Neck Exercise, Chest Expansion And Alternate Hand Rise

Neck Exercise

Method - Stand with both hands on your hips.  Now turn your head to the right of the saint.  After pausing for 2-3 seconds, head or side.  Practice this way 10 times on both sides of the body 20 times. Breathing is normal.  

Note - No blows when moving the head to the right / left.

Benefits - Good neck and throat exercises.  The chances of a sudden neck twitch are reduced.  Regular practice of this exercise reduces the chances of getting spondylitis in the neck.

Chest Expansion 

Method: - Keep both hands stretched in front of the chest. Match the two hands and move them backwards as much as possible.  As soon as you let go of the rule, bring both hands forward.  Do it 15 times a little faster.  

Notable - When matching both hands, do not let them go down.  Both hands should be parallel to the shoulders.  

Benefits - Strengthens shoulder and chest muscles.  The size of the chest cage increases.  Colds - coughs reduce the chances of catching a cold.  

Alternate Hand Rise 

Method- Stand up straight, fist with both hands.  Lift the right hand over the head from the front of the body.  Lower the right hand and lift the left hand in the same way.  In this way raise and lower the right hand once and the left hand once.  After a few days of practice, raise your hands and go as far as the back of the head and let go as far as the hands go when you get down.  Hands up and down will be very fast.  Do it 12-14 times with both hands.  Breathing.  

Notable -  There is no need to stop with noticeable hands;  Immediately lower and raise the other hand.  Do not break the elbow when raising the hand.  

Benefits :Hand, shoulder, neck and back muscles are well formed.  The chances of becoming a frozen seller are reduced.  The structure of the chest is beautiful.