Get rid of the nightmare of sagging breasts with 3 exercises to strengthen your chest muscles

Sagging breasts are not exclusive to girls with big breasts, girls with small breasts can also have the problem of sagging breasts! The fitness instructor said that breast sagging can be prevented and delayed. By exercising the chest muscles appropriately, it can effectively improve breast sagging, eliminate accessory breasts, and make droopy breasts look more focused and firm!

Physical fitness instructor Chen Yanru said that the breasts are composed of pectoral muscles, mammary glands, and fat. The size of a woman's breasts depends on her congenital or developmental growth conditions. The breasts are affected by gravity and will inevitably sag. However, girls with sagging breasts don’t have to worry. By exercising the chest muscles moderately, you can not only improve the annoying sagging breasts, but also eliminate accessory breasts, making the breasts look firmer and more focused!

[Action 1/Push-Up]

[Action 1/Push-Up]

action:

1. Lie prone, place your palms under your shoulders with your fingers facing forward, and support your torso by lightly tapping your toes.

2. When you inhale, tighten your abdomen, extend your elbows outward and lower them until they are parallel to your back, and stay for 1 second.

3. Exhale and move upward, feeling your chest muscles pushing you up to the initial position.

Number of times: Do 20 times as a set, and do 3 to 4 sets. (Can be adjusted according to your physical condition).

Tips: The starting position of push-ups requires strong wrist and core muscles. If beginners do not have enough muscle strength, they can simplify the movement to the "kneeling position" (cross your knees and lightly touch the ground with your toes).

Training attention principles

1. When lowering your body, remember not to lift your hips. Keep all the muscles in your body exerting force and distribute the center of gravity evenly throughout the body.

2. During the operation, slightly retract your chin, keep your eyes looking directly downward, and keep your head on the extension line of the spine, and do not swing it up and down.

3. During the exercise, if the elbows are open (about 45 degrees), the main muscle group trained is the pectoralis major; conversely, if the elbows are close to the body, the main muscle group trained is the triceps. It can be adjusted according to personal training needs.

【Action 2／Dumbbell Fly】

【Action 2／Dumbbell Fly】

action:

1. Sit on a bench, holding dumbbells in both hands, with your feet evenly and steadily placed on the ground on both sides.

2. Lie down slowly and lift your hands upward until your elbows are slightly bent. Pull your shoulder blades back, straighten your chest, and tighten your abdomen.

3. Hold the dumbbells with your palms facing each other, and slowly lower them to both sides until they are parallel to your body.

4. To recover, bring your hands toward the center of your body, above your chest.

Number of times: Do 12 to 15 times as a set, and do 4 to 5 sets (can be adjusted according to your physical condition).

Effect: This action trains the active muscle groups including the pectoralis major, anterior deltoid and brachioradialis of the forearm.

Tips: Since this movement has a small resistance burden, it can be performed with only some lightly weighed tools (such as a kettle) and a long bench.

Training attention principles

1. When you first start training, it is recommended that you keep your elbows at a fixed angle and on a fixed track to avoid using the wrong muscle groups.

2. Inhale slowly while stretching your elbows downward; on the contrary, exhale slowly while doing concentric contraction upwards and keep breathing.

3. This movement uses the shoulder joint. During the training process, remember to keep your shoulder blades tight and your chest up, slow down your movements, and focus on the contraction and extension of the pectoralis major to avoid shoulder joint injuries.

[Action 3/Bench Press]

[Action 3/Bench Press]

action:

1. Sit on a bench, holding dumbbells in both hands, with your feet evenly and steadily placed on the ground on both sides.

2. Lie down slowly and lift your hands upward until your elbows are slightly bent, with your fists facing each other, and hold the dumbbells above your shoulders.

3. When exercising, bend your elbows 90 degrees to the sides of your body and on the extension line of your chest line (above your nipples).

4. When pushing up, bring your elbows together to squeeze your chest, then slowly exhale to return to above the shoulder line.

Number of times: Do 12 to 15 times as a set, and do 4 to 5 sets (can be adjusted according to your physical condition).

Benefits: This exercise can fully stretch the pectoralis major muscles.

Tips: Since this movement does not have a horizontal bar and is relatively difficult, it is recommended that beginners use light weight tools (water bottles) when training, or have a professional to assist in the training.

Training attention principles

1. During the push-up process, be sure to avoid arching your waist and back, which will cause excessive pressure on the lower back.

2. During the training process, remember to keep your shoulder blades tight and your chest up, slow down your movements, and focus on the contraction and extension of the pectoralis major.

3. If you have had a waist injury or weak lower back muscles, you can bend your knees and lift your feet onto a bench to provide sufficient support for your lower back.

【Photo/Provided by Abs Fitness Club】