5 Effective Exercises for Gynecomastia

5 Effective Exercises for Gynecomastia




The abnormal enlargement of a male’s breast is medically termed as gyynecomastia. This condition is commonly connected to obesity, consequently non-surgical management for gynecomastia include exercise and weight loss. The following are five effective exercises to reduce the breast size and make the chest firm:

1. Wind pulling

Stretch your arms in front of you with your palms facing the roof. From this position, Make a fist and start pulling as if you are pulling the wind towards you. Do this for two minutes and have some rest. Repeat this exercise now in a faster speed for another two minutes and so on until you reach your fastest speed. This is a good stretching exercise before moving on to a more complicate work out.

2. Alternate hand crossing

Position your arms forward with your palm facing down, open. Alternately place your hand above the other without touching it. Do this as fast as you can. This exercise is ideal to be done for three minutes. It is important to pause for a break while doing this exercise so as not to strain the arm muscles. Repeat alternate hand crossing, this time; little by little raise your hand above your head as you do it.

3. Palm-to-palm exercise

With your palms folded like in a praying position, push the base of your palms firmly against each other. Repeat this exercise at any time of the day. You can do this exercise already while at work, it will not consume more than five minutes.

4. Breast stroke (Swimming)

Breast stroke is done while the swimmer lies with breast down in the water. Extend your arm in front of your head, with palms touching and fingers closed. keep up your legs straight with your heels together and your toes slightly pointing to the sides. Turn your palm outward and in a wide sweeping motion. This action brings both of your arms down to the sides, consequently propelling the body forward. Bring your hands together under your chin and thrust them forward to repeat the stroke. Simultaneously, draw up your legs with your knees bent and spread as you do a frog kick.

5. Punching bag exercise (Boxing)

With or without gloves, a punching bag exercise allows the chest muscles to be in motion. This contributes faster metabolism and fast melt-down of fatty deposits in the breast tissue. Ideally, this work-out is partnered with a skipping rope exercise. However, it may not be applicable if your weight may compromise the strength of your knees and other joints below your waist.

These exercises are meant to rid man boobs that is connected to obesity. Not all of the above-mentioned exercises might be applicable to you. There are some other factors that rule to the abnormal enlargement of breast tissue in male other than obesity. This could be a side-effect of a prescribed medication or it could be an indication of inner hormonal imbalance. Nevertheless, these exercises are helpful to keep you fit and healthy. It is considered as the safest non-pharmacological management for gynecomastia.




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