18 سنوات
Hi, i am 18 years old and i workout 1h 6 times per week + healthy eating and im losing my extra weight but my breasts are getting smaller so what should i do? and i am 63kg 165cm .
4 أغسطس 2014
other thing thats may contribute to breast fat loss is loosing weight too fast doesn't give the skin time to shrink back and causes your breasts to look deflated and droopy,so try to lose your weight slowly and do intense exercise that is the important key in this ,aim to not lose more than 0.5 kilos ,by the way your weight is normal and you don't need to lose weight more ,if you lose more weight the weight will goes form any fat remaining areas including breasts ,so try to eat healthy food ,proteins and exercise moderately with some building muscles exercises
You canStrengthen the muscles of the chest wall to give the illusion of larger breasts. Do bench press exercises, push-ups, incline presses and other weight training exercises to increase the size of your pectoral muscles which will, in turn, expand your chest
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The most crucial measure to take in order to prevent –as much as possible- a reduction in breast size that accompanies overall weight loss is minimizing the amount of cardiovascular (cardio) activity performed such that you can reap health benefits without excess fat loss while emphasizing resistance (weight) training in an effort to increase the size of the pectoral muscles that lie underneath the breasts. Keep in mind though that the preservation of the fat comprising the breasts is not guaranteed, yet the breasts can very well be perked up by strengthening the main muscle group of the chest that supports them. Here are a few tips to try to achieve this:
• Strengthen the pectoral muscles: applying targeted weight training exercises that lift and firm the breasts by performing 2- 3 sets of the following weight lifting exercises, (little to no equipment is needed)
1. Incline Dumbbell Press – This is an excellent choice for isolating the upper pectorals. You need to lie on a bench set at an angle between 45 and 60 degrees while having your elbows bent. To complete the movement, extend your arms until the dumbbells touch and then lower them again. The front of the shoulder as well as the triceps (the muscles on the back of the arms) is also exercised in this routine.
2. Incline Dumbbell Flys – This routine aims to develop fullness in the chest area in order to give an appearance of firmer shapelier breasts. You can perform dumbbell flys on an incline bench set at an angle between 45 and 60 degrees or on a stability ball. With your arms slightly bent, hold the dumbbells, and then lower them until your elbows are at shoulder height. Complete the movement by lifting up the dumbbells again. This exercise also strengthens the front of the shoulder.
3. Standard Push-Ups or Modified Push-Ups – Push-ups are very effective in reinforcing the pectorals. Aside from standard push-ups, you can do modified push-ups, which differ from standard push-ups in that your body is supported by your hands and knees. Push-ups target the front of the shoulder and the triceps. To focus more on the upper pectorals, elevate your feet on a bench or stability ball.
These three exercises should be done in the specified order every other days for 2-3 days per week. During the incline dumbbell press and flys, use heavier loads that fatigue your muscles within 8-10 repetitions. For push-ups, you can perform anywhere between 15 and 25 repetitions.
Your chest work needs to be balanced out in order not to have enlarged bust but thin shoulders and hips. As such, you should also perform 2-3 sets of weight training exercises targeting the back, shoulders, and arms (lat pull-down, row, shoulder press, triceps dip, and biceps curl) in addition to exercises targeting the buttocks, hips, thighs, and legs (squat, lunges, leg extensions, and leg curls). Such exercises can be performed 2-3 nonconsecutive days each week using moderate loads that fatigue your muscles within 8-12 repetitions.
• Cardio training: routines that engage the upper-body like elliptical cross training swimming, rowing, or aerobic boxing. Aim at moderate- to high-intensity training for a maximum of 45 minutes, 3-4 nonconsecutive days each week. This amount of cardiovascular training is enough to keep your heart healthy without burning too much fat.
• An adequate amount of protein in your diet, from fish, poultry, lean meats and/or non-meat food sources that are low in fat, is essential in order to enhance muscle growth and development. Of course, foods rich in nutrients like complex carbohydrates (vegetables, beans, whole-grain products), healthy fats, and fruits are also necessary on a daily basis.
• Strengthen the pectoral muscles: applying targeted weight training exercises that lift and firm the breasts by performing 2- 3 sets of the following weight lifting exercises, (little to no equipment is needed)
1. Incline Dumbbell Press – This is an excellent choice for isolating the upper pectorals. You need to lie on a bench set at an angle between 45 and 60 degrees while having your elbows bent. To complete the movement, extend your arms until the dumbbells touch and then lower them again. The front of the shoulder as well as the triceps (the muscles on the back of the arms) is also exercised in this routine.
2. Incline Dumbbell Flys – This routine aims to develop fullness in the chest area in order to give an appearance of firmer shapelier breasts. You can perform dumbbell flys on an incline bench set at an angle between 45 and 60 degrees or on a stability ball. With your arms slightly bent, hold the dumbbells, and then lower them until your elbows are at shoulder height. Complete the movement by lifting up the dumbbells again. This exercise also strengthens the front of the shoulder.
3. Standard Push-Ups or Modified Push-Ups – Push-ups are very effective in reinforcing the pectorals. Aside from standard push-ups, you can do modified push-ups, which differ from standard push-ups in that your body is supported by your hands and knees. Push-ups target the front of the shoulder and the triceps. To focus more on the upper pectorals, elevate your feet on a bench or stability ball.
These three exercises should be done in the specified order every other days for 2-3 days per week. During the incline dumbbell press and flys, use heavier loads that fatigue your muscles within 8-10 repetitions. For push-ups, you can perform anywhere between 15 and 25 repetitions.
Your chest work needs to be balanced out in order not to have enlarged bust but thin shoulders and hips. As such, you should also perform 2-3 sets of weight training exercises targeting the back, shoulders, and arms (lat pull-down, row, shoulder press, triceps dip, and biceps curl) in addition to exercises targeting the buttocks, hips, thighs, and legs (squat, lunges, leg extensions, and leg curls). Such exercises can be performed 2-3 nonconsecutive days each week using moderate loads that fatigue your muscles within 8-12 repetitions.
• Cardio training: routines that engage the upper-body like elliptical cross training swimming, rowing, or aerobic boxing. Aim at moderate- to high-intensity training for a maximum of 45 minutes, 3-4 nonconsecutive days each week. This amount of cardiovascular training is enough to keep your heart healthy without burning too much fat.
• An adequate amount of protein in your diet, from fish, poultry, lean meats and/or non-meat food sources that are low in fat, is essential in order to enhance muscle growth and development. Of course, foods rich in nutrients like complex carbohydrates (vegetables, beans, whole-grain products), healthy fats, and fruits are also necessary on a daily basis.
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