Put your arms on the pillow and straighten your legs back. Then lift your right arm to the upper right, keep this action for a few seconds, and then put your right arm back on the pillow to ensure that your body is in a straight line during this action. Then lift the left arm to a position parallel to the bed, then lift it up, and then return to the original action. It takes 30 seconds to lift the left arm, then the left and right arms are exchanged, and the right arm is lifted to do the same action. Then take 30 seconds to adjust your breathing.

Second, the load-bearing swing arm reduces the arm movement.

Stand up straight with a light book in both hands. The position of the book should be on your chest, with your hands and elbows close to your sides. Then swing down to the thigh position, and then lift the book to the net until the shoulder height. At this point, the arm bends inward. Then restore the original standing posture, complete this action in 30 seconds, do the whole action again in the opposite direction, and then adjust your breathing in 30 seconds. This action can not only thin the arm, but also exercise the shoulder muscles, biceps brachii, triceps brachii, stomach and the muscles behind it. It is a good choice.

Third, the upper and lower arms reduce arm movement.

Take a dumbbell, a bottle filled with water (or sand), or simply use two bricks. Straighten back from front to back, remember to do this near your ear. Put it down slowly and repeat this action 20 times. When you finish, your upper arm will feel sour. That's right. Do three groups every day, 20 times in each group.

Fourth, the high and low swing arms reduce arm movement.

Lift the right arm, bend the left scapula backward, press the joint of the right arm with the left hand, touch the left scapula for 5 seconds, then lift it and switch sides. Do two groups every day, each group 15 times. This is a stretching action, so we should pay attention to what we can do to prevent strain.