1, arm dumbbell
Hold a dumbbell or a bottle filled with water (or sand) and straighten it from front to back. Remember to do this next to your ear. Put it down slowly and repeat it fifteen times. When you finish, your upper arm will feel sour. That's right. Do it forty-five times a day. You can do it separately.
2. Put your arms around the circle
Stand with your hands straight forward and your feet shoulder-width apart. Draw a circle with both hands and draw a circle outward 20 times. Draw a circle inward 20 times. Don't draw too big a circle, use the strength of your arm, not your palm.
3. Shake your arm
Stand at attention, straighten your waist and raise your hands straight to your chest. Shake your arm gently with the strength of your arm. After a while, gently press your arm with your hand, and then practice shaking your arm.
Step 4 Shake your arm
Stand at attention, stand up straight, and hang your fists around your waist. Swing your arm back and forth in the opposite direction by using the strength of your arm. When the arm swing reaches the limit, keep this posture for 5 seconds, and then repeat the above exercise.
Step 5 stretch your arms
Keep your waist straight and raise your hands and fingers to your chest. Use the strength of your arm to stretch your arm to the right, keep this posture for a moment after reaching the limit, then slowly stretch your arm to the left and practice the above actions alternately.
Step 6 Rub your arm gently
Stand at attention, keep your body straight and raise your hands straight to your chest. With the strength of the palm of your right hand, gently rub it near your left arm until the arm is slightly red, and then practice the above actions alternately with your arm until your arm feels tired.
7. Raise your arm back.
Stand at attention, stand up straight and straighten your arms. At the same time, the body is straight up, then the arms are lifted back, and the posture is maintained for a period of time and then slowly returns to the original posture.
8. Stretch your arms back.
Lift the right arm, bend the left scapula to the back, press the joint of the right arm with the left hand, touch the left scapula, then lift the right arm and change sides from left to right. Do this 20 times a day.
9. Stretch your arms
Stand at attention, stand up straight, and make fists with both hands. Hold your arms high above your head, then slowly withdraw your left hand, your right hand up, then your left hand up and your right hand back slowly. Practice the above actions alternately with both hands until the arm feels tired.
10, push-ups
Hold your body with your hands like push-ups, except that your knees should touch the ground. Hands shoulder-width apart, arms straight, count to 5, and elbows slowly bend down. Stop at the lowest point for 2 seconds, but your body can't touch the ground, and then slowly straighten your arms. Repeat this action 10 times.
1 1, supported by both hands
Lie on your back on the ground, put two dumbbells on the left and right sides of your face, then press your hands on the ground, press your feet against it, and then support your body. Then hold the body with one hand, and pick up the dumbbell with the other hand to do lifting and releasing movements. After doing 10 times back and forth, change the other hand to do the action. The movements of both hands must be done more than 10 times, so that the fat in the arm will really burn.
12, dumbbell held high.
Stand with your legs apart, then straighten your hands down and hold dumbbells. Look straight ahead, straighten your hands and slowly lift them to your sides until your hands and head form a V-shape. Then straighten your arms, slide down slowly, and then lift them. Do this routine 10 times a day.
13, one-handed side brace
Lie on the ground on your left side, then hold your waist with your left hand, support your body with your right hand on the ground, then lift your right leg high, keep this position for 5 seconds and then relax. Repeat this action ten times, and then change the other side ten times.
The above is for your reference.
arm