1, the foot pad is high, so that the body is 45 degrees, and the standard is slowly in place when doing it);

2. Face forward, put your hands back on the chair or sofa, put your feet flat on the chair and bend your arms;

3, bench press dumbbells (must be heavy, or use barbells) can effectively practice pectoralis major muscles.

Each group does the limit. Remember not to do it every day, but every other day. Every time you do anaerobic exercise, you should destroy your muscle tissue as much as possible, and then use enough time and nutrition to repair the damaged muscle tissue and let it grow. To put it bluntly, muscle growth at rest after anaerobic exercise.

Second, the chest drooping sniper type

1, kneel on the ground, press your hips and thighs on your calves, and naturally relax your hands and put them on your thighs.

2. Slowly raise your hands behind your back, straighten your arms backwards, reach your heels as far as possible, and touch your heels with your palms.

3. Hold your hands with your hands crossed, so that your arms are raised behind your back, as far as possible to the top of your head, so that your upper body can lean to the ground and your chest can touch your knees. This little gesture can improve the tissue of the chest, make the chest gradually tighten and restore the upright posture.

Third, the worship movement.

1, hold your head high, straighten your back muscles, put your hands together on your chest, keep your palms together, try to open your elbows to avoid swinging your shoulders, and pay attention to pushing your palms hard against each other, and always keep your chest hard. Push like this for about 10 second.

2. Don't stoop in the process. What is needed is chest strength. Both hands need to push each other hard to make the left and right arms in a straight line, and pay attention to keep breathing naturally. This bye-bye breast enhancement exercise can help you tighten your chest muscles and make your chest more elastic.