1.
Stand up straight, feet shoulder width apart, hands open and straight to both sides, palms outward.
2.
Slowly wrap your arm 30 times forward and then 30 times backward.
3.
This exercise should be repeated three times (90 times forward and 90 times backward).
■ arm movement 2
1.
Stand up straight, feet shoulder width apart, hands straight forward, palms forward.
2.
Hands crossed up and down, arms can't droop.
3.
Do it 30 times
■ arm movement 3
1.
Like doing push-ups, always support your body with your hands, but your knees should touch the ground.
2.
Hands shoulder width apart, arms straight, slowly count to 5, elbows bent down.
3.
Stop at the lowest point for 2 seconds, and then slowly straighten your arms. Do 10 times.
Low dumbbell
Arm movement 1
1.
Hold the dumbbell lightly with both hands and bend your elbow backwards at a speed of 5 seconds.
2.
Stop at the lowest point for 5 seconds, then count to 5 seconds and slowly return to the original position.
3.
Do it about 15~20 times.
Low dumbbell
Arm movement 2
1.
Hold the dumbbell with both hands, with your feet shoulder-width apart and your arms at your sides.
2.
Slowly raise your hand outward at the speed of 10 second until it is just above the shoulder height.
3.
Then slowly count for 5 seconds and put it back on both sides, and do 15 times.
PS:
At the beginning, we should do what we can.
,
Take a gradual approach
,
Have a little patience
,
Slowly you will see the result.
Beautiful summer
"arm" winning plan
Do 2 groups for each exercise for 30 seconds. Each group does 1 min. When doing this action, keep it slow and controlled, and rest for 30 to 60 seconds between each group. Do it two or three times a week. For the best effect, you can do it every day. If you just raise your body, it's safe for you. )
Low-altitude hovering
Kneel on the blanket and put your hands directly under your shoulders. Legs apart, heel on the ground, body push-ups, tighten the abdomen.
Tuck in your abdomen, bend your elbows and lower your body until it is only a few feet from the ground. Keep elbows and arms close to your body. Hold this action for 10 to 30 seconds. If you have problems with your back, you can try the simple version.
Immerse yourself in a chair
Sit down and put your hands on the edge of the solid chair. Slide your thighs off the chair and support your weight with your hands. Straighten your right leg and bend your left leg 90 degrees.
Bend your elbows and slowly lower your thighs to the ground. Keep your elbows bent and your body at a certain distance. Pull your body back until your arms are straight. Don't help you with your feet. Do it 8 to 15 times in each group, straighten your left foot and do it again.
Triceps stretching exercise
Raise your left arm directly above your head, then bend it behind your head and bend it behind your right shoulder.
Grasp your left elbow with your right hand and gently pull your elbow toward your right shoulder to deepen your stretching. Hold this action for 20 seconds, and then repeat it with your right arm.