Note: when doing this action, you should draw a circle with a wide range. The greater the action, the greater the range of action, which helps to hold your chest and thin your arms.

Step 1: bend your hands 90 degrees and open them, raise your elbows to balance your chest, and put your palms outward.

Step 2: Draw a circle backwards with your elbow and repeat 10 times.

The second type: lift your elbow and chest.

Note: this set of movements can help chest out and make chest lines tighter. 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.

Step 1: bend your right elbow and put it behind your ear, and bend your left hand on your shoulder. Inhale, raise your right elbow as high as possible, and keep moving 10 second.

Step 2: Bend your left elbow behind your ear and your right hand over your shoulder. Inhale, also raise your left elbow as high as possible, and repeat the action 10 times on each side.

The third type: bend your hands and hold your chest out.

Note: pay attention to the waist to be straight, the chest to stand up, and the feet to be shoulder-width apart. Pause every stretch, so that the effect will be more obvious.

Step 1: Raise your hand, bend your hands, put your palms behind your head, inhale first, and keep your elbows and ears balanced.

Step 2: Exhale, move the upper body to the left as far as possible, and then slowly return to the original position.

Step 3: Take a breath, exhale slowly, and then move your upper body to the right, repeating 5 times on each side.

Type 4: Folding lifting

Note: this group of movements can improve the abduction of the chest and make the chest lines on both sides tighter. Pay attention to keep your body as straight as possible and don't hunch over.

Step 1: Inhale, stand upright, bend your hands 90 degrees, and keep your elbows and palms as close as possible.

Step 2: Exhale slowly and raise your hands to the highest. Hold the action for about 10 second, and repeat 10 times.

Type 5: Folding left and right

Note: this action can make the chest stronger and reduce the worship of meat in the arms. Pay attention to the force when squeezing the palm inward, and keep the elbow and chest balanced when turning left and right.

Step 1: Stand up straight, put your palms together, raise your elbows to your chest and inhale first.

Step 2: Breathe out slowly, keep your upper body still, squeeze your palms inward, move your hands to the left as far as possible, stay for about 10 second, and return to your original position.

Step 3: Inhale again, then exhale, and move your hands to the right as far as possible for about 10 second. Left and right are 1 time, and the action is repeated1time.

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Type 6: Stretch and strengthen the chest.

Note: this set of movements can make the chest stronger, so keep your hands straight and don't bend.

Step 1: Stand up straight, clench your fists with both hands, raise your elbows to your chest, make a 90-degree angle with your chest, and inhale.

Step 2: Exhale slowly, push your hands forward and use your chest as hard as possible. Repeat the action about 10 times.

Type 7: Elbow Folding

Note: this group of movements can improve the outward expansion of the chest and make the chest stronger.

Step 1: Open your hands and bend your elbows 90 degrees. Inhale first.

Step 2: Exhale slowly, and push the elbow to the middle until it fits perfectly. After staying for about 10 seconds, relax and repeat the action 10 times.

Type 8: Double arms overlap

Note: This set of movements can lift the chest upwards and prevent the chest from sagging. Pay attention, when you do the action, you must put your hands on your chest. Too high or too low will affect the effect.

Step 1: inhale first, bend your elbow and put it on your chest.

Step 2: Exhale slowly, stretch your elbows to the left and right as far as possible, and keep the movement for about 10 second, and repeat 10 times.

Type 9: Draw a circle with your palm.

Note: The greater the range of this group of movements, the better. Draw a circle by hand as much as possible, you can feel the muscles in the upper and lower positions of the chest, and the effect of chest retraction is also ideal.

Step 1: Keep your hands straight forward without bending your arms.

Step 2: Take the shoulder as the center and draw a big circle forward with your palm.

Step 3: Then draw a big circle backwards and repeat the action 10 times.