1. Hold a dumbbell, a bottle filled with water (or sand) or simply use two bricks, straighten from front to top and then back, remember to do this next to your ear.

2. Put it down slowly and repeat this action 20 times. When you finish, your upper arm will feel sour. That's right. Do three groups every day, 20 times in each group.

The second secret of thin arms:

Lift the right arm, bend the left scapula backward, press the joint of the right arm with the left hand, touch the left scapula for 5 seconds, then lift it and switch sides. Do two groups every day, each group 15 times. This is a stretching action, so we should pay attention to what we can do to prevent strain.

The third secret of thin arms:

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

2. Draw a circle with both hands and draw a circle outward for 20 times.

3. Draw a circle inward 20 times. Three groups a day. Note: You don't need to draw a big circle. Use the strength of your arms, not your palms.

The fourth secret of thin arms:

1. Stand up straight, spread your feet about shoulder width, spread your arms to both sides, and slowly turn forward. The point is to tighten the muscles on the upper arm.

2. Stand up straight, spread your feet about shoulder width, spread your arms to both sides, and turn around slowly. This is mainly to tighten the muscles of the arms and chest.

Note: don't draw the circle too big, so as not to hurt the joints of the shoulders.

The fifth secret of thin arms:

Stretch the right arm forward, hold the upper part of the elbow joint of the right arm with the palm of your left hand, and slowly stretch to the left and rear. When you can't pull it back, stop for ten seconds, slowly let go and change to the other hand. This action is beneficial to the relaxation and plasticity of the arm after exercise.

Generally speaking, the training methods of fitness activities aimed at shaping muscles and losing weight are very different. Exercise for the purpose of losing weight should be based on the principle of a small number of times, and it is forbidden to increase the load in order to achieve the amount of exercise and reduce the exercise time. Otherwise, not only will fat not be reduced, but there will be more muscles that are more difficult to deal with than fat, and it will be too late to regret it. Don't forget to do some warm-up activities before doing this kind of action, otherwise you will have sports injuries.