You can replace dumbbells with mineral water bottles filled with water. At first, stand up straight or sit up straight, hold the mineral water bottle in your right hand, and straighten your right arm upward, so that the "bye-bye meat" sticks to your right ear, the big arm remains motionless, the forearm bends backwards, and then straightens after a pause for one second. Note that you can hold your right arm with your left hand and keep it stable. Repeat this operation 10 times before changing hands. Do 5 groups before going to bed every day, and the muscles inside the big arm are getting tighter and tighter. Stick to it for a while, and the "bye-bye meat" will disappear unconsciously.

Key points of weight loss:

1, control high-fat food. Such as animal food, meat, fried food or western fast food. ?

2. Eat less foods with high-strength hydration compounds. In the usual diet, the high carbohydrate content mainly comes from cereals. Grain is the source of energy, which provides carbohydrate, protein, cellulose and B vitamins for human body. ?

3. Reduce the intake of refined sugar. Refined sugar is easy to replace, but if it is not digested in the human body, it can be easily converted into fat. ?

4. Don't eat snacks after dinner. Especially peanuts and nuts. If you really like it, you'd better eat it in the morning, because nuts are rich in protein, and people will feel full after eating them. ?

5, do not eat midnight snack. If you are hungry at night, you can eat vegetables that fly over the water and provide vitamins and cellulose for your body.

Minerals, etc. But with low energy and little fat, it is most suitable for obese and diabetic people.