TOP 15+ Bài tập nâng ngực nở nang hiệu quả tại nhà 2024

Recently, the natural beauty trend is gaining interest and understanding from many women. One of them is breast augmentation exercises at home, which help improve an unattractive bust with basic exercise methods.

In the past, when thinking about breast augmentation, everyone probably thought about cosmetic surgery. For those who have enough courage and finances, this is not a big problem. But unfortunately, not everyone is so lucky. ISEUL would like to reveal that exercising is a great way to improve the lack of bustiness. This is an extremely simple method that any woman can do at home.

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Breast augmentation exercises at home are simple and effective

Breast augmentation exercises help increase bust size effectively

The beauty knowledge below will definitely help your chest muscles develop and become more toned.

Chest exercise number 1:

Step 1:

– Stand with your feet shoulder-width apart, then lower your knees and lean forward.

– Cross your legs together and lift your legs perpendicularly.

Step 2:

– Lower your body up and down like doing push-ups. When you come down, your elbows need to be perpendicular.

– Breathe deeply when lowering and breathe strongly when lifting.

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– Do 15-20 times, 3 rounds per day.

Chest exercise number 2:

Step 1:

– Lie down, lean your back against a support, legs spread wide, holding dumbbells in your hands, placing them to the sides.

Step 2:

– Keep your neck and back straight, eyes following the weight.

– Open your hands – take a deep breath, close your hands – breathe deeply.

Xem thêm : Sau thẩm mỹ nâng ngực phải mặc áo định hình bao lâu?

– Do 15-20 times, 3 rounds per day.

Chest exercise number 3:

Step 1:

– Sit on the exercise chair, neck and back straight, hands placed on the chair arms, at shoulder height.

Step 2:

– Push your hands forward, arms extended, exhale.

– Pull your hands back, breathe heavily.

Xem thêm : Sau thẩm mỹ nâng ngực phải mặc áo định hình bao lâu?

– Do 15-20 times, 3 rounds per day.

Simple breast augmentation exercises at home

Exercise 4: Lift dumbbells in front of your chest

Sit on a bench, holding a small or medium barbell (weighing about 4-7kg) in each hand so that the barbell is placed on your thighs. Squeeze your elbows close to your ribs and slowly lower your body to the bench, making sure your head rests flat on the bench, keeping the bar in front of your shoulders.

Next, drop your legs to the floor (if they can touch the floor), then lift your elbows to form a 90-degree angle with your chest area. Exhale and lift the dumbbells up above your chest, in line with your shoulders. Lower your arms while breathing in. Repeat this movement with the other arm at the same time. Hold the bar in your left hand level with your shoulders and chest while lifting the bar straight up with your right hand. Then lower your right hand, rest for 1-2 seconds, then continue with your left hand. Just repeat continuously for 3 sets with each arm, each set lifting the weight 6-10 times.

Exercise 5: Raise dumbbells to shoulder level

The start is similar to the exercise “Lifting weights in front of the chest” but you should use smaller weights if you have never done this exercise before. Lie on your back on a bench with both hands holding the barbell and resting them on your thighs or sides of your body, palms facing each other.

Use your legs to help strengthen your body. Stretch your arms straight up and lift the dumbbells above your chest. Keeping your elbows slightly bent, inhale and lower your arms into a T shape (making sure to keep your elbows from touching the bench) while your shoulder blades are naturally tightened. When the barbell almost touches your shoulders, stop, exhale and tighten your chest muscles to act as a springboard to lift the barbell up to its original position. Repeat this movement 3 sets, each set 8-10 times.

Lesson 6: Push-ups against the wall

Stand straight, legs shoulder-width apart, arms straight and relaxed.

Put both hands against the wall, legs and head back in a straight line at a 45 degree angle with the wall.

Inhale while pressing your body close to the wall, keeping your legs still.

After 2-3 seconds return to the starting position. Perform 15-20 times.

Exercise 7. Increase bust size 1 and 3: bridge pose

Bridge Pose, also known as Bridge Pose, is a high-intensity movement that mainly impacts the chest and buttocks. Therefore, this is an exercise that can increase the size of both busts 1 and 3 while overcoming sagging.

Bridge Pose is the fastest and most effective breast and butt lift exercise

How to do the bridge design:

• Lie on your back, keeping your arms and legs parallel to the floor
• Prop your legs up so that they are perpendicular to the floor
• Inhale and put force into your shoulders and legs, lift your hips and back up, clasp your hands together close to the floor.
• Hold the above position for 1 minute
• Do about 9-10 rounds and then rest

Lesson 8: Chest press for firm bust

Chest press is a fairly easy exercise that does not require investment in exercise equipment, so this exercise can be done anytime.

Proceed as follows:

• Stand straight, feet shoulder-width apart, arms extended horizontally, elbows bent at a 90-degree angle with shoulders, pointing upward.
• Slowly move your hands to a position in front of your chest so that your elbows touch your opponent
• Then extend your arms back to the starting position. Note, chest puffed forward
• Perform the above movements 3 sets, each set 15 – 20 times

Exercise 9: chest lift with push-ups

If you want your bust to expand, you can't ignore the push-up exercise that is familiar to both men and women. This is similar to the push-up exercise, but is somewhat more advanced and requires more strength. This exercise not only helps women's breasts become round and plump, but also helps lose weight effectively and have a supple and healthy body.

