1. Chest expansion exercise
Straighten back muscles and hold your head up, and put your hands together on your chest. At this time, completely open your elbows, don't swing your shoulders, and be calm; Always keep the chest in a state of exertion, and at the same time exert force on the palm of your hand, pushing each other slowly to the left and right. When the hand reaches the center position, inhale and interact left and right for 1 to 2 times. At the same time, the focus of the action is on chest exertion rather than arms. The whole body is straight, only two small arms are in a straight line and move left and right, breathing in and out slowly.
Lie on your back on the bed, hold the dumbbell in your hands, straighten up, then inhale deeply, hold your breath and slowly extend your arms to about 12 degrees below your sides, so that the pectoral muscles can be fully extended, and finally contract the pectoral muscles to restore the preparation posture. Do it several times in succession. Pay attention to keep your chest straight when you do it.
2. Chest exercise
Straighten your back and hold your head high. You can also hold books and other things in your chest with your hands. Remember, opening your elbows is the key. At this time, take turns to inhale and exhale, and at the same time straighten your arms forward, just like pressing your palms. Push the chest hard and slowly for about 1 times.
Put a book under your arms, lift your hands forward until your arms are sore or the book falls, and practice many times a day. The thickness of the book varies from person to person, so it is advisable not to feel uncomfortable. Effectiveness analysis: This method is highly praised by Tang Lin, the "Taiwan Province Boshen". According to expert analysis, people are forced to straighten their waists and hold their chests when holding books under their arms and raising their hands forward. This posture helps to exercise the chest muscles and straighten the chest.
3. Lift-up exercise
Put your hands on your shoulders, with your palms down; Cross your arms to your chest; Straighten your arms, raise them above your head, and stick them to your ears; Then slowly put it down to the chest position. Slowly for about 1 times.
4. Raise your chest.
Bend your elbows inward with your lower arms overlapping your chest to form a mouth. Driven by the upper arm, slowly raise it to the front of the forehead, and then lower it back to the original preparation position. Go up and down for 1 to 2 times.