It is difficult to find a woman who would be satisfied with the size or shape of her breasts. This is why plastic surgery is so popular. But most often, the fair sex show such dissatisfaction with their appearance due to low self-esteem and ignorance that bust shapes are different, just like eye or hair color, for example. But everyone follows the standards of beauty and wants to fully comply with them. But size is just one of the parameters that determines the type of breast.

From the onset of puberty, a woman's mammary glands begin to form.

Experts determine several factors that affect the shape and size of women's charms:

• Breast shapes are primarily due to heredity.
• Sex hormones play an important role. A failure in their work can lead to a halt in growth or, conversely, to an excessive increase in the mammary glands.
• The amount of adipose tissue to a certain extent determines the shape and size of the breast.
• The strength and structure of the fibers of the connective tissue that creates the frame of the female bust.
• Strength and development of muscle tissue.
• The presence of any pathologies of the mammary glands.

The shape of the female breast is determined by several parameters:

1. First of all, the chest is distinguished by its location on the chest. There is a high and low landing. The latter is often confused with sagging, but these are completely different things.
2. It is also necessary to take into account the elasticity and density of the mammary glands. Elastic soft breasts are considered ideal. But its texture changes in connection with pregnancy and childbirth. The bust may become moderately elastic or even sluggish. This situation can be corrected with the help of plastic surgery.
3. When classifying forms, the width of the very base of the mammary glands is also taken into account. It is wide, narrow and medium.
4. Volume also matters. The bust is convex, retracted or flat.

Not only the shapes and sizes differ, but also the nipples and areolas. The latter can be oval or round. The location of the areolas may be shapeless, but this does not mean that the chest is irregularly shaped. Usually women are concerned about this problem. Many even correct it with plastic surgery.

The shape of the nipples is also important for the visual perception of the female breast. They may be convex or flat, cone-shaped or funnel-shaped, or unshaped. The development of a serious pathology may be indicated by a change in the appearance of the nipples. For example, if they were elongated, but became flat.

The shape of the bust of women determines the subcutaneous fat layer, as well as the state of the entire connective capsule.

The most common chest

• In the form of a hemisphere. Such a bust has its subspecies. It is apple-shaped, disc-shaped and spherical.
• The cone-like can be in the form of a pear or an eggplant.

The bust is a sore subject for many women. But you need to understand that not everyone likes curvy shapes, and not always miniature breasts and rather big nipples look bad. There are lovers on every breast.

Some sexologists are of the opinion that the shape and size of the mammary glands affects the relationship between a woman and a man in bed. So, busty girls are credited with complete emancipation and burning passion, but high demands on a partner. Women with medium-sized busts are completely picky and will enjoy intimacy as much as possible. Girls with small breasts are very worried about the fidelity of their partner, so they are ready to do everything for his pleasure.

Is it possible to change the shape?

All women breasts come in different shapes and structures, but the standards are unforgiving. At the moment, the main criterion for the quality of the bust is its ability to maintain its shape with any movement of the body. That is, an elastic bust is considered beautiful.

For women who are not satisfied with their forms, there are several options to get out of the situation:

• Correct your posture. Correct posture cannot correct the shape and size of the female breast, but it will look better, even with a small size. A person with correct posture keeps the body and head straight, without any extra effort. A woman with a correct gait walks easily and naturally, her shoulders are slightly lowered, while her chest protrudes forward, and her stomach is drawn in. In a woman who stoops, even a large and beautiful bust becomes invisible.

You can become the owner of a beautiful posture with the help of exercises. You need to stand with your back to the wall and press against it with your shoulder blades and heels. In this position, you need to be 15-20 minutes. You need to do the exercise regularly. It is also helpful to walk with a book on your head and try to hold it. This will help you learn to keep your back and head straight.

• Pick the right underwear. To date, a large number of bras for women have been created, which allow you to hide all the flaws in the shape and size of the breast and emphasize the dignity.

But you need to be able to choose the right underwear. Here we are talking not only about beauty, but also about the convenience of a bra. It should not be too tight, as this disrupts blood circulation and can cause serious illness. If you wear a bra that is too loose, it will not support your breasts, they will quickly sag, and stretch marks will appear.

There are several tips to help you choose the right underwear. All women should remember them.

