1. Stand up straight, with your feet shoulder width apart, your hands open and straight to the sides, and your palms facing outward.

2. Slowly pull your arm forward 30 times, and then pull it back 30 times.

This exercise should be repeated three times (that is, turn 90 forward and 90 backward).

■ arm movement 2

1. Stand up straight, with your feet shoulder width apart, your hands straight forward and your palms forward.

2. Cross your hands up and down, and your arms can't droop.

3. Do it 30 times.

■ arm movement 3

1. Like doing push-ups, always hold your body with your hands, but your knees should touch the ground.

2. Hands shoulder width apart, arms straight, slowly count to 5, elbows bent down.

3. Stop at the lowest point for 2 seconds, and then slowly straighten your arms. Do 10 times.

● Dumbbell arm movement 1

1. Hold the dumbbell lightly in each hand and bend the elbow backwards at a speed of 5 seconds.

2. Stop at the lowest point for 5 seconds, then slowly return to the original position and stop for 5 seconds.

3. Do it 15~20 times.

● Dumbbell arm movement 2

1. Hold the dumbbell with both hands, with your feet shoulder-width apart and your arms at your sides.

2. Slowly raise your hand outward at a speed of 10 second until it is just above the shoulder height.

3. slowly count for 5 seconds and put it back on both sides, and do 15 times.

PS: At the beginning, you should do what you can, take a step-by-step approach, be patient, and you will see the effect slowly.