1) push-ups. This action is very common, but girls usually land on their knees when doing it. If you have the strength, you can exercise according to the picture.

Repeat this action for 3 groups, each group 10 times.

2) Squeeze the chest. This action can not only exercise the chest, but also exercise the shoulders and arms. Sit cross-legged on the ground with a ball in your hands (you can also do it by hand, that is, push it with your hands tightly), and pay attention to the forearm parallel to the ground. When you pinch the ball with both hands, feel the chest strength, then hold it for 1 ~ 2 seconds and then release it slowly. Repeat this action for 3 groups, 20 times in each group.

3) Dumbbell bench press. Lie on your back on the pedal, put your head, shoulders and hips on the board, and cross your legs and knees on your chest. Hold a dumbbell in each hand, palm forward, pay attention to the wrist to be straight and in line with the hand. The elbow is slightly below the pedal. Then stretch the dumbbell vertically upward, but don't completely straighten your arm and keep it slightly bent. At this time, the wrist, elbow and shoulder are on the same plane, and then slowly return to the starting position. Exhale when lifting dumbbells, and inhale when lowering dumbbells. This action is repeated in 3 groups, each group 10 times.

4) Lift the chest. Lie on your back on the pedal, put your head, shoulders and hips on the board, and cross your legs and knees on your chest. Slowly straighten the dumbbell with both hands, then slowly fall back to the back of your head, inhale when falling, and exhale when lifting. To control the speed, you should not exercise your chest muscles too fast.

Repeat this action for 3 groups, each group 10 times.

Remarks: the above four movements are combined into a good chest training plan, which can be done three times a week for about 45 minutes each time, and the two peaks are just around the corner! Want to be more honest and confident in front of people? Please throw yourself into the action of strengthening the chest immediately.