Dangers of flat chest

Flat chest means that the chest is flat and smaller. Generally, tall and thin people are prone to flat chest. A flat chest has a great impact on a person's appearance, making the body look too monotonous. This type of person generally has a poor physical constitution and is prone to chronic wasting diseases, such as tuberculosis, lung inflammation, cancer, malnutrition, etc. People with flat chests should pay more attention to the nutritional diet structure and self-regulation of the body in their daily lives.

The training method for self-correction of flat chest is:

1. Lie on your back on a mat, raise your arms to the sides, then inhale, straighten your chest, tighten your abdomen, raise your head, pause for 2 to 3 seconds, then exhale and return to the original position. Repeat 20 to 25 times, for a total of 3 sets.

2. Stand up straight with your chest tucked in and your chest out. When you hunch your chest in, the arms rotate inward; when you straighten your chest out, the arms rotate outward. Try to straighten your chest, tighten your abdomen, and raise your head. The arms are naturally relaxed in the body, with the chest taking the initiative. Repeat 20 to 25 times, for a total of 3 sets.

3. Kneel down and bend your arms until your chest touches the ground. Keep your calves and thighs at 90 degrees and your hips in place without moving forward. Use your hands to support your weight and let your breasts drop as far as possible. Pause for 3 to 4 seconds, then return to the original position and breathe naturally. Repeat 10 to 15 times, for a total of 3 sets.

4. Pull the chest. Stand facing the wall, about 50 cm away, with your feet slightly apart, arms raised, head and chest out, body bent forward, and hands on the wall. Press down elastically, bend your waist and straighten your knees, so that your chest is against the wall. Pause for 3 to 4 seconds, then return to the original position and breathe naturally. Repeat 10 to 15 times, for a total of 3 sets.

5. Chest wave. Stand upright with both arms raised, palms facing forward, arms forward, eyes looking at hands, chest slightly tucked in, spine flexed forward about 45 degrees; lift chest, straighten waist, lower head and stretch neck, raise head, and at the same time make small waves with both arms. Repeat 10 to 15 times, for a total of 3 sets.

6. Split-leg push-ups. Lie on your back with your legs slightly wider than shoulder width apart. Press your upper body downward, bend your arms and place them at your sides so that your upper arms are parallel to the ground. Then inhale, use your arms to push the ground and straighten your elbows, while raising your head and chest, return to the ready position, and exhale. Repeat 10 to 12 times, and practice 3 sets in total.

7. Stand with straight arms and expand your chest. Stand naturally with your feet shoulder-width apart, tighten your waist, draw in your abdomen, and lift your chest. Hold the handles of the resistance band with both hands, with your palms facing each other. Straighten your arms and raise them in front of your chest. While taking a deep breath, pull the resistance band to both sides steadily and evenly with both hands, so that your arms and shoulders are in a straight line. Pause for 2 to 3 seconds. Then exhale and slowly return to the original position. Repeat 10 to 12 times, and practice 4 sets in total.

8. Bench press. Lie on a stool with your legs apart, keep your body steady, chest up and shoulders down, clench your hands with your palms facing up, with your grip as wide as or wider than the width of your shoulders, and place the barbell horizontal bar at your nipples. Then inhale, push the barbell upward with both arms, straighten your arms, and pause for 2 to 3 seconds. Then exhale and slowly lower the barbell to return to the original position. Repeat 10 to 12 times, 4 sets in total