What are the ways to train chest muscles for girls?

Chest muscles are something that boys dream of, but we may not know that many girls also want to have them. That's right, girls also train their chest muscles. Why do girls train their chest muscles? It's easy to understand, because training chest muscles will make your breasts firmer, which to some extent achieves a breast enhancement effect. Today I will teach you some ways for girls to train their chest muscles.

If girls just want to enlarge their breasts, there are two ways

One is to increase the fat content of the breast to develop the mammary glands, which will have the effect of breast enlargement. This method is achieved through diet and medication. But you must understand a misunderstanding that there is no such miracle as partial weight loss. If you enlarge your breasts through diet, the overall breasts will become fuller. However, if a girl wants to lose weight, her breasts will also become smaller accordingly.

The second is to make the chest muscles fuller and support the breasts through exercise, so that the breasts look more upright and less likely to change shape. However, it should be done in moderation. If the subcutaneous fat is gone, then you will have a figure like that of a female fitness contestant. However, if you only exercise at an ordinary level without the assistance of professional personal trainers, nutritional ratios, and steroid drugs, your body fat ratio will not reach that high level. So don't worry.

After saying so much nonsense, what I actually mean is that an exercise plan that exercises the entire chest is suitable for girls, and also taking into account the physical strength of girls (the person above mentioned the parallel bar push-up, I think this movement is not only difficult for girls, but also for boys considering the current physical fitness level in our country. Sigh~ the physical fitness of our country's citizens). We can do the following small movements, which can not only exercise various parts of the chest, but also do not require too much physical strength and are very suitable for girls.

1. Push-ups on the palms (also known as push-ups in kneeling position). Parts trained: upper chest (main part trained), lateral chest (secondary part trained). Key points: Palms slightly narrower than shoulders (so that the focus of the exercise is on the upper chest). Keep your palms as close together as possible (this exercise mainly trains the chest seam, that is, the cleavage. Many girls with broad chests can use this exercise). The lower body can be in a kneeling position to reduce pressure. Using the weight of the upper body to train the chest is safe and effective. The exercise cycle is 6 sets of 7-10 reps in a set, with an interval of 30 seconds to 1 minute between sets (depending on your physical strength, the shorter the better). After starting the exercise, you must persist in completing it. It is also an exercise of willpower and an affirmation of yourself. It is also helpful in developing self-confidence.

2. Stand upright and expand your chest. Exercise area: The outer edge of the chest. Key points: Stand upright with your knees, feet together, hands raised horizontally (you can pick up some heavy objects to increase the exercise effect). Open your arms to the level of your shoulders, gradually separate them, and then close them. Be sure to move slowly. One movement cycle is 3-5 seconds for an appropriate movement cycle. There are 6 sets of 7-12 movements per set, with a 30-second interval.

3 Incline push-ups exercise the lower edge of the chest (this exercise is actually not as effective as the double-bar flexion mentioned by the friend above, but the requirements of that exercise are a bit higher for girls, so this exercise is more suitable for girls, sorry) If you want a straight chest, this part is very important. Key points of the movement: Find an upper slope that is slightly equal to 45 degrees (that is, put your feet on the ground and support your hands on the edge of the bed, which is roughly appropriate). Make your palms narrower than your shoulders (pay attention, when your palms are wider than your shoulders, the exercised part becomes the outer edge of the upper chest, the connection part between the pectoralis muscle and the deltoid muscle, which will make the chest and shoulders connected into one piece. It looks good on boys, but not on girls. This brings up another problem, that is, the slightest difference in the movements will lead to a big difference in the exercised parts, so pay attention.) At the beginning of the movement, keep your elbows close to your ribs. 6 sets of 5-8 reps/set with 30-1 minute intervals.

Don't simply mistakenly think that pectoral muscles are only for boys. Women can also train their pectoral muscles to achieve the effect of breast enhancement. However, girls should pay more attention to the method and not adopt the method of boys to train their pectoral muscles. That will have bad consequences. Girls should train their pectoral muscles according to girls' methods and use some foods. They should start with training their pectoral muscles to achieve the effect of breast enhancement. Female friends may want to give it a try.