Half-squat single-arm lifting ling

Exercise site: arm

Step 1 Legs are shoulder width apart, knees are bent, and they are in a semi-squat posture. Take a 3-5-pound dumbbell in each hand, then bend your elbows and face your palms.

Step2 keep squatting, straighten your elbow with your left arm up and lift the dumbbell. Hold for 5- 10 seconds, and then return to step 1.

Step3 Change your right arm, straighten your elbow and lift the dumbbell. Hold for 5- 10 seconds, and then return to step 1.

Repeat alternately left and right 15 times.

Bend your elbow and lift the bell inside.

Exercise parts: arms and thighs

Step 1 Keep your legs shoulder-width apart and hang a 3-5 pound dumbbell on your sides in each hand.

Step2 Bend your knees, keep your upper body straight, and then sit down until your thighs are parallel to the ground.

Step3 slowly straighten your knees and return to step 1.

Repeat 15 times.

Holding torque

Exercise parts: arms, waist

Step 1 Legs are shoulder width apart, knees are slightly bent, upper body leans forward slightly, and each hand holds a dumbbell with palms facing each other.

Step2 Twist the dumbbell from front to left and right. Be careful not to use the recoil of dumbbells, and keep still below the waist.

Repeat left and right alternately for 20 times.

Open my heart

Exercise area: chest and shoulders.

Step 1 Legs are shoulder width apart, knees are slightly bent, and upper body leans forward slightly. Hold a dumbbell in each hand, bend your elbow, lift it to chest height, palms facing each other.

Step2 slowly spread your arms to both sides, at the same height as your shoulders. Pay attention to keep your back straight.

Repeat 15 times.

Bend your elbow and lift the bell with one arm.

Exercise site: arm

Step 1 Keep your legs shoulder width apart, bend your knees, keep your body stable with your left hand on your left knee, hold a dumbbell in your right hand, bend your elbows and cross your arms.

The second step is to slowly open your arms outward. Be careful not to move your elbow and wrist to avoid sprain.

Repeat 10 times on each side.

Push up with one hand

Exercise site: arm

Step 1 Legs are shoulder width apart, knees are slightly bent, upper body leans forward, right hand holds knees, left hand holds dumbbells and hangs them.

Step2 slowly pull up the left dumbbell, bend the elbow at the same time, and turn the upper body to the left. Then slowly put it down.

Repeat 10 times on each side.

Bend your elbow behind your head.

Exercise site: arm

Step 1 Stand up straight, with your legs shoulder width apart, your arms lifted up, dumbbells in your hands, and your arms straight.

The second step is to slowly bend the elbow backwards and lower the dumbbell to the back. Then slowly lift the dumbbell and straighten your arms.

Repeat 15 times.

Towels, thin arms, slender arms.

Tip: When standing, keep your body straight and don't put your hands on your head when doing actions.

Targeted parts: the inner position of the arm makes the arm lines more beautiful.

1, feet apart, hands holding a towel straight on the chest, hands and shoulders in a straight line.

2. Hold the towel above your head for about 20 seconds.

3. Move your hands to the left until your left hand forms an angle of 120 degrees. Keep the towel straight and keep moving for about 20 seconds.

4. Then move your hands to the right until your right hand forms an angle of 120 degrees. Hold the action for about 20 seconds, and repeat the action 10 times on each side.

The book pushed the arm back.

Tip: Keep your waist straight and your feet slightly apart when doing the action. It is advisable to keep your arm still when lifting a book and feel the pain on the inside of your arm.

Target position: The muscles at the back of the arm can tighten the position of "bye-bye" of the biceps.

1, straighten up with a book in your left hand and hold your left hand tightly with your right hand.

2. Take a deep breath, then bend your left hand back to the position of the back of your head and keep the action for about 20 seconds.

3. Exhale slowly, slowly raise your left hand to the horizontal line, keep moving for 20 seconds, and do 10 times left and right.

Book lifting and arm retraction

Tip: If you want to get twice the result with half the effort, you can use a water bottle or dumbbell instead.

Target position: You can stretch the muscles inside the upper arm to make the upper arm stronger.

1, one hand holds the book in the palm of your hand and puts it on your waist.

2. Slowly lift the book to shoulder height and keep the action for about 10 second.

3. Hold the book above your head 10 second, and repeat the action with both hands 10 times.

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