Chest expansion exercise-legs apart, hands clasping dumbbells, upper body leaning forward, while keeping back and neck straight. Lift the dumbbell up and down to your chest, inhale when lifting it, and exhale when lowering it.

Strong chest and abdomen exercise-keep your neck and waist straight at the same time, then straighten your hands, focus on your abdomen, stretch your hands to both sides and exhale at the same time.

Strengthen chest exercise-lean forward, hold dumbbells in one hand and press the other hand on your knees to support your body; Lift the dumbbell to your chest, then hang it down and do it 10 times in turn.

Push down obliquely-lift 5 kg dumbbells with both hands, pay attention to exhale when pushing up, keep the elbow slightly bent, and keep it about 1 s when pushing to the highest; Keep your elbow at a 90-degree angle when you put it down, and you can do it continuously for about 12 times.

Push the chest-use the triceps of the arm to exert force. When you are a beginner, you should lift a dumbbell about 10 kg, and pay attention to locking the back muscles.