1, straighten your left arm and lift it to the sky. Hold the left arm with your right hand from the elbow joint and scrape off this part of fat at the root of the left arm one by one. Strength can make your muscles feel a little sore. The action of the right arm is the same as above. This action can detoxify and promote fat burning, and muscles will consume fat when resisting pressure. Note: the hand that reaches into the sky should be stretched upward vigorously, and the other hand that presses the massage should also use more strength.

2. Turn your back to the chair or platform below your waist, put your hands back on the platform, take a big step forward with your feet, and step firmly on the ground. At the beginning, the body squats vertically, and both hands hold it hard until the elbow is at a right angle to the knee, then pause for 3 seconds, and then return to the preparatory action for 3 seconds. Repeat 15 round, do three or four rounds every day, and rest for one or two minutes between rounds.

3. Lie flat on the ground, step on the floor with your knees bent, hold the dumbbells high with your hands, and keep your elbows bent at 90 degrees. Abdomen in, back straight, don't bow back. At the beginning, the arm is straight, the elbow joint is slightly flexed without deadlock, and the shoulder joint moves. Hold this position for 3 seconds. When relaxing, return your arm to the ready position for 3 seconds and keep your elbow at 90 degrees. Repeat 8~ 12 times. Triceps brachii, biceps brachii and scapula are connected into a system, if you train triceps brachii.