Chest expansion exercise-legs apart, hands clasping dumbbells, upper body leaning forward, 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-the upper body moves forward, holding dumbbells in one hand and pressing the other hand on the knees to support the body; Lift the dumbbell to your chest, then hang it down, and do it with your left and right hands in turn 10 times.
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.
Exercise of equipment-When doing this mechanical chest expansion exercise, you should pay attention to the opening and closing movements of your hands slowly, not too wide, and just stretch them to 180 degrees, otherwise you will easily strain your chest muscles.
Swimming-you can massage your chest through water pressure, which is helpful for the development of your chest.
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