1, push-ups. Push-ups are definitely the first way to practice chest muscles. This method is extremely explosive and can quickly crush muscle tissue and enhance its regeneration ability. His only drawback is that if you practice for a while and put it on hold, the fat content of chest muscles will increase greatly, that is, it will be very soft. One hundred to two hundred a day is enough.

2. Pull-ups. Chest muscle exercise can be done even in the dormitory of the school community, which is of great help to the exercise of arms and chest muscles. In the school district, you can do it on the horizontal bar, and in the dormitory, you can directly sit on the armrest of the lower berth and reach for the upper berth. Just earn about thirty a day.

3, chest expansion exercise. Pure chest muscle exercise, the effect is second only to push-ups, which grows rapidly and has breast enhancement effect. The disadvantage is that the muscles are too soft. This is relatively easy, 50 groups, four to five groups a day will do.

4. Run in place. You don't even have to run, just wave and lift your legs. If you are too lazy, just wave. Similar to chest expansion exercise, the effect is worse. Just "run" 10 minutes every day.

5. Bending and stretching of parallel bars. Chest exercises can bend your arms on the parallel bars and support your whole body on the parallel bars. Do flexion and extension exercises. The effect is very good. In the dormitory, you can stand with your arms on the ceiling, your legs are raised, and your arms are flexed and stretched, which is more obvious. Thirty groups, two groups a day.

6. punch. Boxing is also a good choice. Rush into the air. The effect is also obvious. Just hit 200 or 300 times. Although the above exercise method may not be very professional, it is very simple and occupies a small area, so you can exercise at any time.