Flat chest self correction

Flat chest has a great impact on the body shape, making people look thin and sickly, seriously affecting the appearance. It is necessary for people with flat chests to correct themselves. Do more sit-ups, standing exercises, chest pull-ups, push-ups, chest expansion, raises, etc. Flat chest is caused by poor muscle development and can also be treated surgically in the hospital. In daily life, we should also pay more attention to adjusting our diet structure.

The correction methods for flat chest are as follows:

1. Lie on your back on a mat, raise your arms to the side, then inhale, push your chest up, tighten your abdomen, raise your head, pause for 2 to 3 seconds, then exhale and return to the starting position. Repeat 20 to 25 times, and practice 3 sets in total.

2. Stand up, hold your chest in, and hold your chest out. When holding your chest in, rotate your arms inward; when holding your chest out, rotate your arms outward. Try to hold your chest out, tighten your abdomen, and raise your head. Relax your arms naturally in your body, with your chest as the main force. Repeat 20 to 25 times, and practice 3 sets in total.

3. Kneel and support yourself, bend your arms until your chest touches the ground, keep your legs and thighs at 90 degrees, and keep your hips in place without moving forward. Use your hands to support your weight, and let your breasts droop as much as possible. Pause for 3 to 4 seconds, then return to the original position and breathe naturally. Repeat 10 to 15 times, and practice 3 sets in total.

Fourth, chest stretch. Stand facing the wall about 50 cm away, with your feet slightly apart, arms raised, head and chest lifted, body bent forward, 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, and practice 3 sets in total.

5. Chest wave. Stand upright, raise both arms, palms facing forward, arms facing forward, eyes looking at hands, chest slightly tucked in, spine flexed forward about 45 degrees; do chest lift, waist straightening, head lowering and neck stretching, head raising, and arms doing small waves at the same time. Repeat 10 to 15 times, 3 sets in total.

6. Split-leg push-ups. Push up with your legs slightly wider than shoulder width apart. Press your upper body downward, bend your arms and place them at your sides, making your upper arms parallel to the ground. Then inhale, push your arms against the ground to straighten your elbows, lift 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 chest expansion. Stand naturally, with your feet shoulder-width apart, tight waist, abdomen, and chest. Hold the handles of the puller with both hands, palms facing each other, and raise your arms straight up in front of your chest. While taking a deep breath, pull the puller 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. Flat press. Lie on a bench with your legs apart, keep your body stable, chest up and shoulders down, hold your hands with your palms facing up, with the grip width the same as or wider than the shoulder width, and place the barbell horizontal bar on your chest nipples. Then inhale, push the barbell up with both arms, straighten your arms, and pause for 2 to 3 seconds. Then exhale and slowly lower the barbell to restore. Repeat 10 to 12 times, and practice 4 sets in total.

9. Lying bird. Lie on your back on a stool, hold the bell with your palms facing each other, place the bells on your chest with your arms, and straighten your elbows. Then exhale, bend your arms to the sides and open them gradually, and the angle between the two arms gradually decreases (the angle between the upper arm and the forearm is between 100 and 120 degrees), and continue to decrease until it reaches the limit, and pause for 2 to 3 seconds. Then inhale, hold the bell up, like hugging a tree, until the arms are straightened and restored to the preparatory position. Repeat 10 to 12 times, and practice 4 sets in total.