1. It is necessary to buy a bra only in your size, the straps should not press and cut into the body.
2. A bra with a horizontal seam makes the bust look rounder.
3. To hide the problem of a small size, bras with foam rubber were invented. This is a great option for women with small breasts. It visually enlarges the bust.
4. A bust with a T-shaped seam will help to hide sagging mammary glands.

But these tricks only help visually improve the shape and size of the female breast. For those who want drastic changes, surgery is the only way out.

They practice such methods of restoring and improving the condition of the mammary glands:

1. Lift. The problem of sagging breasts usually occurs in women after childbirth or with sudden weight loss.
2. Increase. The procedure is aimed at changing the size of the bust. An incision is made behind the mammary gland, where an implant is placed, which makes the breast larger. It is one of the most requested plastic surgeries today. According to numerous studies, breast enlargement is not harmful to health.

But every woman should know that getting a specific shape plastic surgery will not always help. It all depends on the structure of the gland, chest and other individual characteristics of the body. But this does not mean that the new bust cannot be perfect. The main thing is that everything should be proportional and look natural.

How to keep the shape of the bust?

For all women, it is important not only what breast forms exist and how to change it, but also whether it is possible to maintain their breast shape. This is especially true for women after childbirth and breastfeeding.

In the normal state, this part of the body consists of a gland and adipose tissue. During lactation, the mammary glands increase due to the production of milk.

After the cessation of lactation, the breast gradually returns to its previous shape. But it doesn't always go back to what it used to be.

The condition of the mammary glands can be adversely affected by the abrupt cessation of breastfeeding and breast tightening. So that the mammary glands do not sag, it is necessary to wean the child from mother's milk gradually. A sharp weight loss can also affect the shape of the bust. The fact that the condition of the breast has worsened can only be evidenced by a doctor after an examination.

So that the state of female charms does not worsen, they must be looked after as carefully as any other part of the body.

The most efficient ways are:

• Massage. It can also be done at home. It is enough just to massage the glands with a jet of water. It is important to do this regularly, at least every other day. The procedure improves blood circulation and normalizes metabolism. Dousing with cold water and a contrast shower are also very useful. After water procedures, the chest should be rubbed with a terry towel and a nourishing cream applied.
• Proper nutrition. For women, it is very important that green tea, chicken meat and orange juice be present in the diet.
• Exercises. There are special exercises to strengthen the mammary glands. These are push-ups, squeezing the ball at chest level and others. Such gymnastics will help strengthen the muscles, and maintain the elasticity of the bust for a longer time. It is worth working out for a month without missing workouts, and the result will be immediately noticeable.

Women should know what factors negatively affect the condition and shape of the breast.

The most important are:

1. radical diets. A sharp weight loss quickly breaks down adipose tissue in the mammary glands and only sagging skin remains from them.
2. Uncomfortable and tight underwear.
3. Excessive passion for solarium and sunbathing. Ultraviolet rays lead to rapid aging of the skin. It becomes flabby and wrinkles appear.

Regardless of the shape of the breast, its condition must be maintained with appropriate care. Her condition is influenced by many factors, as this is a very delicate part of the body.

The most important reason for loss of breast shape is age. Already after 30 years, a woman cannot boast of perfectly elastic breasts, unless, of course, she has resorted to plastic surgery.

Very often, even young girls are unhappy with their bust. They want to make it more attractive so that men like it more. Perhaps such desires are meaningless, since the eternal striving for perfection only does not allow you to live in peace. You can't please all men anyway. It is not the shape of the breast that determines attractiveness and sexuality, but health and self-love.

Let's look at some features of the pectoral (pectoral) muscles: there are muscles, the lower edge of which is a straight line; others differ in the forms of each individual pectoral muscle, rounded at the bottom. But, no matter what variety your muscles belong to, this position cannot be changed. However, the mass of each individual section of the pectoral muscles can be changed to a greater or lesser extent.

The upper region of the pectoral muscles.

The upper chest muscles are best built with all sorts of incline bench presses. Set the back of the bench at an angle of 35 to 50. A steeper angle of inclination will work out the uppermost bundles of the pectoral muscles. The lower the slope of the bench, the lower the zone of the pectoral muscles moves the impact of this exercise.

Experiment with a variety of exercises, including barbell incline presses, dumbbell incline presses, and incline raises with dumbbells or block devices.

Internal parts of the pectoral muscles.

Today, bodybuilders want to show a powerful development of the pectoral muscles in the area adjacent to the sternum (breast bone. Also, when the internal parts of the pectoral muscles are maximally developed, the striation of the muscles as a whole is more clearly manifested, and you know what impression it makes.

