First, friends at home can use the bed to practice. Put your hands straight on the bed, as shown in the figure below. Each group should insist on 1 min, and do 3-5 groups at a time. You can increase or decrease the amount of exercise according to the actual situation and gradually improve it.

Second, you can also choose to go to the gym, choose a special personal trainer, learn specific operation training or squat with dumbbells in combination with arm training.

Third, you can jump rope and throw rope quickly at ordinary times. At the same time of aerobic training, you can lose weight and fat, and you can also enhance your arm strength, which can be described as killing two birds with one stone.

Fourth, mothers with children at home can also train their arms by holding their children. But remember not to rush everything, we must do it step by step, focusing on persistence and perseverance.