Just to be aware of these things, you will have the first round as you don't need a lot of work

Possessing a round, muscular and energetic mound of couples is the dream of many women. In addition to methods of improving ring size 1 with cosmetic intervention, women can choose natural methods, which are both safe and effective, especially not harmful to health such as healthy eating and drinking. Strong, combines massage and exercise. Specifically:

1. Diet

Diet plays a very important role, directly affecting the development of round 1. Therefore, in order to improve and increase the size of 'double mountain', you need to note the types food should and should not eat as follows:

Should eat and drink:

The fruits help improve and increase ring size 1.

- Avocado and grape fruits contain a lot of fatty acids that increase the elasticity of the breasts, vitamin A helps increase the amount of sex hormones in women and especially vitamin E helps increase the size of the 1st round.

- The citrus fruits, grapefruit, . contain many antioxidants and vitamin C. In particular, these fruits contain less calories, when loaded into the body has the effect of losing weight but not doing Reduce fat in the chest.

- Papaya contains active ingredients that help the body produce estrogen, which enhances and stimulates the development of mammary glands. As a result, it promotes the development and regeneration of fatty tissue in the chest area, bringing a larger round.

- Milk and milk products containing pigment stimulating sex hormones in women. Because milk contains a large amount of estrogen, when you consume dairy foods such as fresh milk and yogurt, it will be very helpful to increase your 'double mountain' size.

Fennel seeds are proven to be rich in phytoestrogens - a substance that helps improve natural ring size.

- Asparagus not only works for breast enlargement, asparagus also helps you digest well, prevent constipation, take care of mammary glands and nourish the body.

- Nuts are included in the list of foods to help increase the first round, because they are rich in vitamin E and linolenic acid - nutrients to prevent aging of the first round and at the same time provide vitamin B group to increase size Natural breast area.

- Soybeans are considered a 'superfood' in increasing the size of the first round because the ingredient contains a lot of phytoestrogens - a hormone responsible for the development of breast tissue. Besides, this seed also contains a lot of isoflavones to help fight free radicals and cells that cause breast cancer.

Drinking soy milk regularly is the best advice for women.

- Drinking plenty of water will ensure cell development in the body, including breast tissue. Lack of water will cause cells to be deficient and the first round decreases.

Do not eat, drink:

Salt and fast food will build up water in your body and accelerate estrogen secretion, which negatively affects your first round.

- Green coffee and tea make the size of ring 1 significantly reduced because of the caffeine-containing ingredients, it helps to remove fat tissue - the main constituent of double mountain and makes the genes produce breast tissue ineffective or underdeveloped operation, thereby reducing ring size 1.

- Spicy peppers and spices such as onions, garlic, ginger, pepper . containing large amounts of capsaicin have the effect of burning calories and especially fat in the body, leading to influence and reduce the size of the mountain. double'

Alcoholic beverages such as alcohol and beer will dehydrate the body and consume a small amount of fat, leading to a reduction in ring size 1.

2. Massage

Massage is the process of stimulating the body to produce hormones Prolactin with the first-round development. You can massage with massages every day or massage with water when bathing to increase double mountain size.

Massage to increase the size of the first ring is one of the most chosen ways because it is simple and inexpensive.

Hand massage exercises:

Exercise 1: Perform hand warming, apply massage oil to the breast. Place one hand on one breast so that the nipple is between the thumb and forefinger. Next, gently rub the breast in a small to large circle clockwise. After removing the chest area, change the opposite direction, making each breast 30 times.

Exercise 2: Perform hand heating and massage massage oil as above. After that, you apply your hands in opposite directions, the upper and lower area of ​​one breast, gently rotate in opposite directions 20 times and then switch sides. This action helps the breast to be massaged and fully absorbed.

Massage with water when bathing:

You can take advantage of the force of water from the shower when bathing to firm your chest area. When performing, it should be noted that it is necessary to open a strong water jet, about 10 - 20cm away from the chest, from the bottom up and should use cold water because using hot water will cause the chest to lose aesthetics.

3. Exercise

The exercise will help the chest muscles become firmer, help the breast to be enhanced, overcome sagging and increase the size of the ring 1. Women can apply the exercises at home as follows:

Push-up

Breathing soil is not only a slim exercise that helps your whole body, but regular exercise also helps expand your chest muscles, strong arms and a slim waist.

Proceed as follows:

- Lying on the floor or Yoga mat, two hands against the sides of the chest, the nose of the foot contacting the floor.

- Raise the whole body, put the weight on 2 feet and 2 hands, straight back, tighten the abdominal muscles. This is the starting position of this inhalation exercise.

- Slowly lower the body down to the chest close to the arm as possible, arm muscles, chest muscles, shoulder muscles. Note, always keep your back straight and breathe deeply through your nose and lower your body.

- Hold the posture to the floor for about 2 seconds then tighten the abdominal muscles, use the shoulder, arm, and chest muscles to lift the person to the original position and simultaneously exhale through the mouth.

- Repeat the movement on 3 rounds, each 5 - 10 times each and 45 seconds between the half.

Push against wall

Anti-push exercises with walls are similar to regular push exercises but instead of using the floor you will use the wall.

Proceed as follows:

- Standing opposite the wall, arms stretched straight, against the wall, shoulders and arms aligned, hands open wider than shoulders. While the legs are half-closed, straighten the back from the waist to the feet, keeping as straight as possible. This is the starting position of this exercise.

- Bring the person forward, elbows and arms to create a 45 degree angle, hold 1-2 seconds and then push back to the original position.

- Repeat 5-10 times as much as possible and gradually raise to 20 or more.

Chest compressions

Chest compressions are fairly gentle exercises, but if you maintain them regularly for 1-2 months, you will definitely see your results.

Proceed as follows:

- Open both hands, hold the elbow 90 degrees across the shoulder blades.

- Slowly close 2 hands so that 2 hands and 2 elbows touch each other, then open. Note, when reaching for the elbow, the shoulder is still horizontal.

- Perform this movement 3 times, each time 20 times and remember when opening and inhaling, close and exhale evenly.

Chest dilation

Is an exercise that helps relax and stimulate the first round increase.

Proceed as follows:

- Put your hands straight up on your head.

- Next bend the elbow so that the hand touches the nape of the neck, then put it on the old position. Note, always have to stretch your chest, keep your back straight and your elbows close to your head during this exercise.

- Perform this movement 3 times and each half 20 times.

Owning a full 1 round is always considered a desire of women. However, for those with a modest round 1, how to improve the first round measurement? To answer this question,