Guide: The arm is loose, fat, can't stand it? Practice these three tricks to shape the thin arms of the upper body, not only to the deltoid, biceps and triceps, but also to the back muscles! Let's share three movements of exercising arms and upper arms with a small dumbbell of about 1 kg.

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When I took a good look at myself after a pleasant holiday, I found that I suddenly became bigger, just like blowing a balloon. Practicing these three tricks can build up your body and slim your arms, not only deltoid, biceps and triceps, but also back muscles! Let's share three movements of exercising arms and upper arms with a small dumbbell of about 1 kg. It doesn't matter if there are no small dumbbells at home. A small coke bottle of about 300 ~ 400 grams is also ok!

Auxiliary dumbbell or coke bottle

The first move is to exercise deltoid muscle.

Step 1 When lifting weights, the knees must be bent and the feet should be parallel to the knees, so that the tailbone can find the heel backwards.

Step2 gently lift your shoulders, then put them down to relax your neck and shoulders.

Step3 After the shoulders are relaxed, stretch your arms left and right, and stretch your fingers with four fingers.

Relax your shoulders and gently draw a circle from front to back. This circle doesn't need to be drawn very big and lightly. Keep the same circle 4~8 times, then change sides and repeat it 4~8 times from back to front, so that you can exercise the deltoid muscle.

The second move is to exercise biceps.

Step 1 First, turn your palms up, just like the fingertips on both sides of your shoulders.

The second step is to bend your elbow 90 degrees, open your hands parallel to your shoulders, and bend it 90 degrees again. It's your biceps that you are exercising now. Repeat 4 to 8 times.

The third measure is to exercise the triceps.

Step 1 After the elbow is bent 90 degrees, the elbow is brought to the waist, and the body can lean forward slightly about 15 degrees.

Step2 when inhaling and exhaling, pinch your elbow behind your back a little.

Step3 Inhale and exhale the clip, inhale and open the exhalation clip, and repeat it back and forth for 4 ~ 8 times. At this time, the exercise chain will reach your back and triceps, which is where you break your meat.

Cooperate with breathing. When you gently hold your breath for the last time, put down your arms, stand upright with your feet and relax your shoulders.