in fact, to increase the bust with the help of sports is not difficult, you just need to be stubborn, strong and not lazy. If your figure is dear to you and you want to never lose perfect shape young, beautiful female breasts - start training right now!
Conclusion
- During training, it is not the mammary gland that increases, but the pectoral muscles, which in girls are located under it.
- It is important not to overdo it so that the chest does not look like a man's.
- Before training, be sure to warm up if you do not want to earn an injury or sprain.
- Some exercises can only be done in the simulator, but most are available at home.
- It will take 2-3 months before the result is visible to the naked eye.
- The regularity of training is an important component of success.
Make your body perfect in a natural way - without surgeries and chemical interventions. And let this set of exercises be your starting point for the best bust among all your friends and competitors.
Fitness trainer, group exercise instructor, nutritionist
Conducts general consultations on nutrition, selection of a diet for pregnant women, weight correction, selection of nutrition for malnutrition, selection of nutrition for obesity, selection of an individual diet and medical nutrition. Also specialized in modern techniques functional testing in sports; athlete recovery.
Every woman strives for perfection, dreams of being beautiful, sexy and forever 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 attribute everything to nature, which has not endowed with either beauty or a graceful figure. Daily work and self-care is the key to beauty and success.
AT recent times many ladies resort to plastic surgery to enlarge or correct their breasts. They boldly go under the surgeon's knife, subjecting themselves to trials and stress, and all for the sake of beauty. But the breast, inflated with silicone, sometimes does not look aesthetically pleasing. In addition, no one can guarantee that the operation will be successful, because after the artificial invasion of female body serious consequences can be expected.
Do not look for easy ways and agree to the operation. There are exercises to increase the bust, which will not bring harm, will help a woman acquire appetizing forms, and most importantly - they can be done at home. Of course, the chance to increase the chest by 3-4 sizes is low, but by working with the muscles of the chest, you can give the bust a seductive shape. The main rule for practicing at home is regularity. And don't expect quick results. It will take more than one week before positive changes become noticeable.
The female breast is not a muscular organ. It consists of milk and fatty tissues that cannot be pumped up. Therefore, in order to give the breast the necessary shape, all work must be directed to the muscular tissues of the chest. Bust exercises not only provide positive influence on the tone of the breast, but also contribute to its increase.
Where to start
To see the result from classes and regulate the process, you should measure the volume of the chest before starting training. Such measurements should be done once a month. They will help you understand if positive effect from exercise, do you need to make some adjustments.
Now you should decide on the sports equipment that you will need for exercise. Depending on the weight and physical fitness, each woman chooses the dumbbells of the required mass for herself. It is better to start with 4 kilograms, gradually increasing the load to 6-8.
It is necessary to purchase a rubber shock absorber, having previously selected the necessary resistance.
To understand whether the load is chosen correctly, you should do 3-4 exercises. If after them you feel tired, and the repetitions of the exercise will be difficult, then the load is chosen correctly. Soon the muscles will adapt, and if the exercises will be performed easily and without much tension, the weight of the dumbbells should be increased. With proper exercise and a well-chosen load, after 8 weeks, breast volume can increase up to 6 centimeters.
How to do the exercises correctly
There are a few rules to follow when exercising at home:
- All exercises should be done on the exhale;
- Elbows should be slightly bent. If in the hands of a dumbbell, in no case should you do a sharp straightening of the arm, as this can lead to injury;
- When performing exercises, the back should be flat, the shoulders should be lowered down, and the chest should be slightly pushed forward;
- It is necessary to raise and lower the dumbbells only with a straight back, since in this case the back muscles take over maximum load, unloading the spine;
- Before starting a workout, you need to slightly warm up the muscles. Stretching exercises are good for this. They increase blood flow in the muscles and help flush out lactic acid, which causes muscle pain the day after exercise;
- You can perform any arbitrary movements: run, dance, jump rope. This will increase blood flow to the joints and muscles. It does not take much time to warm up, 3-5 minutes is enough.
