Get Smooth Arms in 10 Minutes a Day and 4 Weeks

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　　Week 1: Make your body muscles soft
　　
　　The stage of adapting the body to exercise. Use fitness training with the arms as the center to relax the body muscles and smooth and tighten the lines of the whole body. When doing aerobics, the body posture should be kept straight, breathe evenly and relax the back when doing the movements.
　　
　　1. Easily eliminate back pain
　　
　　1. Bend and lift your right elbow to your head, then relax your elbow to your hand and gently touch your right hand to the spine on your back.
　　
　　2. Grasp the right elbow with your left hand and slowly pull it to the left while exhaling and hold for 5 seconds. Repeat this for 10 times with both hands.
　　
　　2. Make the muscles of the wrist and forearm soft
　　
　　A method that leaves your wrists and arms feeling elongated and is good for blood circulation. Straighten your left arm forward and point the fingers of your right palm toward the ground. Grab your left hand with your right hand and pull it toward your body. Repeat 10 times with each hand.
　　
　　3. Improve blood circulation in shoulders and arms
　　
　　Straighten your right arm toward your left shoulder, bend your left arm upward and overlap it with your right elbow. Push your right arm outward and your left arm toward your body. Repeat 10 times on each side.
　　
　　4. Relax the bones and muscles of the shoulders
　　
　　After crossing your arms, touch the back of the shoulder in the opposite direction with your hands. Use both hands to pull the shoulders in a hugging posture, hold for 5 seconds, and repeat this 5 times. This relaxes muscles that are not normally used and helps with blood circulation.
　　
　　5. Accelerate blood circulation in shoulders and arms
　　
　　1. Cross your hands back and straighten them, so that your shoulders and chest feel like a pulling force. Stretch your arms back to the maximum extent and rest for 5 seconds.
　　
　　2. Straighten the crossed arms back and swing them left and right, repeating this 10-20 times to the left and right.