The internal parts of the pectoral muscles are usually very difficult to train, but today we have access to specialized machines that include an apparatus for crossing the arms, or the so-called crossover machine, in which the internal parts of the pectoral muscles are worked out by crossing the arms in front of the torso in the final stage of each repetition. There is also a Peck-Dec machine, in which the vertically positioned forearms are brought to each other in each repetition.

External parts of the pectoral muscles.

The outer parts of the pectoral muscles tend to be forgotten more often during training, and most athletes (both men and women) need an accentuated development of this muscle group. Why? Yes, simply because when you build powerful outer zones of the pectoral muscles, you achieve a greater torso cone.

You create an additional visual illusion of width in the upper chest and in the shoulder girdle. Without the presence of thick layers of muscle in the upper outer part of the chest, you acquire the outline of the chest, as if expanding downward.

The best exercises for the external pectoral muscles are push-ups on parallel bars (chin down on the chest, elbows to the sides, legs shifted), bench press with a wide grip, as well as dilutions with dumbbells lying on a horizontal bench.

It is interesting to note that, along with the muscles of the pelvic girdle (gluteal and upper thigh muscles), the pectoral muscles are among the fastest responding to training and growing muscles. For this reason, everyone should be aware of the possibility of a problem - traces of skin stretch marks. Only if you are vulnerable to these "internal skin tears" do not combine a large amount of heavy chest exercise with a high-calorie diet. Skin stretch marks cannot be removed. They are the result of the skin not having time to stretch following the increased development of muscle volume underneath. Proper nutrition, especially having the right balance of minerals, can help improve skin elasticity and its healthy condition. The only solution to the problem of stretch marks that have already appeared is surgery, so your best defense against this not particularly pleasant picture is to prevent these marks.

Many people want to know if they can increase their chest capacity. Chest circumference, of course, increases as muscle mass is gained, but you will help a little if you practice pullovers with straight arms (using a light barbell), or pullovers lying across a high bench with a dumbbell. Traditionally, the trusty old school of physical culture (that's what bodybuilding was called in its early years) claimed that chest volume could be increased by alternating between sets of the so-called "Breathing" squats, performed at a high number of repetitions (20-30), and a barbell, or you yourself take it from the racks at the head of the training bench. Lower the bar to the nipple area on the chest and squeeze until the arms are straightened. In this case, the elbows should move to the sides, as far as possible from the torso. Drop and repeat. Try not to let the bar bounce off your chest (don't bounce), which can damage the very sensitive nerve endings under the breastbone. This exercise can also be done with dumbbells.

Bringing the elbows forward on the peck - deck - simulator.

You will need to use a special peck - deck - simulator to perform this exercise. Hold firmly on the handles of the simulator, starting from the position of the elbows, divorced to the sides. Concentrate all your attention on the contraction of the pectoral muscles and bring your elbows forward. Return them to their original position and repeat. This is an isolated exercise for the pectoral muscles, and it works the entire area of ​​the pectoral muscles.

Breeding hands lying.

Lie on your back on a horizontal bench. You hold two dumbbells (or handles of the lower cables on a crossover simulator) in straightened arms in front of you, above your head. Slowly spread your arms to the sides of the body as low as possible (shoulders should be perpendicular to the torso), bring them up - forward and repeat. During the entire exercise, the arms in the elbow joints should be slightly bent, but their position should not change during the entire exercise. Imagine that both hands are in a plaster cast. As you grow in experience and strength, very decent weights can be used in this exercise. The exercise can also be performed on an incline bench.

Push-ups from the uneven bars in a wide emphasis.

Vine Gironda said that the most massive pecs he had ever seen in his life belonged to one athlete - the enforcer of yesteryear named Bill Trumbo. "He Never Did Any Bench Presses," Vine said, "but Only Dips."

The Gironde's recommendations for parallel bar push-up style are unique and clearly effective in the sense that they develop the pectoral muscles in the outer lobes (outer trim) and this gives the overall impression of chest width, emphasizing the overall tapering of the torso.

Your hands should be located on the uneven bars so that there is a distance of at least 75-80 cm between them; if you are a tall person, you need to increase this distance to 85 cm. In the downward phase of push-ups, it is important to move your feet forward, put your chin on your chest , and spread the elbows away from the torso. This movement is very different from the traditional style of triceps push-ups, which, although performed on parallel bars, require the elbows to be pressed against the torso, the feet laid back, and the head raised up.

