1. Push forward with your arms crossed until your arms are completely straight and your palms are forward, and keep still for 4-8 seconds. Turn your hand around and take it back. Do it 10-20 times. 2, improve the relaxation of the inner arm, put your hands behind your head, and start to straighten your arm up, keep your palm up for 4-8 seconds, and then take it back after relaxation, doing 5- 10 times. Train uncommon muscles and correct posture at the same time. 3. Tighten your arms and shoulders, put one hand on the other shoulder and press it vertically. The pressed shoulder will be forced to lift up for 5 seconds and do it for 5 times. 4. Enhance the flexibility of the shoulder, tighten the elbows of the upper arm and the lower arm behind the head, hold the wrist of the left hand with the right hand, and try to pull the left hand in the direction of the right shoulder for 4-8 seconds. * * * Do it 5- 10 times. Stand against the wall. Stand with your feet together, about1.5m away from the wall; 2. Stick your hands to the wall, palms down, palms facing each other and arms straight; 3. Slowly press down, exhale while pressing, pause for 3-5 seconds, then get up and inhale when you get up; 4. Repeat this action for 30~50 times. B: Turn your arm around. 1. Hands straight to the left and right, palms down; 2. Turn the arm clockwise for 50 times; 3. Turn your arm counterclockwise 50 times. Note: when the arm is rotating, it must not be bent, and the arm should be as straight as possible. Second, dumbbell exercise (choose one every day) This exercise can strengthen the loose arm muscles and make the slimming effect better. A: Please raise your hand. 1. Stand with your legs, hold the dumbbell with both hands, and lift it from your chest to your head for about 5 seconds. 2. Hands slowly hang from the top of your head to your chest; 3. Slowly lift your hands down and back from your chest to the limit and stay for 3~5 seconds; 4. Repeat this action for 5~ 10 times. B: chest expansion exercise 1. Stand on two legs and hold dumbbells in both hands; 2. Open your arms to both sides (exhale) and close them (inhale), so repeat 10~ 15 times. Note: when doing this exercise, you should move the dumbbell slowly, so the effect will be very poor soon. Third, after bathing massage, you need to relax quickly, otherwise it is easy to make your arm produce abdominal muscles. Bath massage can soften the curve of the arm and make the arm feel stronger. 1. Sit in a warm bathtub and make your body slightly warm; 2. Apply bath salts to your arms; 3. Massage the arm from bottom to top in a spiral way; 4. Then relax your arms by kneading after exercise. Note: after applying bath salt, let it stay on the arm for 3~5 minutes before starting massage, otherwise it will not help sweating. If you feel that it hurts to massage directly on your arm with bath salt, you can add some lotion or bath cream to the bath salt. This method can make the arm lines more beautiful 1 and exercise the inner arm to make it strong. Hands crossed, thumbs down, arms extended forward. After standing still for 2~3 seconds, put your hands back in reverse and extend forward for about 2~3 seconds. Slowly for about 10~20 times. 2. Make your arms nervous. Massage your shoulders with one hand, shrug your shoulders all the time, and press your hands down. Tension training of the inner muscles of both arms, especially the pressed hand. About 5 seconds, * * * 5 times. 3, improve the relaxation of the inner arm, put the palm in the ear, stretch upward, and relax after standing for 2~3 seconds. Train uncommon muscles and correct posture at the same time. * * * 5~ 10. In muscle training, there are swimming, push-ups and other movements, as well as extended static movements.