(1) Strengthen chest muscle exercise. The pectoralis major is developed and thick, and the chest can be raised very high. In order to strengthen the exercise of chest muscles, we can insist on doing push-ups, horizontal bar pull-ups, parallel bars stretching arms, various ball games, aerobics and running.

(2) Maintain correct body posture. When walking and sitting at ordinary times, you must develop the correct posture of holding your chest out and abdomen in. Every morning, keep doing chest expansion exercises, keep your arms or elbows flat and try to expand backwards. Then, you have to raise your arm, palm forward and push back.

(3) Regular breast and breast massage. Massage will strengthen the blood circulation of the chest and breast, improve the metabolic ability, and make the local flesh full and elastic. At the same time, breast massage can make the sympathetic nervous system and parasympathetic nervous system active, thus promoting the development of the breast, and the breast will be plump and keep a beautiful curve. Massage is an effective way to promote breast bodybuilding. Before getting up every morning and lying on your back before going to bed at night, you might as well massage your breasts with your hands. The specific operation is: massage around the breast rhythmically, first clockwise, then counterclockwise until the breast skin is reddish and slightly hot, and finally lift the nipple several times to stimulate the whole breast, including mammary duct, adipose tissue, connective tissue and so on. And make the breasts fuller and more elastic. Insist on cleaning the breasts with warm water every day, which can not only keep the breasts clean, but also play an unintentional massage role, increase the toughness of the breasts and prevent sagging.

(4) Participate in swimming activities. Because of the pressure of water on the chest, not only the respiratory muscles can be exercised, but also the chest muscles will be particularly developed. Under the mild stimulation of sunlight, the toughness and elasticity of breasts will be enhanced, which will make breasts firm, firm, full and beautiful.

Second, strengthen nutrition.

(1) Supplementing fat. Breast tissue contains a lot of fat, which is a warehouse for storing fat. Therefore, for breast development, we should eat some foods rich in fat, such as meat, poultry and beans. In order to lose weight, some girls especially limit the intake of fat, which leads to malnutrition and emaciation, which limits breast development.

(2) replenish water. Drinking more water has a great effect on breast bodybuilding. If you can drink 8 glasses of water every day, it will have a direct effect on nourishing and enriching your breasts.

(3) Supplementing collagen. One of the signs of breast bodybuilding is smooth, elastic and not rough. So take enough collagen to nourish the breast. The foods containing collagen mainly include pigskin, pig's trotters, cow's trotters, beef tendon, chicken wings and so on. At the same time, eat more oranges, carrots, eggs, beans, pueraria lobata and so on.

(4) Supplementing zinc and chromium. Because zinc is an important element to promote human growth and development, especially to promote the generation of sexual characteristics and the formation of sexual functions. Chromium is also a very active substance, which can promote the absorption of glucose and transform it into fat in breast and other parts, and promote the fullness of breast and the roundness of buttocks.

Third, the good habit of maintaining breasts.

1, change eating habits, adopt a low-fat and high-fiber diet, and eat more fiber in cereals (whole wheat), vegetables and beans.

2, often massage the breast, gently massage the breast, can make too much body fluid return to the lymphatic system. When massaging, first apply soap to the breast, and rotate your fingers along the surface of the breast, which is about the size of a coin. Then press the breast in by hand and bounce it up, which is of great benefit to prevent breast discomfort.

3. Wear a stable bra. In addition to preventing sagging breasts, the bra plays a more important role in preventing the oppressed breast nerves from being further compressed and eliminating discomfort. Careful sisters will find that those joggers wear solid bras for this health care reason.

4, avoid diuretics, diuretics really help to discharge the liquid in the body, but also reduce the swelling of the breast. But this immediate relief comes at a price. Excessive use of diuretics will lead to the loss of potassium, destroy the balance of electrolytes and affect the formation of glucose.

5, do not eat salty sausage and high-salt food is easy to make breasts swell, especially 7 ~ 10 days before menstruation.

Eat more fruits with breast enhancement.

6, try hot compress, hot compress is a traditional Chinese medicine therapy, you can use hot compress bag, hot water bag or hot water bath to relieve breast pain. If cold and hot compress are used alternately, the effect of eliminating breast discomfort will be better.

7, to prevent obesity, for obese women, losing weight helps to relieve breast pain.

8. Apply castor oil to the chest. Castor oil contains a substance that can improve T 1 1 lymphocyte function, and can accelerate the recovery of various infections and relieve pain. The method is: drop castor oil on the cotton cloth folded into four layers, so that it is covered with castor oil, but not too wet to avoid dripping everywhere. Apply this cloth to the breast, cover it with plastic film, and then put it in a hot compress bag. Adjust the hot compress bag to the heat you can bear and apply it for one hour.

9. Foods rich in vitamin C, calcium, magnesium and vitamin B should be taken in the subsistence diet. These vitamins help to regulate the production of prostaglandin E, and at the same time, eat less margarine, because the hydrogenated fat in it will interfere with the body's ability to convert essential fatty acids (from food) into γ -linolenic acid (GIA), and GIA will promote the formation of prostaglandin E, thus inhibiting the production of prolactin.

10, stay away from coffee, can caffeine cause breast discomfort? It has not been confirmed yet. However, according to medical investigation, many women with breast pain and other benign symptoms have obviously improved their symptoms after abstaining from caffeine. Therefore, you should completely quit coffee, that is, completely quit soda, chocolate, ice cream, tea and caffeine-containing painkillers.

1 1. Don't abuse drugs. Some people will take some anti-inflammatory drugs or antibiotics at will to stop breast pain. This is wrong and dangerous because topical steroid anti-inflammatory drugs cannot be used for breast pain.