The initial exercises can be divided into groups and time. 20-30 minutes in each group. 3-4 times a day. The effect is good. After the morning run, the body gets full activity in the latter group. A group before going to bed at night. The initial exercise can be adjusted according to your adaptability, and your arm may feel sore. ↓ There are details about relieving fatigue below)
Dumbbell exercise: stand up straight, hold the dumbbell with your arms straight forward and lift it horizontally. On the back of your hand. The swing amplitude of the two arms is 75. Slow down, slow down. Or the arms extend horizontally to both sides. Swing up and down, slowly up and down. (Group of 30-50 people) As long as the arm feels sore. Don't be impatient at the beginning of exercise, you can adjust the training time and dumbbell weight according to yourself. The following are the matching arm exercise methods to choose from.
Arm extension: 1, hands crossed, palms up, straight around the head, stretch hard and hold 10 second. 2. Keep your hands overlapping and stretch forward vigorously 10 second, and do it five times a day.
Push-ups: Keep your hands shoulder-width apart, tighten your abdomen, relax your shoulders and neck, and use triceps brachii to help you complete push-ups to ensure that you can feel their strength when lifting and falling. Your shoulders and feet must be tight and your body should be parallel to the ground. (Arm push-ups and heart-shaped push-ups are optional)
It's normal to have sore arms at the beginning of exercise, and it's more effective. After each exercise, you can properly massage left and right to relax your muscles, or ask others to help you swing your arms to relax. You can apply a hot towel for about ten minutes before going to bed, and then massage to relax. Keep exercising every day, and the pain will gradually weaken.
I wish you a successful exercise as soon as possible. Adoption?