1, squeeze the ball
1. Sit in a chair, stand on tiptoe, bend your arms over your chest, hold a tennis ball in your palm, and press the ball hard with your fingers touching.
Second, continue to squeeze, slowly stretch your arms forward, then take them back and relax for a while. Repeat 10 times.
2, chest exercise
Stand with your hands above your head, then down and up. Low intensity and good effect. It is best to do 4-5 groups every day.
3, kneeling posture chest movement
It is helpful to strengthen the exercise of pectoralis major muscle, and the intensity is not high, which is suitable for female bodybuilding chest. Take a kneeling position, then tilt your upper body, get up slowly and hold your chest out. At first, don't be too intense. Take 20 times as a group, preferably 3 groups a day, or increase it slowly and appropriately.
4. Chest expansion exercise
First, put your fist on your chest. Hands can't be separated, try to push pectoralis major to lift your arms up. Exhale when your arms are raised and inhale when you are relaxed. Repeat the action 10 times or more.
Second, cross your hands, parallel to your shoulders, grab your left arm with your right hand and your right arm with your left hand. Exhale, push your hands forward and feel the pectoralis major push. After holding for 4 seconds, relax. Repeat this action 10 times.
5, chest lifting firm type
This set of movements can help chest out and make chest lines stronger. Note that when the handle is pulled back, it is advisable to touch the shoulder position as much as possible, so that the effect will be better.
Inhale first, bend your elbows with your hands, and touch your shoulders with your palms crossed. Raise your right elbow to the limit.
Second, exhale, raise your right elbow to the limit and slowly return to the initial position. 1 group completed 1 time, each time 10 group.
6. Chest gathering activities
First, move your arms to your chest and put your palms together.
Second, inhale, press your palms down hard and spread your elbows.
Third, through the posture of connecting 2, while exhaling, straighten the upper body as far as possible, so that the chest feels tension, just like the feeling that the upper body is stretched apart from the chest before and after. Connect/kloc-relax after 0/0 seconds. Repeated for 5 times, the breast augmentation effect is obvious.
7, stick type
First, lie on your stomach, with your hands touching the ground on both sides of your chest and your toes stepping on the ground.
Second, breathe in, straighten your arms, prop up your body, let your body stick straight to the ground and breathe evenly.
Third, exhale and return to prone position.
Fourth, inhale and restore your body.
8. Shell shape
First lie on your back, bend your knees, cling to your chest, and put your hands around your calves.
Second, exhale, chin close to knee and breathe evenly.
9. Draw a circle outside
When doing this action, draw a circle with a larger range. The greater the action, the greater the range of action, which is helpful to strengthen the chest and thin arms.
First, bend your hands at a 90-degree angle and open them. Lift your elbows to keep balance with your chest, palms outward.
Second, draw a circle backwards with your elbow and repeat 10 times.