1.

Stand up straight, feet shoulder width apart, hands open and straight to both sides, palms outward.

2.

Slowly wrap your arm 30 times forward and then 30 times backward.

3.

Do you want to repeat this exercise? That is, 90 degrees forward and 90 degrees backward.

■ arm movement 2

1.

Stand up straight, feet shoulder width apart, hands straight forward, palms forward.

2.

Hands crossed up and down, 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.

Low dumbbell

Arm movement 1

1.

Hold the dumbbell lightly with both hands and bend your elbow backwards at a speed of 5 seconds.

2.

Stop at the lowest point for 5 seconds, then count to 5 seconds and slowly return to the original position.

3.

Do it about 15~20 times.

Low 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 the speed of 10 second until it is just above the shoulder height.

3.

Then slowly count for 5 seconds and put it back on both sides, and do 15 times.