Stretch your chest muscles as much as possible at the bottom of the movement, and then rise. After just a few repetitions of this exercise, you will feel the power of its effect on the pectoral muscles.

Bench press on an incline bench.

Hold two dumbbells or a barbell with your arms straight up above your head while lying on an incline bench. Usually the back of the bench is at an angle of 45.

However, more chest mass comes into play when the bench is at a sharper angle, say around 35xB0. In my opinion, this angle is ideal. Keeping your arms in a position with your elbows out to the sides and back and your palms facing forward, lower the weights down, press again, and repeat. You can also do this exercise with a barbell on a Smith machine.

Pullover with a dumbbell.

Some may argue with me - they say, this exercise is mainly designed to work out the latissimus dorsi, not the pectoral muscles. Yes, it works some of the lats, but this exercise is more often valued for its contribution to expanding the chest and working out the upper lobes of the pectoral muscles. Start by lying across the training bench, leaning on it only on the top of your back in the area of ​​​​the shoulder blades.

Hold the dumbbell with both hands above your head so that it is secure and comfortable in a vertical position (the palms of both hands should be on the inside of the discs at the top end of the dumbbell. Slowly lower the dumbbell behind your head, keeping your arms slightly bent at the elbows. Let your chest cage to full stretch, and then return the dumbbell back to its original position with your arms straight above your head.The dumbbell can be replaced with a light barbell if you like this variation.The width of the grip of the barbell should be equal to the width of the shoulders.

Crossing arms on blocks (on a crossover car).

Most gyms have a machine called a crossover machine, although having one in your home gym can be considered a luxury. Properly applied cross-arms on blocks can allow you to thoroughly work out the central areas of the pectoral muscles, which are very difficult to "Get" with exercises on any other training equipment, with the exception, perhaps, of the peck-deck machine.

Hold the handles of the block device in the initial position of a certain "Cross", and then, leaning slightly forward, bring the hands to a position in front of the body, almost closing them. Your elbows should be fixed in a slightly bent position (again, imagine that they are in a plaster cast. Experiment with different positions of the torso and arms to direct maximum effort to the area of ​​\u200b\u200bthe pectoral muscles that you want to load the most. Robert Kennedy, excerpts from the book "Cool Bodybuilding".

Elastic, toned breasts are the pride of women and the admiration of men. But a chic neckline is not only an aesthetic pleasure. It is also a subconscious signal to the opposite sex that in front of a man is a successful future mother, capable of fully raising offspring.

There is something to fight for. And help in achieving the goal, in addition to a balanced diet and cosmetic care for the skin of the chest, thoughtful and most effective exercises for breast lift at home. But first - briefly about how the female breast is arranged.

The zone of the female decollete can be conditionally divided into two components: the mammary gland, which does not have muscle fibers, and the muscular corset that supports it. Between themselves - to provide nutrition to the gland, supply it with oxygen and remove oxidation products - they are connected by connective tissue with a network of blood vessels.

So, the mammary gland has no muscles. What does it consist of? These two seemingly simple hemispheres, unlike muscles, have a very complex device. And it is aimed at the fulfillment by a woman of her main physiological mission - motherhood and feeding a child.

Mammary gland

The mammary glands are a paired multicomponent hemispherical structure adjacent to the chest between the 3rd and 6-7th ribs, with small protrusions - nipples, surrounded by an areola and located in the center. In the nipple, which, together with the areola, has a dark pigmentation different from the skin of the rest of the bust, the endings of the milk ducts and many nerve fibers are located. By the way, the nerve fibers of the intercostal, cervical and shoulder sections pass through the chest, and it can whine with osteochondrosis of the cervicothoracic spine.

The internal filling of the mammary gland is several glandular lobes, subdivided into lobules filled with alveolar vesicles and interconnected by milk ducts. This structure looks like a bunch of grapes and is called the glandular department responsible for the secretion of milk. It is fed to the top of the nipple by the milk ducts expanding in this place.

The mammary glands are permeated with lymphatic channels and blood vessels, in the corresponding position of their supports the ligamentous apparatus - Cooper's ligaments.

