Isometric Chest Squeezes

Орчуулга хараахан бэлэн болоогүй. Англи хэл дээрх заавар:

1. 1While either seating or standing, bend your arms at a 90-degree angle and place the palms of your hands together in front of your chest. Tip: Your hands should be open with the palms together and fingers facing forward (perpendicular to your torso).
2. 2Push both hands against each other as you contract your chest. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction.
3. 3Hold for the recommended number of seconds.
4. 4Now release the tension slowly.
5. 5Rest for the recommended amount of time and repeat.