Breast Barhany k Totkay: Bahtreen Exercises

Natural remedies aur lifestyle changes breast size barhane mein madad nahi kar sakti. Kuch exercises, lekin, aapke chest muscles ki strength aur tone barhane mein madad kar sakti hain.

Ho sakta hai aapke paas ek dress ho jo aapko lagta hai ke zyada achi fit hoti agar aapka chest thoda bouncy hota. Ho sakta hai aap chahtay hain ke aapka chest thoda zyada pronounced ho. Ya shayad aapko chest dysphoria hai.

Chahay jo bhi ho, agar aap yeh parh rahe hain to iska matlab hai ke aap yeh jan’na chahte hain: Kya breast size naturally barhaya ja sakta hai?

Neeche, yeh samjhein ke breast size ko kya cheezen asar karti hain, aur saat exercises jo aap ghar par weights ke sath ya gym mein kar sakte hain taake apne chest muscles ko strong aur fuller bana saken.

Breasts ka size aur shape badalne ke liye aam tor par ek surgical procedure chahiye hota hai, jaise ke breast augmentation (ya’ni implants).

Iski wajah yeh hai ke aapke breasts ka size aik combination hota hai:

• Genetics
• Hormones
• Body weight
• Lifestyle
• Potential life stage, jaise ke pregnancy

Kya bina surgery ke breasts ko bara kiya ja sakta hai?

Agar breast enhancement surgery aapki to-do list mein nahi hai (theek baat hai!), to aap soch rahe honge ke kya breast size ko naturally badalne ka koi tareeqa hai.

Haqeeqat yeh hai ke bohot kam cheezen hain jo naturally aapke breast ya chest tissues ka overall size barha sakti hain.

Lekin, exercise aapke pectoral muscles ke overall appearance ko badal sakti hai, jo ke aapke breast tissues ke neeche hote hain. In muscles ko strength training exercises (jaise ke neeche di gai exercises!) ke zariye target karne se aapke chest tissues ke size, density, strength, aur tone mein tabdeel ho sakti hai.

Wait, chest exercises breast size par asar daal sakti hain?

Jaise strength training se aapke leg ya arm muscles ka size, strength, endurance, aur tone barh sakta hai, yeh aapke chest muscles ko bhi badal sakti hai.

Isolation chest exercises jaise ke chest press, pullovers, aur flys, khas tor par pectoral muscles ke shape aur size mein tabdeel la sakti hain.

Lekin chest muscles ko badalna zaroori nahi ke breast size ko barha de. Yeh sirf pectoral muscles ka size barhata hai, jo breasts ke neeche hote hain.

Haan, kuch log apne chest muscles ko itna barha sakte hain ke unka bra size barh jaye. Aakhir kar, strength training — khaaskar heavy weights aur/ya high reps ke sath — muscle growth mein madadgar hoti hai.

Lekin jaise har woh shakhs jo arm day hit karta hai usay apne bicep muscles ke liye bare shirts ki zaroorat nahi hoti, har woh shakhs jo chest day hit karta hai usay bare bras ki zaroorat nahi hoti ke wo apne chest muscles fit kar sake. Samajh aaye!

Stronger, fuller chest muscles ke liye  behtareen exercises

Ab jab aapko pata hai ke pec muscle size aur breast size barhane mein farq hai, kya aap phir bhi apne chest ko strength train karna chahte hain? Cool.

Neeche behtareen movements hain jo aap apne chest muscles ki strength aur fullness barhane ke liye kar sakte hain.

Dumbbell chest press

Ghar aur gym-friendly exercise, dumbbell chest press pectorals ke sath sath aapke shoulders aur triceps ko target karti hai. 

Agar aapke paas dumbbells nahi hain (ya jo dumbbells hain wo bohot heavy hain!) to aap soup cans ya water bottles bhi use kar sakte hain.

1. Agar aapke paas flat bench hai, to uspe letein. Agar nahi, to yeh exercise zameen par bhi kar sakte hain.
2. Ek set dumbbells ka pakrein aur ek ek dumbbell ko har haath mein rakhein. Aisa weight chunain jo aap kam az kam 8 martaba press kar saken.
3. Apne guthno ko mor kar letein, paon zameen par aur thode se alag.
4. Apna sir zameen ya bench par rakhein, aur press shuru karein apne haathon ko chest ke upar extend karke, palms apne chehre se door.
5. Apne midline ko brace karein apne belly button ko spine ki taraf kheench kar.
6. Dheere se dono elbows ko morain jab tak wo zameen ke parallel na ho jayein.
7. Pause karein. Phir wapas press karein, weight ko overhead jab tak dono haath puri tarah extend na ho jayein.
8. 2 se 3 sets karein 8 se 12 repetitions ke.

Dumbbell pec fly

Apni ego ko side par rakh dein. Pec fly wo movement nahi hai jo heavy weight ke sath perform ki jaye.

Chest press ke muqable mein, jo primarily ek strength movement hai, pec fly zyada stretch wali movement hai. Jab aap yeh exercise try karein ge to aapko asal mein feel hoga.

Har rep ke sath, aap apne pecs aur front shoulder muscles mein tightness ko ease karenge.

