The following method is simple and effective. You can lose this annoying fat with one move. You might as well try it if you love beauty.

1. Choose the dumbbell that suits you, or replace the dumbbell with a mineral water bottle filled with water.

2. Stand up straight or sit up straight, hold the mineral water bottle in your right hand, and straighten your right arm upward, so that the "bye-bye meat" sticks to your right ear. Keep your big arm still, bend your forearm backwards, and straighten it after a pause of one second. Note that you can hold your right arm with your left hand and keep it stable. Repeat this operation 10 times before changing hands.

3. Do 5 groups before going to bed every day.

If you persist in this way for a period of time, you will find that the muscles in the big arm are getting tighter and tighter, and the "bye-bye meat" disappears unconsciously.

Method 2

The following action can exercise triceps brachii from all angles, promote blood circulation at the arm, and exercise the upper arm fine muscles that are difficult to practice at ordinary times. When you keep stretching and keep your body and movements steady, your upper arm muscles will gradually tighten, and the "bye-bye meat" will disappear from now on!

1. Prop: an elastic rope. If you want to make the stretching effect more obvious, you can choose a thicker elastic rope, which will be more laborious to pull; Secondly, you can also use a pair of small dumbbells instead of elastic rope, which will put more pressure on the muscles of your arm.

2. At the beginning of stretching exercise, because the muscles don't exercise for a long time, they suddenly bear strong stretching, and cramps may occur in the upper arm, back and neck. Therefore, it is best to do chest expansion exercise and move the shoulders and neck before starting exercise.

3. Stand with your feet shoulder-width apart, step on the elastic rope and grab the rope ends with both hands.

4. Hold your chest and abdomen, relax your shoulders, keep your back straight, bend your body forward slowly and bend your knees. Be careful not to lean forward too much, so the upper arm won't get enough exercise. And in the process of practice, dizziness is easy to appear.

5. Hold the elastic rope with both hands, pick it up behind your back, and keep your arms straight in the process.

6. The first stretching action: keep your body stable and slowly stretch the elastic rope up and down with your arms. Every time you stretch up, keep your arms straight and don't bend.

7. The second stretching action: open your arms left and right and stretch the elastic rope. The opening range of the arm does not need to be too large, as long as you feel the stretching of the upper arm muscles.

8. The third stretching action: keep the upper arm still, bend the elbow slightly, and stretch the elastic rope up and down with the strength of the forearm. In this process, the upper arm must remain stable and don't shake with the forearm.

9. The above three stretching movements can be done 20 times each, and you can count them according to the speed of the second hand. Three groups of actions are completed, which is exactly 1 minute!

It should be noted that: ① MM who usually does not make arm contact will feel too hard when doing this stretching action, so many MM will hold their breath when doing the action. In fact, this is not conducive to blood circulation and muscle stretching. In the whole set of movements, we must keep a steady breath! (2) It is unacceptable to excessively pursue the degree of arm extension. In the process of stretching the elastic rope, try not to raise your arms or open your arms, otherwise your upper arms will cramp very easily. After practicing for a period of time, your arms will naturally be raised higher. 3 When the arm is stretched up and down, the muscles of the upper arm will feel pain because of stretching, which is normal! Because the muscles of our upper arms are almost always in a state of relaxation and sagging, and we have not been exercised. When you suddenly stretch, you will feel pain. Practice a few more times, and the pain will gradually ease. In addition, when stretching the elastic rope, the muscles of the shoulders, neck and back will also feel nervous, and people who often work at their desks will feel this feeling more strongly. This is also normal, because the muscles of the shoulder and neck are closely connected with the muscles of the big arm.