1. Push-ups are definitely the first way to practice chest muscles. This method is extremely explosive and can quickly destroy muscle tissue and enhance its regeneration ability. His only drawback is that if you practice for a while and put it on hold, the fat content of chest muscles will increase greatly, that is, it will be very soft. One hundred to two hundred a day is enough.

2. Pull-ups. You can do it in the dormitory of the school club, which is very helpful for the exercise of arms and chest muscles. In school, clubs can do it on the horizontal bar, and in dormitory, they can directly sit on the armrest of the lower berth and reach for the upper berth. I used to make 50, but now I can make 30 when I gain weight. I think making thirty a day is enough.

3. Chest expansion exercise. Pure chest muscle exercise, the effect is second only to push-ups, which grows rapidly and has breast enhancement effect. The disadvantage is that the muscles are too soft. This is relatively easy, 50 groups, four to five groups a day will do.

You don't have to run in place, just wave and lift your legs in place. If you are too lazy, just wave. Similar to chest expansion exercise, the effect is worse. Just "run" 10 minutes every day.

5. Bending and stretching of parallel bars. Support the whole body on the parallel bars. Do flexion and extension exercises. The effect is very good. In the dormitory, you can stand with your arms on the ceiling, your legs are raised, and your arms are flexed and stretched, which is more obvious. Thirty groups, two groups a day.

6. Swing your fist into the air. The effect is also obvious. Just hit 200 or 300 times. Although my exercise method may not be very professional, it is simple, occupies a small area and can exercise at any time. I hope I can help you.