1. Oh, aur haan, yeh move aap ghar ya gym mein bhi kar sakte hain. Sirf kuch lightweight dumbbells (ya cans) chahiye.
2. Ek set light dumbbells ka pakrein aur ek ek dumbbell ko har haath mein rakhein.
3. Zameen ya bench par letein apne guthno ko mor kar, paon zameen par aur thode se alag.
4. Fly shuru karein apne haathon ko chest ke upar press karke, palms ek dosre ki taraf, elbows thode se more hue.
5. Core muscles ko engage karein apne ribs ko body ke neeche kheench kar.
6. Elbows ko stiff rakhte hue, dheere se dumbbells ko arc motion mein nipple height tak niche leke aayen. Aapko chest muscles mein stretch feel hona chahiye.
7. Pause karein, phir movement ko reverse karein jab tak aapke haath extend na ho jayein. Movement ke top par chest ko squeeze karein.
8. 2 sets karein 8 se 12 repetitions ke.

Alternating dumbbell press

Jaise aap soch sakte hain, alternating dumbbell press wohi hai jo dumbbell press hai sirf is farq ke sath ke aap ek martaba mein sirf ek dumbbell ko move kar rahe hain.

Single-limb movements jaise yeh, jo ek martaba mein sirf ek side ko kaam karwati hain, bohot stability require karti hain (read: midline engagement). Iska natija yeh hai ke chest, shoulders, aur triceps ke sath sath, yeh movement aapke core par bhi kaam karti hai.

Dusre alfaz mein, aapko is move se bohot fayda milta hai.

1. Aap alternating dumbbell chest press move ghar ya gym mein kar sakte hain. Lekin agar aap gym mein kar rahe hain, to bench use karein for extra support.
2. Ek set dumbbells ka pakrein aur ek ek dumbbell ko har haath mein rakhein, palms ek dosre ki taraf. Aisa weight chunain jo aap kam az kam 8 martaba press kar saken.
3. Lay down karen apne guthno ko mor kar, paon zameen par hips width par. Apne midline ko engage karein.
4. Apne haath ko chest ke upar extend karein. Left dumbbell ko wahan rakhein, dheere se right dumbbell ko chest ki taraf niche le jayein jab tak aapka elbow zameen ke sath ya thoda niche parallel na ho jaye.
5. Pause karein, phir weight ko overhead press karein jab tak right arm puri tarah extend na ho jaye aur right palm left palm ki taraf na ho.
6. Repeat karein, is martaba left side ko move karte hue.
7. 2 sets karein 8 se 12 repetitions ke, har side par.

Push-ups

Push-ups ek easy exercise ho sakti hai jo hate karne wali ho, lekin yeh ek bohot versatile chest exercise hai. Na sirf aap inhe kahin bhi perform kar sakte hain, balki aap inhe kisi bhi strength level par scale kar sakte hain.

Plus, yeh exercise aapke puri body ko strengthen karti hai — khas tor par aapke chest, shoulders, triceps, aur core ko.

Aap is move ko modify bhi kar sakte hain taake yeh aapke current fitness level ke mutabiq ho.

1. High plank position se shuru karne ke bajaye, apne guthno par kar ke try karein. Sirf yeh na bhoolain ke knee se head tak ek straight line maintain karte hue karen. Ya, pushups wall par karna shuru karein.
2. Zameen par high plank position mein shuru karein, wrists stacked under shoulders.
3. Apne palms se ground ko press karein aur apne midline ko brace karein. Apne shoulder blades ko apne gardan se door aur neeche back ki taraf kheenchain.
4. Apne quads, glutes, aur core ko squeeze karein. Phir apne elbows ko body ke sath mor kar apne aap ko zameen ki taraf niche le jayein.
5. Neeche jayein jab tak aapka chest zameen se 1-2 inch upar na ho jaye. Pause karein, aur exhale karte hue apne body ko wapas starting position mein le jayein.
6. 2 sets karein 8 se 12 repetitions ke.

Up-down plank

Kuch up-down planks try karein for an equipment-free chest pump.

Yeh body-weight exercise ek behtareen pec-pumper hai. Agar aap isay lambi der tak karein, to yeh aapka heart rate bhi bada degi. Win-win.

1. Note: Aap yeh exercise guthno se bhi kar sakte hain, jaise ke pehle batai gayi modified pushup position.
2. Forearm plank position mein shuru karein, yeh dekhte hue ke heel se head tak ek straight line ho.
3. Apne core ko tighten karein, niche aur thoda aage dekhein. Apne right arm ko upar uthain aur haath ko shoulder ke neeche directly rakhein aur right arm ko seedha karein. Phir apne left hand se same karein jab tak aap high plank position mein na ho jayein.
4. Core aur legs ko top par squeeze karein. Phir, movement ko reverse karein aur right elbow ko zameen par le aayen.
5. Left side par repeat karein jab tak aap starting position mein na ho jayein.
6. 3 sets karein 20 se 30 seconds ke, rounds ke darmiyan zaroorat par rest lete hue.

Kya diet breast size par asar daal sakti hai?

Acha sawal! Diet akeli aapke breast size par asar nahi dal sakti. Lekin, weight gain aur body fat fluctuations asar daal sakte hain. Agar aap weight gain karte hain, to aap chest mein fatty tissue mein izafa mehsoos kar sakte hain. Lekin aap yeh bhi mehsoos karenge ke aapki body ke dusre parts bhi size mein barhe hain.