NO. 1 Draw a round and thin arm.

basic element

1. Stand with your hands straight forward and your feet shoulder width apart.

2. Draw a circle with both hands and draw a circle outward for 20 times.

At this time, we will draw a circle in it for 20 times.

4. Don't draw too big a circle, use the strength of your arm, not your palm.

Coup comment: If you sit in a chair, it is more suitable for office practice.

NO.2 big chest and thin arms

basic element

1. Stand up straight, spread your feet about shoulder width, spread your arms to both sides, and slowly turn forward.

2. Stand up straight, spread your feet about shoulder width, spread your arms to both sides, and turn around slowly.

Coup comment: The first step is to tighten the muscles on the upper side of the arm. The second step is to tighten the muscles on the inside of the arms and chest.

No.3 mineral water shoubi

Entry props: a bottle of mineral water.

basic element

1. Hold a small bottle of mineral water in one hand, straighten it forward, then lift it up and stick it to your ear, and swing your arm back as far as possible for 4-5 times.

2. Move forward slowly and repeat this action 15 times.

3. Do it about 45 times a day. Can be done at different times.

Coup Comments: Simple props and uncomplicated movements are suitable for office practice.

NO.4 stretch your arms and thin your arms.

basic element

1. Lift your right arm and bend your left scapula back.

2. Press the right arm joint with your left hand, touch the left scapula, and then stretch high.

3. Switch sides and do this 20 times a day.

Coup comments: no props, no complicated movements, suitable for office practice.

No.5 rear horizontal type

Slimming parts: abdomen and buttocks

1. Lie on your back on the fitness ball, bend at a 90-degree angle, and hold a dumbbell in each hand.

2. Move your feet forward until your thin arms and head exert force on the fitness ball. Keep your body in a straight line.

3. Reach for the ceiling with your hands, bend your elbows, and lift the dumbbell above your head.

4. Repeat the exercise 15 times.

No.6 double bell bending type

Slimming parts: thin arms, upper back and biceps.

1. Stand up straight, feet apart, hip width apart, and hold two dumbbells in your right hand.

2. Take a step backward with your right leg, with your knees slightly bent and your left hand on your left leg.

3. Stretch your right hand downward and bend it slowly upward.

4. Repeat the exercise 12 times, and then repeat the exercise on the other side.

No.7 Yuefeishi

Slimming parts: arms, abdomen and buttocks.

1. Hold the dumbbell with both hands, stand on the ground with your right foot and extend your left foot backward.

2. Keep your back straight and lean forward slightly from your hips.

3. Raise your hands and extend to your sides at shoulder height.

4. Return to the initial position and repeat the exercise 12 times.