Massage method: unarmed.

( 1)

Massage method:

1, the arm is slightly bent, and the other hand is pressed straight from the fingertip to the upper arm.

2. Straighten your arm, grab the big arm with the other palm, and rotate the flesh of your arm hard. The straightened hand rotates in the opposite direction.

Objective: To eliminate the fat on the arm.

(2)

1. Stand up straight, with your feet shoulder width apart, your hands open and straight to the sides, and your palms facing outward.

2.

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

3.

This exercise should be repeated three times (90 times forward and 90 times backward).

(3)

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

(4)

Dumbbell+chair

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.

● The chair sinks into the ground.

Sit down and put your hands on the edge of the solid chair. Slide your thighs off the chair and support your weight with your hands. Straighten your right leg and bend your left leg 90 degrees.

Bend your elbows and slowly press your thighs to the ground. Keep your elbows bent and lean forward. Pull your body back until your arms are straight. Don't help you with your feet. Do it 8 to 15 times in each group, straighten your left foot and do it again.