Note: Replacing dumbbells with elastic belt, elastic belt or water bottles at home is very helpful for biceps and triceps exercises before and after the arm. The elasticity of the elastic band should not be too loose, and the length should be adjusted according to the resistance you need, but also be careful not to break easily.

1。 Preparatory action: Put elastic belt under his right foot, with his right foot in front and his left foot behind, with his right hand clinging to one side and drooping, and holding elastic belt on the other side. Keep your feet steady and your hands steady.

2。 Inhale, elbow bend, arm up, and the upper arm is still by your side (don't spread out).

3。 Exhale, straighten your elbows and return to your original position.

4。 According to personal circumstances, do 10 to 20 times at a time, and then do it on the other side.

Simple push-ups

Note: Make sure you are balanced and stable when kneeling, and adjust the downward degree of your body according to your personal situation. Don't force yourself, and don't change the elbow direction or body balance, so you can exercise your arm muscles. Also, be careful not to overexert your wrist.

1。 Preparatory action: Four-legged kneeling position, palms and knees on the ground, feet on the ground or toes on the ground, looking for your most balanced kneeling position.

2。 Bend your elbows and lower your chest between your hands. Elbows are still at your sides (no abduction). The degree of elbow bending depends on your personal situation. When your arm strength is not enough, you just need to bend your elbow slightly.

3。 Exhale, straighten your elbows and return to your original position.

4。 According to personal circumstances, each time you do 10 to 20 times, with the increase of physical strength, you can increase the number of times or aggravate the degree of decline.

Strengthen the beautiful arm dolphin style

Note: also ensure the balance and stability of kneeling posture. This action is not only helpful for training the arms, but also helpful for the whole body muscles. In order to maintain balance, muscles should also exert strength.

1。 Preparatory action: Starting from the four-legged kneeling position of the last action, put elbows and forearms on the ground, hold hands with each other (hands, elbows and arms are triangular), straighten your feet backwards, point your toes to the ground, heel backwards, lift your knees and thighs off the ground, and contract your abdomen inward to maintain balance and stability.

2。 Inhale, elbow hard, lean back and raise your hips.

3。 Exhale, hips down, and get ready.

4。 According to personal circumstances, do it more than 5 times, and the number of times can be increased with the increase of physical strength.