First of all, lie on the ground, with your hands on the ground, shoulder width apart, and your fingers facing the outside of your body. Your whole body is in the same state as when you do push-ups Next, bend the elbow, the center of the body moves to the right, and the whole body leans to the right. Then move the body center back to the middle, then turn left and repeat the above actions.

2, triceps brachii extension

First of all, keep your body standing naturally, hold your head up and chest out, hold your dumbbell arm against your ear with your right hand, and hold your right hand for support. Then keep inhaling, bend your right elbow slowly, and the dumbbell slowly hangs over your head, and the joint is at a right angle of 90 degrees. Then straighten your arms again, keeping your elbows slightly bent.

3. pull your arms together

Stand at attention, hang your hands at your sides and keep your waist straight. Raise your hands to your chest, palms facing each other, and hook your fingers. Use the strength of your arms to pull your arms in the opposite direction, keep this action for 30 seconds when you reach the limit, and then slowly return to the original state.

4. Attack with both arms

Raise your arms straight to your chest, and then attack each other with the strength of your arms. At the same time, the palms are closed and the fingers are staggered. After holding this posture for 15 seconds, slowly return to the original posture and practice this movement repeatedly until the arm feels tired.

5, arm exercises

First, grab the single pole with open hands, shoulder width apart, feet together, and lean forward slightly. Then look ahead, start bending your arms, stand on tiptoe, keep your body straight all the time, and at the same time increase your breathing volume and slowly let your chest get close to the iron.

6, chest pulling technique

First, hook your chest up and down with your hands and try to open your chest as much as possible. Then pull hard with both hands in the opposite direction, hold for 20 seconds, and repeat for 3 times. Finally, exchange the upper and lower positions of the left and right hands and repeat the above actions.

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