Perfect arm decathlon exercise: cross your hands and push forward until your arms are completely straight and your palms are forward, and keep still for 2-3 seconds. Turn your hands back. The purpose is to exercise the inner arm and make it strong. (10 -20 times) 2. Put your hands behind your head, straighten your arms up, keep your palms up for 2-3 seconds, and then relax and retract. It is very effective for improving the relaxation of the inner arm. (5- 10 times). 3. Make your arms tense, put one hand on the other shoulder and press it vertically, and the pressed shoulder will be lifted powerfully. (3-4 times left and right, * * * is 5 times) 4. Stretch your arms forward, palms down, and tighten your arm muscles. At the same time, rotate your arms outward until your palms are up and gradually open to both sides. This set of movements helps to exercise the upper arm and make it symmetrical. (15-20 times) 5. The arm bends naturally, the palm sticks out forcefully, and then slowly makes a fist. The action must be slow and hard, which is conducive to exercising the forearm. (8- 10 times) This group of movements (1-5) is a static exercise, which helps to tighten the loose muscles, reduce the accumulation and sinking of fat on the inner side of the arm, and restore elasticity. For women whose arms are too slender and want to enhance their muscle sense, the following dynamic exercises will help you "strengthen" your arms. After all, the era of "skinny beauty" has long passed, and healthy and energetic beauty can better reflect the charm of women. This group of movements can use some lightweight instruments, such as small dumbbells (2.5 kg -5 kg). When there is no musical instrument, you can also have 1 bottle of mineral water and 1 dictionary at your fingertips. The choice of weight varies from person to person and from person to person. If you want to develop obvious muscles, you should choose a slightly heavier instrument and practice less frequently. If you want smooth and tight lines, you should choose lighter instruments and increase the number of exercises. Hold the weight with your hands, lift it vertically, fold your arms around your elbows until your back muscles are fully stretched, and then straighten your arms hard, so that you can exercise the loose muscles on your back and make them firm and textured. (8- 12 times) 7. Shoulder side push. Hold the weight with both hands, bend your arms on your shoulders, push your palms forward and push them up hard until the two weights collide, and then retract them in the same way. This action focuses on training the deltoid muscle of the arm, thus obviously improving the appearance of the shoulder, straightening the arm, and changing the bad body shape such as shoulder slip and narrow shoulder. (10 times) 8. Hold the weight with both hands, palm backward, arm slightly bent, and pull away from the front in an arc until the elbow is slightly higher than the shoulder, and then return. (8- 10 times)