■ arm movement 1 1. Stand up straight, with your feet shoulder width apart, your hands open to both sides, and your palms 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 support 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. Thin belly is the easiest way to accumulate fat all over the body. The fat here is a veritable "confidant" because it is close to the heart and is most easily mobilized into the blood circulation. Therefore, when the abdominal circumference is above 90 ~ 100 cm or the ratio of abdominal circumference to arm circumference is greater than 0.9 for men and 0.85 for women, abdominal fat must be reduced. How can we quickly reduce the excess fat in the abdomen and make the abdomen look flat? Here's a quick-acting abdomen-closing method that can take effect in 45 days: warm up for 10 minutes first, and then wrap the abdomen with plastic wrap for 5-6 layers. Second, do abdominal exercises on your back. Navel movement: lower body fixed, sit-ups, aimed at tightening and flattening the protruding part of the stomach. Subpubic movement: the upper body is fixed, and the feet are raised to flex and stretch the legs and raise the head, with the aim of tightening and subtracting the whole lower abdominal circumference. Extraabdominal oblique muscle movement: after completing the upper and lower abdominal movements, do various waist rotation movements. As an auxiliary exercise, this exercise makes the weight loss effect of upper and lower abdomen exercise more obvious. Third, knead the abdomen and "drive away" the fat. There is a saying: "seven points of exercise, three points of kneading." If you want to get rid of abdominal fat as soon as possible, do 100 circular massage clockwise and counterclockwise after abdominal exercise to "catch up" with fat and promote fat metabolism. It is said that the above methods are done for 30 minutes at a time, 3 ~ 4 times a week, and will have significant effects if they persist for 45 days.