First of all, you need to prepare chairs, tensioners and dumbbells.

1. Put your toes on the edge of the chair, move your hands forward step by step according to the beat of 1-4, gradually leave the chair and straighten your legs. Press beat 5-8 to return to the starting state.

2. Put your toes on the edge of the chair, put your hands on the ground, keep your hands and body straight, and do push-ups for 6- 16 times.

3. Kneel down, support the ground with your hands wider than your shoulders, and bend the path upward. When bending your arms, do push-ups with your chest on the ground. Straighten your arms and lengthen your chest muscles as much as possible, 6- 16 times.

Lie on your back. Two-handed puller. Lift it slowly, and then lower your hand slowly. Do 6- 10 times.

5. Your feet are wider than your shoulders and your toes are outward. Take a dumbbell weighing 2-2.5 kg in both hands and put it on your chest. Spread your arms to your sides and put them back on your chest. Gradually increase the difficulty of action. For example, do a squat and put your hands on your sides.

6. The preparation posture is the same as above. Hands shoulder-high on both sides, elbows slightly bent. Stretch the swollen shoulder bone and continue to stretch your hands backwards. Do it 6- 16 times.

7. Lying in a chair, holding dumbbells weighing 3-5 kilograms with your hands bent and placed on both sides of your head. Put your hands up and get close to your thighs. Return to the starting state. Do 3- 10 times.

8. Stand up straight with your hands on your chest and palms facing each other. Squeeze your palm with all your strength, then relax, and keep each state for 2-3 seconds.

9. Take a bath after practice. After the breast is coated with vitamin penetration ointment, gently massage clockwise first, and then massage counterclockwise.

10. Warm beauty soup.