The college entrance examination is over, but youth is not. It's a fire that melts all the hard ice in progress! Dreams let us go further and further in the swamp. At the same time, I am about to enter the holiday and go to college. So how should I arrange this holiday?

We girls can use this three-month long vacation to keep fit and exercise our arms, so that we can have a good figure. How should I practice?

First, warm up the whole body.

1, warm up the treadmill

2, elliptical machine warm-up

Second, stretch your arms.

1, lunge squat stretching for 20 times.

2, supine leg extension *20s

Third, arm activation.

1, elastic belt's legs swing out of the standing position for 2 groups *20 times.

2, elastic belt kneeling posture flexion and extension 2 groups *20 times.

Fourth, formal arm training.

1, barbell buttock push 4*20 times (10-20kg)

2, sumo dumbbell squat 4* 16 times (5- 15kg)

3, one leg hard pull 4*20 times (5- 10kg)

4. Kneeling and hip extension 4*25 times

5. elastic belt mussels open and close 4*25 times.

Fifth, relax your arms after practice.

1, leg stretching *30s

2, step squat stretch *30s

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