1. One-arm lift A: Standing posture, legs are shoulder width apart, hands hold dumbbells, elbows are bent and lifted, so that dumbbells are on the same level with ears, and palms face forward. B: Hold your left hand high and straight, so that your arm is slightly in front of your face and your lower body remains still. Go back to action a and repeat with your right hand. Hold for 60 seconds, repeat 10- 12 times in each group, and do 3 groups. ?

2. Pull ring action A: Sit in a chair, pull the sling with both hands (elastic rope can also be used instead), palm down, and put the upper arm at both sides of the ear. B: Keep your head down. Pull down the sling and put it behind your head. Hold for 60 seconds, repeat 10- 12 times in each group, and do 2 groups. ?

3. Pull the pole up A: Lie on your back, straighten your body, put your legs together, grab the crossbar with both hands, and the distance between your hands is slightly wider than your shoulders. B: Lift your body slowly with arm strength and try to keep your chest close to the crossbar. Tighten your abdomen and keep your body straight. Hold for 60 seconds, repeat 10- 12 times in each group, and do 3 groups.

The movements of the above three thin arms have a great effect on losing weight. This kind of exercise requires everyone to go to the gym to exercise, and the fat on the arm can get a good exercise! But it is not enough to lose weight by exercise alone, but also pay attention to the eating rules!

Move your thin arms up and down, remember to pinch your elbows. Don't open your elbows outward during the movement, but tighten them with the muscles of your arms. You can choose 2.5 kg for initial training, 20 times as a group and 3-4 groups. Remember to stretch after training. You can ask the coach for help.

There is no real local fat reduction, and the effect of reducing circumference is achieved through whole body aerobic exercise and local tightening. When jogging, you should first move your leg joints. If you don't come, run on the treadmill and exercise your knees and ankles. You can walk slowly for about 5 minutes first, and you can choose a speed of about 4.0-4.5 on the treadmill.