Exercise to reduce the upper arm.

1. From the inside of the arm.First, it moves to the administration side of the upper arm. Find a comfortable chair. I'm just me and a bottle of water for hand washing. Sitting on the edge of a chair. Hold water bottle in right hand, then slowly lean forward slightly. The left hand is empty.Knees to lean a little more support. Then remove the right elbow to the knee to the right side. Then lift your shoulders like a bottle of water toward the dumbbell not I do this 20 times, then switch to the left side to balance it and do it 20 times, completing the first position.2. The outer sleeve.Immediately with the second position of the outer arm. This is a relaxed stance. But the feet and knees slightly bent. Right hand holding a bottle of water, was raised over his head. Then bend the elbow to stretch water bottle to the back and neck. Return to starting position. Do this over and over again about 30 times and then switch it back again.3. Shoulders.The third position is the administrative arm of the shoulder and then some. It also uses the same water bottle holds up a bottle of water on hand for both left and right side of the blade. The drift to their hips, then slowly raise both arms above the head. The crank arm backward. A circle of about 10 rounds I do not throw it to me.May cause injury or bottles may not break something to slip to float it.4. Shoulders and back.After that comes with the position 4, which also resulted in the shoulder, but will be added to tighten the back muscles so. Let it affect my arm. This move to separate his feet and knees slightly bent. Then, find the book and are fit to hold it in both hands to put the book aside for each side 2-3 in front of the leg and gently.Raise both arms up to shoulder level. Arms straight and muscles gradually decrease along with the arms down slowly, so repeat this about 20 times to stop and change it at last.5. Chest and arms.It is the management of the chest and arms. Returning to my old chair. This time, set a chair against the wall. It took us to the island at the edge of my chair, stretched his arms poised to stand on your toes and gently pull the elbow toward the chair as close as possible. Then, stretching his arms out. Repeat this to me 30 times, completing all the procedures I portals.