1, holding a dumbbell or a bottle filled with water (or sand), straighten it from front to top and then back, remember to do this next to your ear.

2. Put it down slowly 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.

Second, eat more lean arm food.

The fastest way to lose weight is apples, grapefruit, carrots, tomatoes and other fruits and vegetables. Apples and grapefruit can be used as daily fruits. The former is rich in vitamin C, pectin and cellulose, which has a good effect of reducing blood fat. The latter is also rich in vitamin C, and acidic substances can promote the secretion of digestive juice and the absorption of nutrients. It is best to have a beautiful one every day.