Do you hear women asking themselves how many times they can press a bench (ie bench press)? The answer is probably: “No one.” Women often do not. And that’s a shame. Impressions really are not just for men. It is precisely the training of your chest muscles, the upper half of your body, that women should not skip.
In the area of breasts, the flavors vary enormously. This way, one of them holds large breasts, while the other prefers small breasts. However, almost everyone agrees that breasts – regardless of size – should be firm and tight and should not, in particular, hang around so it is very important for women to train their chest muscles.
A woman’s breasts are held in place by the chest muscles (the same muscles are clearly visible in a man). If you are focused, repeatedly and if you train your chest muscles at least 3 times a week, your breasts will look firmer. Your breasts are held in place by muscles and if you train often and effectively, they become larger, which makes them stand out further. Pectoral exercises also have a lifting effect, which prevents you from hanging up early. Some examples of good chest exercises to train your chest muscles are as follows:
Bench presses with long barbell
Slanted bench press (‘incline barbell benchpress’)
Dumbbell Fly with hand weights
Push-ups (preferably close-grip) !!!
Will I get ugly muscled if I do heavy strength training?
It is very difficult to build up a large muscle mass just because of the fitness training (especially for women). Bodybuilders train extremely hard and follow a very specific diet. So getting fat from the muscle training really is not possible. By training 2 or 3 times a week you will mainly look healthier and tighter and you will get a new and beautiful shape of the body.
Do my breasts disappear through strength exercises?
The fat in your breasts naturally increases. The older you get, the more fat there is in your breasts. The only way you can get the fat out of your breasts is to go to an extremely low-fat percentage. Bodybuilders do this and it often happens with all crash diets or if there is excess weight (obesity), so at fat% above 35. If your overweight is low, the fat, which determines the size of the breasts, between your mammary glands definitely stay.
After two days you will get huge muscle pain if you have never done this before. Do this one, at most twice a week (you obviously should not neglect the other muscle group) and after a few months, you will have a few chest muscles that you are proud of.
When you do train back, arms, trunk, and legs, but not your chest, this can result in your body being out of balance. Some muscle groups are then over-developed and others just underdeveloped. As a result of bad posture, a bad chest compared to the rest of your body and because you have less strength here, some other exercises will not work either. This will make you get injured faster. The bonus for women is also that strong chest muscles are positive for the position of your bosom. Moreover, it fits well in a total development of your body and muscle tone.
Diets can benefit your figure, but your breasts will not get nicer. Of the once full and firm bosom, after a strict diet often does not much more and also gravity hits in all severity. And when the pounds recover secretly, your breasts become bigger again, but their original firmness is lost forever.
Do you want to lose a few excess pounds without changing your breasts in tea bags? Then take it easy. A weight loss of one kilo per week is really the maximum to limit the damage to your breasts.
Combine your pectoral exercises with a protein-rich diet. Proteins promote the build-up of muscles. Drinking a whey protein shake daily is a great way to get the necessary proteins.
Collagen and elastin
In addition to chest muscles, the firmness of your breasts also depends on the elasticity of your skin. Your chest skin is mainly responsible for the suspension of your breasts. The elasticity and quality of your breast skin are largely determined by collagen and elastin.
In order to keep these substances optimal, it is important that you get enough nutrients, such as pycnogenol, antioxidants, anthocyanidins, flavonoids and vitamins A, B, C and E. This is in green leaf greetings and fruits like berries and grapes. Furthermore, proteins from nuts, fatty fish, and lean meat are good for your breasts.
Vitamins A, B, C and E are important for the firmness of your breasts. This also applies to minerals and the trace elements iodine, zinc and selenium. Furthermore, the singly and polyunsaturated fatty acids such as omega-3 and omega-6 fatty acids are important. If you find it difficult to get enough vitamins and minerals, you can also take multivitamin supplements.
Omega 3 : Fatty fish such as salmon, tuna and mackerel is packed with omega 3. Omega 3 improves the complexion of your skin, so your décolleté looks shinier and healthier.
Vitamin E: Put avocados, nuts and spinach on the menu. They are rich in vitamin E, which nourishes the skin and removes imperfections. Also painful breasts feel less sensitive.
Moderate with Salt: Nutrition that contains a lot of salt will dry out your body. Moreover, dry skin is more prone to wrinkles. Avoid ready-to-eat dishes, which are often true salt bombs.