Bust Exercises
Working with dumbbells
- Pushups. When performing this exercise, all the muscles of the chest are fully involved. Lie down on your stomach. Spread your arms wide. They should be at chest level. Elbows should be slightly bent. As you inhale, slowly and slowly go down, and as you exhale, rise up. Do 2 sets of 8-10 repetitions. After each approach, rest for about 5-7 seconds;
- Lie on your back. Take dumbbells in your hands. Spread your arms to the sides, and then cross. So do 5 times in 2 sets. Rest 10 seconds;
- In a prone position, put outstretched arms with dumbbells behind your head. Slowly raise your arms above your head and lower in the abdomen. Then again take the original exercise. So do 7 times in 2 sets;
- Lie on your back, take dumbbells in your hands. Slowly raise your arms up above your head, straightening your elbows, and also slowly lower them, bending your elbows. Exercise to do 10 times;
- Sit on your knees. Stretching out your arms, slowly lean forward, reaching your chest to your hips. Do this exercise 7-10 times;
- Without changing position, wave your arms with dumbbells in front of you, alternating arms;
- In the same position (sitting), keep your hands in front of your chest, bending your elbows. Slowly spread them apart and return to the starting position. Do this exercise 7-10 times;
- The next exercise is performed sitting or standing, without weights. In front of the chest, fold your hands palm to palm and press each other with force, perform 15-20 times. Such a load works on the muscles that pull the chest up, saving it from sagging.
Work with shock absorber
- Fix the shock absorber to the floor with your feet and use both hands to pull it up as high as possible. Put your feet shoulder width apart. Do this exercise 5-7 times with 2 sets. After each approach, rest for about 10 seconds;
- In the supine position, put the shock absorber under your back and grasp its end with each hand. Raising your arms above your head, slowly stretch it. It is enough to do 5 such exercises in 2 sets;
- The exercise can be made heavier by holding in your hands not only the ends of the shock absorber, but also dumbbells. However, such an exercise should only be started after a few weeks of training;
- After completing a 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.
Do not be afraid of pain. This is good sign- exercises are performed correctly and the necessary load is selected. Over time, the muscles will adapt and you will feel more comfortable. And you don't have to give up in the face of adversity. It will be difficult at first, but if you want to achieve positive results by exercising at home, prepare to train at least three times a week.
According to statistics, about 70% of the beautiful half of humanity are not satisfied with the size of their breasts, 60% of them would like to increase this part of the body by a non-surgical method. The safest, most affordable, painless and effective way today are bust enlargement exercises, which not only slightly increase the volume, but also correct the shape of the breast. Making breasts bigger by as much as 3-4 sizes with the help of physical exercises is, of course, unrealistic. But to give it elasticity and prevent sagging is quite possible. The main thing is the desire and regularity of training.
How exercise affects the size and condition of the breast
Most women believe that training contributes to the increase in the mammary glands themselves, without separating such concepts as "breast" and "gland". Physical exercise allow only to build up the muscles located under the mammary gland, which leads to an increase in the bust as a whole.
The female breast is a paired organ, which, as the anatomical structure in the figure below shows, contains practically no muscle tissue. The mammary gland belongs to the type of apocrine glands of the skin and consists of 90% of fatty and connective tissues, which cannot be pumped up. Therefore, in order to improve the shape of the chest, to increase its tone, all efforts should be directed to work with the muscles of the chest.
Well-developed and strong sternum muscles support weighted mammary glands, which preserves the aesthetics of the female breast. In this regard, regular exercise for this muscle group is recommended for expectant mothers and young mothers during lactation, so that under the weight of milk the bust does not fall and does not lose its shape.
Physical preparation of such a plan is necessary even for those women who decide to change the size of their breasts in a cardinal way, resorting to implants. After all, how beautiful this “load” will look depends again on the state of the pectoral muscles.
What do you need for breast augmentation classes?
