Tipps für das Training der weiblichen Brust

The female breast and strength training form material for much discussion. Basically, two points are important here that interest women. If you have a sagging chest, how can you positively change this condition by means of suitable exercises? Do you train your chest, won't it make it smaller? These two essential questions will surely have crossed your mind. Below you will find a few tips on how to improve the appearance of your breasts with strength training.

Firm breast: the fight against sagging breast

Most often, sagging breasts are caused by a loss of elasticity of the skin and connective tissue. These are natural consequences of the aging process as well as pregnancy. In addition, the natural shape and size of the breast is crucial. Your breasts are held in place by the small and large pectoral muscles. Although it consists mainly of fat, the breast tissue is attached to the large pectoral muscle by means of ligaments. Therefore, a firm breast depends not least on the strengthening of your chest muscles. Provided you don't smoke and eat a balanced and healthy diet, you can stabilize and strengthen your chest with simple means. Practically, you can do them all with your own body weight. You don't need dumbbells or equipment. It is very important that you breathe easily during the exercises. During the more strenuous phase you should exhale.

Effective exercises for tightening the breast

Very effective are the famous push-ups. In addition to your chest muscles, you also train the shoulders and triceps muscles. Get into the push-up position and tense the middle of the body for a clean execution, so that the back always remains straight. Slowly bring your entire body towards the floor and push it back up in the same way. If you manage three rounds of 15 repetitions, you are already really far. More is always possible, of course. The more difficult variations of the push-up are also very good. Especially a close position of the hands works intensively on your inner chest. For simultaneous training of your stability muscles you can place your hands on a medicine ball. You can increase the demands of push-ups by placing your feet on a higher level (bench, chair, etc.). If you are not ready yet, you can support your knees and slowly work your way up to the more difficult variations.

Another good exercise is the chest press, with which you train the lower chest. Stand up straight. Your legs are hip-width and parallel. Tighten your abdomen and press your two palms together. They should be slightly below your chest. Hold this position for ten seconds and then rest for another ten seconds. Repeat three times. The butterfly exercise is also very good. Take two full PET bottles in each hand. Stand upright and straddle your legs. Your knees are slightly bent. Now raise your arms so that your elbows form a right angle at the level of your shoulders. The upper arms are parallel to the floor. Now squeeze your arms to the middle and repeat ten times. In total you should do eight sets of ten repetitions.

For a fourth good exercise, stand up straight again. The elbows are again at right angles and the upper arms are parallel to the floor. Before starting, bring the two forearms together in front of the head and press the upper arms and palms against each other forcefully. Maintain this tension throughout the entire movement phase. Now raise and lower your elbows about ten centimeters. Do three sets of eight repetitions.

How do you avoid shrinking your chest with exercise?

This is a big fear of many women, which is why they often avoid breast training. The fear is unfounded. Training the muscles of the chest by no means leads to a reduction in the size of the breast. In fact, the opposite is true. Your workouts will make the muscles slightly bigger, but the fatty tissue of the breast will not change. The loss of body fat alone makes the female breast smaller. With a balanced diet and a holistic workout that includes your whole body, you can counteract this. On the other hand, you won't be able to amass large mountains of muscle like men because you don't have nearly enough testosterone in your blood to do so. They also promote the achievement of such large muscles through an appropriately comprehensive diet, which you also don't have to replicate.

Creams and scrubs

You can also support the elasticity of your skin by using creams and exfoliating gels. There are many products in this area. They all can only work if you strengthen your chest muscles. Otherwise, everything you do will fizzle out after a short time.

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