First, push-ups down.
1, put your hands on the ground, put your feet on the bench, and put your toes together to hook the edge of the bench.
2. The body moves vertically downward, and the trunk and legs must be kept straight during exercise. Until the arm bends 90 degrees and the chest touches the ground. You can feel the stretching of your chest muscles. Then slowly return to the original position in the opposite direction.
3. In order to keep the tension in the chest muscles, don't completely straighten the elbow joint when moving to the highest point.
Important note: Repeat 8- 12 as slowly as possible: If you find it difficult, you can put your feet on a lower bench or floor.
Second, the chest expansion folding type
1. Move your arms to your chest and put your palms together.
2. Inhale, press your palms hard and spread your elbows.
3. Through the posture of connecting 2, while exhaling, try to straighten the upper body as much as possible, so that the chest feels nervous, just like the feeling of stretching the front and back of the upper body separately from the chest, and relax after connecting 10 seconds. Repeated for 5 times, the breast augmentation effect is obvious.
The chest doesn't need to be too big, just like C. The next step is to make it more beautiful. Cleavage is of course the most direct point. Stick to it, I believe you can also have attractive cleavage!
This set of movements should not be too violent at first, 20 times as a group, and 3 groups should cooperate with each other every day. From then on, you can increase the number of each group and the number of groups per day and month according to your own environment.
Third, squeeze the ball
1. Sit in a chair, stand on tiptoe, bend your arms over your chest, hold a tennis ball in your palm, and press the ball hard with your fingers touching.
2. Continue to squeeze, slowly extend your arm forward, then retract your arm and relax for a while. Repeat 10 times.
Fourth, kneeling posture and chest movement
1, kneeling on the ground, you will relax your hands and lie on the ground.
2. Keep your torso and legs straight and your body moves vertically downward. Try to contract your abdominal muscles. Move down until your arms are bent 90 degrees, and slowly move down until your chest touches the ground. You can feel the stretching of the chest muscles. Then slowly return to the original position in the opposite direction.
3. Also, in order to keep the tension of the chest muscles constant, don't completely straighten the elbow joint when moving to the highest point. Key point: this action is more important, because it is to practice pectoralis major. Why are many oriental women's breasts not beautiful? For example, there is no deep sense of cleavage (it depends on squeezing or chest pads to be firm). The most fundamental reason is the atrophy of pectoralis major, even without pectoralis major. Therefore, women with poor chest shape should often exercise this action to increase the effect and stick to it. Of course, it can also assist other beneficial methods.