Breast augmentation exercises can be performed both in the gym during workouts and at home. To do this, you should purchase small dumbbells in a specialized store. The mass of dumbbells should be selected in accordance with the weight and physical training women. They start, as a rule, with 2 kg, then the load is gradually increased, using dumbbells weighing 6-8 kg.
It is not worth overloading your hands during training with heavier equipment. This will not greatly affect the size of the bust, but the muscles of the arms will become too prominent, which does not always look feminine. Therefore, to achieve the desired result, you need to train not only diligently, but also correctly.
To train the muscles of the chest, a simulator or a rubber shock absorber is also used. Distinctive feature such devices - a complex effect on the muscles of the chest. The simulator involves all the necessary muscle groups, thus pulling up the bust.
To choose the right load, you need to do the first 3-5 exercises. If their implementation causes fatigue and it becomes more and more difficult to continue doing the exercises, this means that the load is correct. When the muscles adapt, and the exercises will be given easily and without much tension, then the weight should be increased with dumbbells.
Exercises to strengthen the muscles of the chest
The complex of simple exercises described below, which can be performed daily at home, will help maintain the muscle tone of the chest and maintain a beautiful bust shape.
- Stand with your back to one side of the doorway, resting your hands on the opposite side.
- Press firmly on the rack with your hands for 60 seconds.
- Lean forward and try to “push back” the opening post with your hands again for 60 seconds.
- Rest 3 minutes. Repeat the exercise 3-4 times.
"Prayer"
- Standing or sitting in the lotus position near the wall, press your back against it. Join your palms, placing them at chest level.
- Strongly squeeze your palms and linger in this position for 10-15 seconds.
- Unclench your closed palms. Then again squeeze your palms and hold for 10-15 seconds.
- Relax, take a break for a couple of seconds. Repeat 3 more times.
"Squeeze standing"
- Standing facing a wall, place both palms on the wall, keeping your arms at chest level.
- With great effort, try to "move" the wall. The back during the exercise should be straight.
- You need to try to “move” the wall for 2-3 minutes.
- After rest, repeat 3-4 times.
"Skier"
- Stand straight, straighten your back, clench your hands into fists.
- Perform movements similar to a skier's run for 1 minute: hands, slightly bent at the elbows, begin to move intensively back and forth.
- Smooth hands slowly raise and hold at chest level, lower and raise alternately 6 times.
- The cycle of exercises should be repeated 3 times.
"Push off the floor"
- Lie on your stomach, hands, toes rest on the floor. At first, you can put your feet on the bed.
- Start slowly lowering and rising on your hands.
- Starting with 2, increase the number of push-ups each time to 20.
"Stretching"
- Sit on the floor with your knees bent. Gently lean towards the floor, touching it with your forehead, and stretch your arms forward.
- Trying to stretch your arms as far forward as possible, linger for 7-10 seconds.
- After a short break, repeat 3 more times.
Dumbbell exercises
- Lying on your back, take dumbbells in your hands. Slowly spread your arms to the sides, and then cross them in the air. Do this 5 times - 2 sets. Break - 10 seconds.
- Remaining in a prone position, put your hands with dumbbells behind your head. Raise your hands, hold them above your head and slowly lower them in the abdomen. Take the starting position. The exercise is performed 7 times - 2 sets.
- In the supine position, take dumbbells. Raise your arms with dumbbells up, straightening your elbows, then slowly lower your arms, bending your elbows. Do 10 times this exercise.
- Sit on the floor with your knees bent under you. Alternating arms, wave your arms with dumbbells in front of you. Repeat the exercise 7-10 times.
- Remaining in the same position, place your hands in front of your chest, bend your elbows. Slowly spread your arms out to the sides, then return them to the starting position. Do this exercise 7-10 times.
Don't be afraid of pain. They are proof that the load is chosen correctly, and the exercises involve the right muscle group. After a while, the muscles will get used to the loads, and the discomfort will disappear. If you want to achieve visible results, you should train three times a week. Correct and regular exercises to increase the bust will allow you to notice changes after 2 months. Eight weeks of intensive training, and the volume of the chest will increase by 5-6 centimeters.