1, stand up straight, spread your feet about shoulder width, spread your arms to both sides, and slowly turn forward. The point is to tighten the muscles on the upper arm. Stand up straight, spread your feet about shoulder width, spread your arms to both sides, and turn around slowly. This is mainly to tighten the muscles of the arms and chest. Don't draw the circle too big, lest you hurt the joints of your shoulders.

2. Keep your hands straight forward and stand with your feet shoulder width apart. Draw a circle with both hands and draw a circle outward 20 times. Draw a circle inward 20 times. You don't need to draw a big circle, but use the strength of your arm instead of your palm, which can effectively remove the fat on your arm.

3. Lift the right arm, bend the left scapula behind your back, press the joint of the right arm with your left hand, touch the left scapula, then lift it and change sides from left to right. Do this 20 times a day.

4. Take a dumbbell or a bottle filled with water (or sand) and straighten it from front to top and then back. Remember to do this next to your ear. Slowly put it forward and repeat this action fifteen times. When you finish, your upper arm will feel sour. That's right. Do it forty-five times a day, separately.