1, take a dumbbell or a mineral water bottle filled with water (or sand) and straighten it from front to top and then back. Remember to do this next to your ear.

2. Put it down slowly and repeat this action fifteen times. When you finish, your upper arm will feel sour. That's right. Do it forty-five times a day, separately. The second secret of thin arms:

1. Lift the right arm, bend the left scapula behind you, press the joint of the right arm with your left hand, touch the left scapula, then lift it and change sides from left to right. Do this 20 times a day. If your arm hurts when you first do it, it means that you have moved to that part. Ways to reduce back fat: do back exercises every night before going to bed (prone, hands crossed behind your back, try to hold your head up and chest out. The lower body does not leave the ground. You'd better have someone to hold your feet. You can feel the changes in your back 6 days after you start doing it for 30 days!

1, lie prone on the mat (made in bed, the mattress should not be very soft), and put your hands behind your ears.

2. Lift your upper body with waist strength, put your hands behind your ears and slowly leave the ground, pause for 3 seconds, look forward with your eyes, and don't lean back.