Straighten your back muscles, hold your head high, and put your hands together on your chest. At this point, open your elbows completely, don't swing your shoulders, and be calm; The chest is always in a state of exertion, and at the same time, the palms are exerting force and slowly pushing each other to the left and right. Hand to the center position, inhale and interact left and right 10 to 20 times. At the same time, the focus of the action is on the chest force rather than the arm. The whole body is straight, only two small arms are in a straight line and move left and right, slowly inhaling and exhaling.

Lie on your back, hold the dumbbell with both hands, straighten it, then take a deep breath, hold your breath, and slowly extend your arms to both sides at an angle of about 120, so that the pectoral muscles can be fully extended, and finally contract the pectoral muscles and resume the preparation posture. Do it several times in succession. Pay attention to your chest when you do it.

Chest movement

Stand up straight and hold your head high. You can also hold books and other things on your chest with your hands. Remember, opening the elbow is the key. At this time, take turns to inhale and exhale, and at the same time, straighten your arms forward, just like pressing your hands. Push the chest hard and slowly, about 10 times.

Hold a book under your arm, raise your hands forward until your arm aches or the book falls, and practice many times a day. The thickness of the book varies from person to person, so it is advisable not to feel uncomfortable. Effect analysis: This method has been highly praised by Tang Lin, the "Bo Shen of Taiwan Province Province". According to experts' analysis, people are forced to stand up straight and hold their chest when they hold books under their arms and raise their hands forward. This posture helps to exercise the chest muscles and hold out the chest.