The glandular section is surrounded by loose tissues - connective and fatty. This contributes to the mobility of the mammary gland relative to its base and largely determines its external shape. There are even special classifications of types and forms of the female bust, as well as their relationship with the character of the owner. But one thing is certain: There are no two absolutely identical busts in nature. And yet, the formula for the ideal female bust exists, and it is characterized by such geometric parameters:

• the upper part of the mammary gland, mentally divided in half by a horizontal line running along the nipples, should make up 45% of 100% of the breast volume, and the lower part - everything else (55%);
• nipples relative to the same line should look up at an angle of 25 ° to 45 °.

Of course, the ideal tightened chest is as rare as the notorious parameters 90-60-90. But in a sense, every breast is perfect in its own way.

Muscular corset

The pectoral muscles are divided into two groups:

• located directly on the chest - internal, external and diaphragm;
• muscles of the shoulder girdle and arms.

The most massive is the fan-shaped convex pectoralis major muscle. Under it is a flat pectoralis minor muscle, which has 4 teeth and is attached to the scapula.

The functions of the chest muscles include:

• support of the upper limbs and, together with the muscles of the back, participation in turning, tilting and lifting the body;
• participation in the process of breathing with the help of the diaphragm.

What can affect how breasts look?

There are several factors:

1. Body fat balance. Usually the mammary glands of fuller women are more impressive than thin ones. If a lady begins to lose weight intensively, as a rule, her breasts also decrease. we have discussed in a separate article.
2. Pregnancy and lactation. During this important period, due to hormonal changes in the body, it undergoes a significant transformation and becomes fuller. But it is quite possible to correct the situation in this case.
3. Age. Until the age of 20, the bust steadily increases and forms. After adulthood, estrogen no longer affects its shape and size. Here, pregnancy and childbirth, weight gain, etc., are already beginning to play a noticeable role. It is worth mentioning the “Balzac age”, when natural sagging processes begin due to a decrease in collagen production, stretching and weakening of the ligamentous apparatus, etc.
4. Genetics. It is enough to look at the women of this or that family in order to assume with a high probability what shape and size the breasts of a girl born here will develop. Unfortunately, genetics is one of.
5. Smoking. Cigarettes contain compounds that destroy elastin. The overall tone of the skin, including the bust, falls, and the mammary gland begins to sag.
6. plastic surgery. With their help, you can significantly change the shape of the breast. But women should think about a lot before deciding on this extreme measure. The most gentle, but at the same time effective method of surgical intervention -.

7 main pull-up movements

As we found out, the mammary gland is attached with its base to the pectoralis major muscle. Is it possible to give it its former elasticity and what exercises can achieve this? The growth of the pectoral muscles, an increase in their endurance will improve the shape of the breast, enhance its nutrition, blood supply and lymphatic drainage, and become an obstacle to sagging and prolapse. We note right away that in addition to the workouts below, there are more.

What is important when working out the muscles of the chest:

• It is necessary to work out all the muscles to the maximum. The load must be multidirectional, because. the muscle fibers of the pectoral muscles lie at different angles.
• The correct technique for performing exercises is important to strengthen sagging muscles, without undue injury. Definitely a warm-up and a cool-down.
• Excellent exercises for are push-ups, pull-ups, various repulsions in strikes (tennis, basketball, volleyball), planks. But the most tangible results come from loads with progressive resistance. Among them - .

1. Knee push-ups

The muscles of the chest, shoulder girdle, back, abs, and triceps are involved. This is a basic multi-joint free weight exercise. Unlike standard full-length push-ups and other varieties, since it takes some of the load off the legs, and, accordingly, is easier to perform.

1. From a prone position, focus on the palms and knees bent at an angle of 90 ° and legs crossed at the top. Straightened arms (palms are under the shoulders and look forward with fingers) and bent legs - shoulder width apart, the whole body forms an even inclined diagonal. This is the starting position.
2. Inhale and begin to lower your torso down by bending your elbows until your chest touches the floor.
3. Push off at the bottom and as you exhale, rise to the starting position.

Push up 10-12 times, do 3 sets with a break of half a minute.

Don't Make Technological Mistakes:

• When moving down, do not spread your elbows away from the body - this can overload the shoulder and lead to injury;
• Watch the pelvis - it should neither sag nor lift up, but make a straight line due to the inclusion of the gluteal muscles in the work;
• Stretch your wrists to avoid overloading them with unnatural positions and strong pressure;
• Lower yourself down using the strength of your arms, slowly, and not as if you were knocked down.