Bye-bye meat on your arm, dancing with your pace, and really "bye-bye" when waving goodbye to others, all these make you embarrassed? Then make up your mind to do the following basic thin arm exercises, and you can bid farewell to the butterfly arm with a little movement.

1. Action name: Bend and lift horizontally.

Follow me: Legs are shoulder-width, knees are slightly bent, upper body leans forward, back is straight, and arms are spread to the side, shoulder-height or slightly below the shoulder. Each group 12 ~ 15 times, 3 ~ 4 groups.

Tip: Don't bend over when you lean forward. Open your arms as far as possible when lifting sideways.

2. Action name: dumbbell lifting shoulder

Stand naturally, chest out and abdomen in, the forearm is at right angles to the big arm, and the arm is pushed up over the head. Each group 12 ~ 15 times, 3 ~ 4 groups.

Small advice: when the arm is pushed up, the trajectory is arc-shaped, not straight up and down. When pushing over your head, pay attention to keep your elbows slightly bent to prevent the joints from locking.

3. Action name: lateral rotation and shoulder external rotation

Follow me: Lie on your side, with your forearm at right angles to your arm, your elbow close to your body, and your forearm rotating outward. Each group 15 ~ 20 times, 3 ~ 4 groups.

Tips: When the arm rotates outward, the elbow joint is close to the body, try not to turn outward, and put a towel or book on the elbow joint when doing the action.

4. Action Name: Lucky Cat Style

Follow me: stand naturally, hold your chest out and abdomen in, raise your upper arm horizontally, and make a 90-degree angle between your forearm and your upper arm. Turn the forearm forward for external rotation. 15 ~ 20 times in each group, 3 ~ 4 groups.

Small advice: during the movement, the big arm should always be flat on the side, and the arm should be on the same plane as the body. Don't go forward or backward.

5. Action name: shoulder winding ring

Follow me: stand naturally, bend your elbows, touch your shoulders with your fingers, and circle your hands forward at the same time. 20 ~ 30 times in each group, 3 ~ 4 groups.

Small advice: when circling, try to be slow, push outward, or you can do the same with your arms straight.

6. Action name: vibrating arm

Follow me: stand naturally, hold your chest and abdomen, straighten your arms, and vibrate up and down. 20 ~ 30 times in each group, 3 ~ 4 groups.

Exercise arm movements

1. Stand up straight, with your feet shoulder width apart, your hands open and straight to the sides, and your palms facing outward.

2. Slowly pull your arm forward 30 times, and then pull it back 30 times.

This exercise should be repeated three times (that is, turn 90 forward and 90 backward).