Dumbbells help you lose your arms and worship meat

Nowadays, many people are sitting in front of the computer to work, and sedentary will lead to the accumulation of fat on the inside of their arms. Once the arm fat grows up, it is not so easy to lose it, and this arm fat will make your upper body thick. Therefore, we'd better take instruments to cut our arms. So, do you know what butterfly sleeve's movements are?
Biceps stretching
Action one:
Sit on a square stool, with your back straight, your feet together and flat on the ground, holding a dumbbell at your sides with your palms facing each other and your shoulders relaxed.

Action 2:
Bend your elbows, lift the dumbbell to the front of your shoulders, turn the palm of your hand over to face your chest, and clamp your upper arms on your sides for 3 seconds, then return to the posture of action.

Load-bearing arm extension (inner upper arm exercise)
Action one:
Hold a dumbbell in each hand, put your arms naturally in front of your body, palms facing each other, feet shoulder-width apart, knees slightly bent forward, and tuck in.

Action 2:
Spread your arms horizontally to both sides until the dumbbell is shoulder-high, and keep it for 3 seconds, then slowly retract your arms and resume your posture.

1. Stand with your legs open (about 50cm), hold dumbbells in your hands and put them beside the outer thighs on both sides. Keep your body straight and keep your eyes on the front. The action lasts for 20 seconds.

2. Stand with your legs open (about 50cm), bend your elbows, hold the dumbbells in both hands and lift them to the same height as your chest, keep your body straight, and keep your eyes on the front for 20 seconds.

3. Open your legs and stand with your knees slightly bent (about 50cm). Hold the dumbbell in both hands and lift it to the same height as the chest. The distance between the dumbbell and the chest is about 30cm, and the action lasts for 20 seconds.

4. Stand with your legs open (about 50cm), hold the dumbbells with both hands, then bend your knees and put one end of the dumbbell on the floor. The distance between the two dumbbells and your feet is about 30cm, and the action lasts for 20 seconds.

5. Stand with your legs open (about 50cm), hold dumbbells in both hands, then raise your hands and cross them on your chest, stand up straight, keep your eyes on the front, and the action lasts for 20 seconds.