Action one

Sit up straight in the chair, tuck in, take a deep breath, and hold a heavy object, such as an unopened bottle of mineral water. At the beginning of the action, both hands are vertical to the side. When exhaling, raise your hands slowly from the front until your arms are flush with your shoulders. When inhaling, slowly lower your hands to the starting position.

Action 2

Sit up straight in the chair, tuck in your abdomen and take a deep breath. At the same time, holding an unopened bottle of mineral water in his left hand, bend his elbow and slowly lift the mineral water to his shoulder. Slowly put it down again and repeat 10- 15 times. Switch to the right hand again.

Action 3

Sit up straight in the chair, tuck in your abdomen and take a deep breath. At the same time, hold an unopened bottle of mineral water in your left hand, bend your elbows forward, put your hands behind your back, and put your arms close to your ears. Keep the big arm and elbow still, keep the small arm straight up, and slowly lift the mineral water over your head until your arm is straight. Slowly put it down again. Repeat 10-

15 times. Switch to the right hand again.

Action four

Stand naturally with your feet back and forth, grab the dumbbell with your right hand, hang down your right arm naturally, and akimbo your left hand. Exhale and abdomen, the right forearm drives the dumbbell to slowly rise to the shoulder, the right arm remains fixed, and slowly put it down while inhaling. Repeat 10- 15 times. Then do it with your left hand.

Thin arms (lower half)

Action one

Sit in a chair, lean forward slightly, put your arms on your thighs, hold unopened mineral water bottles or dumbbells with both hands at the same time, sink your wrists and keep other parts of your body stable, then slowly pull up, repeat for about 15 times, rest for 1 minute, and do 3-5 groups.

Action 2

Stand naturally with your feet back and forth, grab the dumbbell with your right hand, hang down your right arm naturally, and akimbo your left hand. Exhale and abdomen, the right forearm drives the dumbbell to slowly rise to the shoulder, the right arm remains fixed, and slowly put it down while inhaling. Repeat 10- 15 times. Then do it with your left hand.