Gynecomastia is a disorder in which males develop breasts. Usually, everyone has breasts (irrespective of the gender) but in this disorder there is an excessive growth in the breast tissues producing a feminine appearance.
This condition can affect either a single side or both sides of one’s breasts.
Gynecomastia does not cause any physical complication however; it can easily lead to a very serious self-esteem issue thus preventing you from living a normal social life.
Men suffering from it normally feel embarrassed and thus rarely discuss it with anyone.
Try those Gynecomastia Exercises
However, if you are suffering from this disorder, you need not to worry. In this article we are going to look at the best gynecomastia exercises that can assist you eradicate this disorder.
The following are some of the gynecomastia workouts that can assist you in case you are suffering from this condition.
This is an effective way that you can use to tone your chest muscles. Put your feet together, and then kneel down. Bend while ensuring you position your arms on the floor, putting them as wide as the shoulder width apart.
Extend your legs and then shift into a position such that your chest almost touches the floor while your shoulders are directly above the palms. Ensure that you keep your back straight. Press now your weight into the palms and then push off, pulling your body up to the same position whereby you started off.
Repeat this procedure a few times. After this you can then graduate to putting a ten lb weight on the back between your shoulders. This will offer you more resistance and enable you to push up yourself harder.
Incline Bench Press
Incline bench press workout is one of the best workouts that can work your gynecomastia. Lie yourself down on your incline workbench, put your feet on the floor, and then lift your weight bar in a vertical position. Gradually lower your weight bar to the upper chest and then lift it again. Repeat this workout for at least eight times.
Incline Dumbbell Press
Till the workbench to an angle of 45 degrees and lie while you face up on your workbench. In this procedure instead of using a weight bar, you are required to use a dumbbell pair. Hold in each hand a pair, exhale and then raise them upwards. Take now a deep breath, lower your dumbbells simultaneously, while ensuring that you keep your arms away slightly from your body. Repeat this workout at least three times.
Using a Seated Rowing Machine
This is also another way you can use to reduce your enlarged breasts. This exercises can assist you tighten your chest muscles to prevent them from sagging. Sit on your rowing machine, bend your knees slightly forward. Straighten your back and shoulders, exhale, and then start pulling your handles towards you.
Inhale and then slowly return back your elbows to the initial position you started from. Ensure that throughout the entire workout that you maintain an upright posture while ensuring that you do not lean backward or forward.
This kind of workout involves a few minutes of intense workout followed by some few minutes of easy workout kick starts. It is one of the effective ways you can use to reduce fat build up in your breasts.
Using a Stationary Bike
This involves alternating between a minute of sprinting and a minute of cycling. Continue to perform this for at least fifteen minutes. This will assist you in shedding the excess calorie and fat that may be contributing to this disorder.
Sprinting on the Stairs
Run as fast as you can up the stairs for a few minutes. You can repeat this at least a dozen times if you want to effectively eradicate the excess fats in your body.
Some of the cardiovascular workouts that you can use include rowing, swimming, bicycling, jogging, running, etc.
For optimum results, it is usually recommended that you alternate between cardiovascular workouts and weight training. Before embarking on any of these gynecomastic workouts regimen it is ideal that you consult a gym instructor or a health care profession who can guide you on the ideal combination of workouts needed for the condition.
In conclusion, gynecomastia is not that dangerous, if you adhere to these workouts, you will definitely succeed in eradicating this disorder.