Dumbbell exercise: the method is to pick up a bottle full of dumbbells or water and straighten your arms back and forth. Please prick up your ears when you do this. Then slowly put it down and repeat this operation 15 times. After that, the arm may become sour and may work. You can stand back and forth with your legs crossed, or you can hold the barbell with both hands, bend your elbows forward at a 90-degree angle, fix them on your ears, and then return to the original action.

Flexion and extension of knees and arms: keep the front and back position of legs, and hold them on the ground, then hold the ground with one hand, and put the thumb of the other hand through the barbell, and straighten the arm with the elbow joint. Then return to the initial action. Bend and stretch the prone arm: palm outward, hold the lever with both hands, and the width should be equal to the overall horizontal width of the arm. Lift the barbell above your head and return to the final position.

Massage on the outside of the arm: bend your elbow, raise your left arm to the same height as your chest, keep your upper and lower arms at right angles, open your left palm, raise your right hand to press your left arm, and keep your fingertips on the outside of your arm for 20 seconds. Massage the lateral joint of the arm: bend the elbow on the right side, put the palm on the left abdomen, raise the arm to the same height as the chest, and keep the upper and lower arms at right angles. Massage the left hand, right arm, elbow joint and palm upwards for 20 seconds.

Shoulder massage: lift the left arm and stretch it forward, then put the right hand on the back shoulder from the left shoulder, index finger, middle finger and ring finger, and massage continuously 15 seconds, and then massage. Arm pace: You can shake your arm or lift your arm with your feet when walking to help form arm lines. At the same time, massage can also help prevent diseases such as scapulohumeral periarthritis by raising the shoulders of upper limbs.