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With so many people now working in front of a computer, sitting for long periods of time can cause the inside of your arms to build up. Arm flab is not easy to lose once it has grown up, and it will make your upper body look bigger. So we’d better have the arms skinny. Do you know the action of a dumbbell holding a butterfly sleeve?

Biceps stretch
Action 1:
Sit on a square stool, back straight, feet together flat on the ground, both hands hold a dumbbell on both sides of the body, palms facing each other, shoulders relaxed.

Action 2:
Bend your elbows, raise the dumbbells to the front of your shoulders, turn your palms over to face your chest, clamp your upper arms at your sides, hold for 3 seconds, and return to action one position.

Weight extension (inner upper arm exercises)
Action 1:
Hold a dumbbell in each hand, let your arms hang down in front of you, palms facing each other, feet shoulder-width apart, knees slightly bent in front of you, stomach in.

Action 2:
Extend your arms horizontally to each side until dumbbells are shoulder height. Hold for 3 seconds, then slowly bring your arms back into position one.

1. Stand with your legs spread wide (about 50cm), hold the dumbbells on the outer sides of both thighs, keep your body straight and look at the front for 20 seconds.

2. Stand with your legs spread wide (about 50cm), bend your elbows, hold the dumbbells in your hands and raise them to chest level. Keep your body straight and eyes in front of you for 20 seconds.

3, spread your legs, stand with knees bent slightly (about 50cm), hold the dumbbell in both hands and raise it to the same height as your chest, the dumbbell is about 30cm away from your chest, the action lasts for 20 seconds.

4, stand with your legs open (about 50cm), hold the dumbbells in your hands, bend your knees and place one end of the dumbbells on the floor, with the distance between the two dumbbells and your feet about 30cm, the movement lasts for 20 seconds.

5. Stand with your legs spread wide (about 50cm), holding the dumbbells in your hands, then raise your hands and cross them across your chest. Keep your body straight and your eyes looking ahead for 20 seconds.