Straighten your back muscles and lift your head with chest out. Place your palms together at chest level, fully extending your elbows. Keep shoulders still and maintain calm focus. Continuously engage your chest muscles while applying pressure with your palms, slowly moving them left and right as if pushing against each other. Inhale when hands reach the center position. Alternate left-right movements 10-20 times. Key point: Engage chest muscles, not arms.Stand fully upright, moving only your forearms in a straight line to the left and right while breathing in and out gently.
Section 2: Chest Concentration Exercise
Straighten your spine, lift your head, and push out your chest. You may hold a book or similar object between your palms. Remember, fully extending your elbows is crucial. Alternate between inhaling and exhaling while extending your arms forward, as if pressing your palms together with force. Engage your chest muscles and perform this slowly about 10 times.
Section 3: Chest-Focused Lifting Exercise
Hold hands flat at shoulder height, palms down. Cross arms in front of chest, palms together. Extend arms straight upward above head, arms close to ears. Slowly lower back to chest position. Perform about 10 slow repetitions.Section Four: Chest-Lifting Exercise Bend elbows inward, overlapping forearms across chest to form a square shape. Using upper arms as the driving force, slowly lift hands upward to the forehead, then lower back to the starting position. Repeat this up-and-down motion 10 to 20 times.