The exercise is one of the ways to improve the measurement of the first round. In addition, you also need to coordinate with the appropriate diet to achieve high efficiency.The following will be the effective exercise exercises that you can refer to.
1. What are the breast exercises in women?
Whether it is a chest exercise or any sports exercises is a method that many people choose to improve health.With breast exercises in women not only helps to increase the size of the first round, firming the first round, but the child has many health effects such as:
- Make the breasts bloom, firmer, more attractive.Helps overcome sagging breasts, better breast augmentation.
- Some breast exercises also work to the abdomen and buttocks.
- Chest exercises also make the body more flexible and healthier.
- Can help fight cardiovascular diseases, good support for back diseases.
2. Suggest 9 exercise exercises to increase round 1 effectively for women
Here are 9 suggestions on the exercise to increase the first round for women.Depending on the practice needs as well as the different abilities of each person, choose the right breast exercises.
2.1.Push against walls
Anti -push exercises with walls are one of the effective round 1 exercises for women at home that many people apply.Because this is the main action on the chest, helping the chest muscles to expand and firmer.
Anti -push exercises with walls are one of the effective exercise exercises (Image: ST)
How to do push -up exercises with walls as follows:
- Leave the body in a upright stand, parallel legs with shoulder width, 2 hands relaxed.
- Put 2 hands against the wall.
- Breathe and at the same time squeeze the body with the wall, keeping the legs.
- Keep that posture after about 2-3s back to the original position.
- Do this exercise more than 15-20 times, need to pay attention to the breathing.
2.2.Breast augmentation with soil inhalation
Breast augmentation with the soil inhalation is an increase in the first round for women that should not be ignored.In fact, this exercise is almost like pushing, but more advanced.The effect of this exercise not only helps to firm the first round, but also helps reduce waist, lose weight, slender body, supple.
Breast augmentation with soil inhalation is an increase in the first round for women that should not be missed (Photo: Internet)
How to perform an increase in breast augmentation exercise with the following:
- Anti -arms perpendicular to the floor and toes also resist on the floor.
- All forces put on both hands and toes.
- Carry out inhalation, and slowly lower the chest close to the floor.
- Breathe out and then use force on the shoulders and chest to push the body to the original position.
- Perform this movement 10-15 times/3 rounds.
2.3.Gentle breast dilatation exercises help increase round 1
Gentle breast dilatation is one of the exercises that many small round women apply to help expand breasts.At the same time, this exercise also helps to relax and more comfortable.
How to perform light breast relaxation exercises as follows:
- Create the most comfortable sitting posture.
- Then put your hands up high, then fold your hands behind the neck.
- Bring the two hands touching each other, the chest puffed out, the back must be straight.
- Then leave that posture as long as possible.
- Back to the original position and reinstall the movement.
2.4.Plank lift hands
Plank lifting exercises not only help reduce belly fat, but also help the chest grow, increase the size of the round 1.Increase size, firmer.
Plank lifting exercises help the chest grow, increase the size of the round 1 (Photo: ST)
How to perform a hand lifting plan:
- Create a high plank posture, two hands holding weights against the floor, parallel to the shoulders.
- Two legs to parallel to the shoulders, toes facing the floor.
- Perform the right hand, slowly lift the left hand close to the side of the ribs, chest and weights without contact with each other.
- Hold this position for 2-3 seconds, then lower your hands.
- Make the same hand as the left hand.
- Apply from 5 to 10 times per hand.
2.5.Easy breast pressing exercises
Chest pressing is also one of the effective exercise exercises that many women choose.By simple exercise, easy to do.
How to perform breast pressing exercises:
- The posture can choose to stand or sit upright, so that the body is most comfortable.
- Bring your hands to spread wide in front of your chest.
- Fold the elbow into a right angle, hands upwards.
- Then slowly squeeze your hands and elbows touching each other.
- Perform this operation 20 times/2 rounds, when done, it is necessary to pay attention to the breath evenly.
2.6.Best stretching exercises help increase the breasts for women
One of the first -round exercises for women used by many women is to stretch the chest.Exercise with operation is quite simple.However, this exercise requires the implementation of the new operation standard to bring results.
Chest stretching exercises help increase the breasts for women (Photo: st)
How to perform the breast stretching exercises as follows:
- Keep your body upright, bring your hands back.
- Woven 2 hands together, then stretch and push the hand back, when the feeling of the hands was full.
- The chest pushes forward, neck and head hold straight.
- Keep such posture for about 30 seconds then return to the equilibrium position.
- Repeat the posture from 3 to 5 times.
2.7.Camel posture
Camel posture is one of the yoga exercises that help breast enlargement, slim waist that many women have maintained practice.This exercise also helps to stretch the tendon, blood circulation, reduce stress.With this exercise should practice in the evening before going to bed, to get the best sleep.
How to perform a camel posture is as follows:
- Create a kneeling posture on the carpet so that the legs are as wide as the shoulder.
- Take a deep breath, then put your hand on the pelvis, then slowly lean back, and use your hands to grab the heel with your hands.
- Pour the body gravity into the arms and push the chest and abdomen forward.
- Keep the posture within 30 seconds to 1 minute depending on the ability.
- Return to the original position, perform this exercise from 10 to 15 times.
2.8.Exercise with chairs
One of the best exercise exercises for women is easy to do, which is chosen by many women.This exercise not only works to increase the size of the first round, but also helps to reduce biceps fat very well.
Swelling with a chair is one of the gymnastics exercises for women to be easy to do (Photo: st)
How to do the exercise with the chair:
- Need to prepare a stool, sure.
- The body stands in front of the chair, then gradually lowered his hand to cling to the edge of the chair so that the arm is straight, the thigh created with a 90 -degree corner calf.
- Slowly lower the buttocks and legs down the floor so that the elbow forms a right angle, then push the body back to the equilibrium position.
- Then repeat that movement from 15 to 20 times.
2.9.Exercise with prayer posture
Next is one of the effective and effective exercise exercises that are simple, people can do it without tools and do it anywhere, anyone can do it.
How to perform exercises to increase the first round for women with the following prayer posture:
- Give the body a upright posture, two legs bunched together, the face looks straight.
- Bring your arms up, touching your hands together.
- Slowly pull your hand close to the chest (not touch the chest) so that the elbow is 90 degrees holding in this position for 10 to 30 seconds.
- Repeat this exercise 15 times.
3. Some important notes when performing the first round exercises for women
Here are some notes before and while practicing exercises to increase round 1 for women to be safer and more effective:
- Need to choose the appropriate, comfortable, fit body, with elasticity and sweat absorbent to help the practice to be most comfortable.
- Choose exercises that are suitable for each person's ability, should not choose the exercise too difficult, making the body unable to do and maintain.
- Should practice many combined movements to avoid boredom, and maintain regular practice will bring better effect.
- Also can practice in combination with other subjects such as swimming, gym, jogging ...
- Should combine exercise with a reasonable diet, pay attention to the diet high in protein, fiber, vitamins and should limit foods containing stimulants.
- Make sure to drink enough water and get enough time to help the body regenerate and recover better.
Above is a suggestion about 9 exercise exercises to increase round 1 effectively for women.In general, these exercises are not too difficult to do every day.If you want to have an ideal round, seductive firmness, you need to maintain hard work.Also do not forget to combine with a healthy healthy diet.