"arm" winning plan

Do 2 groups for each exercise for 30 seconds. Each group does 1 min. When doing this action, keep it slow and controlled, and rest for 30 to 60 seconds between each group. Do it two or three times a week. For the best effect, you can do it every day. If you just raise your body, it's safe for you. )

Low-altitude hovering

Kneel on the blanket and put your hands directly under your shoulders. Legs apart, heel on the ground, body push-ups, tighten the abdomen.

Tuck in your abdomen, bend your elbows and lower your body until it is only a few feet from the ground. Keep elbows and arms close to your body. Hold this action for 10 to 30 seconds. If you have problems with your back, you can try the simple version.

Immerse yourself in a chair

Sit down and put your hands on the edge of the solid chair. Slide your thighs off the chair and support your weight with your hands. Straighten your right leg and bend your left leg 90 degrees.

Bend your elbows and slowly lower your thighs to the ground. Keep your elbows bent and your body at a certain distance. Pull your body back until your arms are straight. Don't help you with your feet. Do it 8 to 15 times in each group, straighten your left foot and do it again.