What's wrong with the pain in my thick vest

Many people feel a sudden pain in their heart and a nauseous feeling when they cough or hit their backs. This is normal. It is mainly due to the special physical condition of the individual and the illness, which causes this pain. If necessary, you should go to the hospital for a check-up. You can also do physical exercises at home.

1. Do bent-over rows with dumbbells. Hold the stool with your left hand, kneel on the stool with your left knee, and move your right leg back. Hold the dumbbell with your right arm hanging down, use the strength of your back to pull up the dumbbell, then put it down and change direction. This movement helps to build thickness in your back.

2. Use the horizontal bar to do back pull behind the neck. Use a narrow grip to train the lower part of the back, and a wide grip to train the upper part of the back. This movement helps to develop the width of your back.

Do three sets of each exercise, aiming for 8-12 reps in each set, and rest for 1-2 minutes between sets. As your muscles contract, exhale. Inhale as your muscles relax. Just get used to it.

If you are at a gym, there are other machines to choose from.

1. Straight bar pulldown: Hold the bar with both hands, lean back about 30 degrees, and use the strength of your back to bring the bar closer to your chest. Note: Shoulders should be extended backwards to avoid borrowing force. This movement mainly trains the width of the back. You can also practice standing upright, pulling the bar behind your neck.

2. Seated rowing. Sit on a low cushion with your back straight. Grab the tripod or straight pole with both hands and pull it toward your ribs. This movement mainly trains the thickness of the back.

3. Deadlift. Place the barbell on the ground. Hold the barbell with both hands, slightly wider than shoulder width, and pull up the barbell. You can pull with straight legs or bent legs, and when standing upright, your body should lean slightly backward. Note: This exercise primarily works the lower back. It causes great damage to the waist and requires a professional belt or protection from someone. Beginners are advised to practice with caution.