chest expander
Choose a strength value that suits you. Adjust the height of your seat? Keep your arms level with your chest after bending. Slowly pull the handle to the chest until the distance between the two handles is shoulder width, and then slowly press the two handles to the position where they can touch the chest. Hold this position for two seconds.
Then slowly return the handle to its original position. Control the movement speed, and each group of movements will be repeated 15 times. Complete three groups of actions at a time.
push-up
Relax your hands. Support your feet vertically on the bench. Put your toes together and hook the edge of the bench. Move the body vertically downward. Keep your torso and legs straight when moving. Bend your arms at 90 degrees and slowly lower your body until your chest touches the floor. You can feel the stretching of your chest muscles. Then slowly return to the original position in the opposite direction. In order to keep the tension of the chest muscles constant, don't completely straighten the elbow joint when moving to the highest point. Try to repeat 8- 12 slowly: if you find it difficult, you can put your feet on a lower bench or floor.
Pull the rope 2 1 time
Place suitable weights on each side of the rope puller. Stand up straight with your feet together. Pass the drawstring around your back and grasp the handle with both hands. Elbows are bent. Abdominal tightening. Slowly pull down the two handles in an arc motion. Cross your hands on your lower abdomen. Pull your arm up to the original position with the tension of the rope puller: repeat 7 times.
Pull the rope. Raise your arms, let your hands touch your chest, squeeze your pectoral muscles, and make you feel cleavage contraction. Then slowly return to the original position. Repeat 7 times.
Do the last seven repetitions. Put your hands up to your eyes this time and try to do another set of this exercise.
Dumbbell fly
1, lie flat on the bench, with your legs naturally drooping so that your feet can land; Take a 5-8 pound dumbbell in each hand. Extend your arms to your sides. During exercise, the elbow joint keeps a certain bend. Grab the dumbbell from the start. At the same time, your upper arm is parallel to the surface of the stool.
2. Slowly lift the dumbbell up and down. The action route is curved, as if to hug a big tree: dumbbells meet at the neck. Then slowly return your arm to the starting position along the original route. Don't bend your back when lifting your arm. Control actions, and each group of actions is repeated 15 times. Complete three groups of actions at a time.
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