Push-ups are chest exercises that support comprehensive bust development

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Instructions for chest lift push-ups:

• Stand with both arms straight and perpendicular to the floor, with both toes resting on the floor
• Put all your strength into your hands and toes, inhale and lower your chest as close to the floor as possible.
• Exhale, put force into your shoulders and chest and push yourself back to the starting position
• Perform push-ups for about 3 sets, 10-15 times each set

Exercise 10: increase bust fastest with chest stretching position

Even though chest stretching is a simple design, it requires you to perform the correct technique and breathe properly to be able to bring high efficiency to your breasts. Besides helping the bust become firmer and fuller, the chest stretching position also helps women overcome back, shoulder, and neck pain extremely well.

How to do the chest stretch pose as follows:

• First, put your hands behind your back, clasping your hands tightly together
• Push your hands away from your back, keep your back and head straight, and your chest pushed forward
• Leave the style in place for 30 seconds or more, repeating continuously 5 – 10 times

Lesson 11: Cobra exercise helps firm the bust

Cobra is an easy pose and is considered one of the foundational poses of yoga. This exercise involves arching your back in a snake-like shape to help stretch your chest muscles, thereby helping your bust become rounder.

implementation formula

• Lie face down on the mat, stretch your legs back so that your toes touch the floor. Both hands are relaxed, placed next to the body, elbows close to the body
• Place both hands on the mat, placing both hands directly under the chest. Use pressure to press your thighs and hips close to the floor. Then, use force from your hands to slowly lift your upper body up
• Start using force to push your body up until your body is stretched. Pull your shoulders back and keep your hips tight
• Hold the position for 15 – 30 seconds, repeat if necessary and according to your strength.

Lesson 12: Increase bust size with handstand style

Handstand is a very familiar position that helps prevent breasts from sagging, but not everyone can do it successfully the first time in life.

methods of implementation

• First, everyone puts their hands on the mat, legs shoulder-width apart and kneels down. Adjust the width of your shoulders, arms, and legs to fit your body, then lower your arms to the floor, spread your 5 fingers on the mat, your body looking slightly forward and your thighs perpendicular to the mat.
• Begin to clasp your palms together and place them at the back of your neck, your shoulders are slightly slouched and your body is still facing forward.
• Then, bend your knees, breathe out gently and lift your legs off the floor, at the same time slowly stretch your legs up, hold in this position for about 30 – 60 seconds and finish the movement.

Lesson 12: Plank exercise

Plank exercise is a chest exercise for women at home that brings great results and is simple to perform. When doing this exercise, it will help the muscle tissue in the chest grow, so it will improve the measurement and women's bust will become firmer. How to practice Plank exercises at home as follows:

• Find a well-ventilated place to practice and use a specialized mat to perform this movement.
• Plank means pushing up with your elbows. When doing this exercise, you only have to maintain the push-up position with your elbows. Note that the hands are not too far apart and the legs are pressed together.
• Hold this position for about 30 seconds. You can wear a backpack on your back to increase competition, this method is both safe and effective.

Lesson 13: Chest exercise with Camel pose

This is one of the exercises that help women choose the most to help their breasts expand and slim their waist. Practicing this exercise at night will help you sleep deeply.

Kneel on the mat, legs shoulder-width apart.

Take a deep breath, place your hands on your pelvis and slowly lean back while moving your hands to hold your heels.

Put your body weight into your hands and push your chest and abdomen as far as possible forward.

Hold this position for about 30-60 seconds.

Return to the starting position, perform 10 – 15 times.

Lesson 14: Increase bust size quickly with tree style

The tree pose is an exercise that helps maintain the balance of the body as well as help the bust become firmer.

Doing:

• First stand straight with your feet shoulder-width apart, arms relaxed
• Slowly raise your right leg, aligning your knee so that your right foot can rest on your left thigh
• Then adjust so that your body is balanced and slowly raise your hands and clasp them together, eyes looking straight ahead, back straight, breathing deeply, relaxing your body.
• After about 5 – 10 minutes, lower your arms, at the same time gently drop your right leg, and switch legs.

Note when performing chest exercises for women at home

Breast exercises for women at home are the most popular method at the moment because they save time and money, develop and firm the bust as well as help the body stay supple and healthy. However, not every practice will bring the best results. Therefore, below are a few notes that women need to keep in mind when performing breast enlargement exercises for women at home:

• Before using a chest exercise for women at home, you need to warm up carefully first to avoid injuries such as sprains, dislocations, muscles, bones, etc.
• Add enough water before, during and after exercise. At the same time, drink enough 1.5 – 2 liters of water per day;
• Exercise needs to be persistent and regular. Combined with a healthy, reasonable diet that provides enough nutrients to achieve the best results;
• During exercise, you need to breathe properly;
• Exercise intensity needs to gradually increase, just as you should integrate many movements in one workout. However, the combination must be done with the correct technique to achieve the best results. If you practice incorrectly, it can be counterproductive;
• You should not exercise when your body is sick, injured, hungry or too full.

summary

Above are chest exercises at home for women compiled and sent to you by truonglehongphong.edu.vn. You should consult information and advice from expert doctors to give yourself good ways to exercise your chest. best!

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