The muscles on the outer side of the upper arm contract, so that the arm spreads like a bird's wing until the upper arm is parallel to the shoulder. Pay attention to the elbow joint and wrist joint to be straight. Hold for 2 seconds, then slowly lower your arm and go back to the first step. Repeat the exercise 10- 15 times as a group, and practice 5 groups every day.

Dummy gymnastics is not only the exercise of upper arm, but also has a good effect on body weight loss and fitness. If it is inconvenient to participate in outdoor activities, it is also a good choice to do dumb exercises at home. 2、

Sitting on the edge of the chair, knees bent 90 degrees, feet flat, naturally separated. Take a 3-5-pound dumbbell in each hand, with your fist eyes forward, your arms drooping and your elbows slightly bent. At the same time, bend the upper body downward so that the fists holding dumbbells are located outside the left and right ankles respectively.