1. Kneeling push-ups
Kneel on your knees, bend your legs, and keep the distance between your thighs and calves at about 90 degrees. Hold your hands on the ground, and the width of your hands is about greater than your shoulders. Bend your elbows slowly, press your chest to the ground and get up. 1 group repeat 8 ~ 10 times, and do 3 groups every day.
Action essentials: Always keep your abdomen in and your chest out during the action, inhale when your body is down, and exhale when you get up.
Raise your arms horizontally
The body is upright, the knee joint is slightly flexed, the legs are shoulder width apart, each hand holds a small dumbbell (or 1 bottle of mineral water), and the arms are alternately lifted forward, repeating 8 ~ 10 times, and doing 3 groups every day.
Action essentials: keep your knees slightly bent during the action, at the same time, tuck in your abdomen and hold out your chest, exhale when your arms are raised, and inhale when you put them down.
Put your arms flat.
Stand with your legs apart and shoulder width apart. First, extend your arms horizontally to both sides of your shoulders, then swing forward in parallel to make your hands and fingers contact, and then return. Repeat 15 ~ 20 times, and do 3 groups every day.
Action essentials: always tuck in the abdomen, hold out the chest and breathe naturally during the action.
4. Stretching action
Stand up straight, grab the back of the chair with both hands, then squat down gradually until you feel that you can't stretch any more, then slowly raise your head and lean back, and keep 10 ~ 20 seconds, and repeat twice. Practice at any time every day.
Action essentials: don't hold your breath or stretch too much during the action.
Swing your arms and let's go.
When climbing or walking fast, you can stretch and contract the pectoralis major by swinging your arms, and at the same time, you can take a deep breath, which is the most effective exercise for the pectoralis major.
Please help me, thank you.