Inside the upper arm: two small dumbbells (mineral water can be used instead), hold in your hand, lift your arm to make it close to your ear, then bend your elbow and straighten your arm. Do this for a while. Do 3 groups every day, one group is 15.

Reduction: 1. Prepare two dumbbells, stand in a posture, hang down your arms naturally, hold the dumbbells, raise your upper arms backward, and lift the dumbbells to your chest. 15 as a group, do 3 groups every day.

2. Stand with your arms drooping naturally, hold the dumbbell in your palm and lift it back. Keep your arms straight when you do this. 15 as a group, do 3 groups every day.

Both of these movements can be exercised on the back, but it is difficult to reduce the fat on the back, so it is difficult to fully exercise this part in general exercise. MM needs to persist for a while.