Q version of the chest gave her aerobics.

<CENTER> </ CENTER> <CENTER> a chest exercises </ CENTER> <P> a】 【Action: COLOR = RED This position requires the lower back close to the step stool in order to protect the lower back]. .The grip of a dumbbell with both hands, palms forward, joint rushed. .Holding dumbbells out to the sides of the chest, higher than the body. .Note that the wrist should be straight, and hand in a straight line. .Step stool to just below the elbow. .</ P> <P> straight up out of dumbbells, arms fully extended, with the wrists, elbows and shoulders in a straight line. .Number 2, the lift dumbbells when the breath, raised the number of look after, insist; then count four, put down the dumbbell back into place, inhale. .Repeat this action 2 sets of 10. .</ P> <CENTER> </ CENTER> <CENTER> two chest exercises </ CENTER> <P>】 【action II: you lie flat on the aerobic steps, the head, back and buttocks are boarded. .Pull to the chest, thigh and double ankle cross. .Hold a dumbbell with both hands straight up, then slowly back down until the back of the head, fell, inhale, exhale when lifting. .You have to control your speed, if not exercise too quickly to the chest muscles. .Repeat this action three sets of 10. .</ P> <CENTER> </ CENTER> <CENTER> three chest exercises </ CENTER> <P> three】 【Action: This action can not only exercise the chest, you can exercise your shoulders and arms. .Sitting on the floor, legs crossed. .Hands, sandwiching a ball (you can also hand made, that is, hands clasped), note that your forearm parallel to the ground. .Squeeze the ball with both hands, feeling the chest hard, keep 1-2 seconds, then release. .Repeat this action 2 group 20 times. .</ P> <P align=right> (internship Editor: Lung Wai Kuen) </ P> <P align=center> Click here for more exciting content </ P>.