The arm is mainly composed of forearm and biceps brachii, triceps brachii and deltoid muscle. Hold the dumbbell with one hand (hold it more tightly), sit and bend over, stick the arm holding the dumbbell on the inner thigh for arm flexion and extension, and repeat it to effectively practice the forearm muscles. The biceps brachii is mainly pulled, 1. You can bend and stretch the dumbbell with the big arm, but don't put it last when stretching, so that the biceps are always stressed. Also, you can use Schwarzenegger's method, which has a nice name of 2 1 salute, that is, when you bend over and stretch the dumbbell arm, because it is 65438 from straight to bent. 2. Do pull-ups on the shoulders. Triceps brachii is the main push, 1, push-ups; 2, bench press, 3, do arm flexion and extension on the parallel bars; 4. Put one hand behind your neck. The deltoid muscle is divided into three bundles: anterior, middle and posterior. You can do push-ups and tiptoe bench presses to practice; In the middle beam, grab the dumbbells with both hands and hang them on both sides of your legs, then do a 90-degree flat lift and repeat; Behind, grab the dumbbell with one hand, bend your body forward 90 degrees, and lift your arm back up. Repeat. Strengthen the strength of waist and abdomen: doing sit-ups is simple and effective to practice abdominal muscles. You can also lie flat on the bed and touch your toes (lift your body). Do it slowly. If it is fast, there will be inertia, which will affect the effect. Be sure to do it to the end and do it in place. Do sit-ups to effectively practice waist muscles, face the ground, lean out of the bed, keep the lower body still, and lift the upper body repeatedly with the waist as the axis. Each group does the limit. Remember not to do it every day, but every other day. Every time you do anaerobic exercise, you should destroy your muscle tissue as much as possible, and then use enough time and nutrition to repair the damaged muscle tissue and let it grow. To put it bluntly, muscles grow out at rest after anaerobic exercise. Scientific fitness, will have perfect muscles, arms and waist and abdomen strength will also be enhanced. (Changyang Xiaohua is original, don't copy, never be anonymous, despise plagiarism! )