With the following way, you no longer arms for their own ugly and refused a short-sleeved clothes.

Lifting heavy objects

Ready for a pair of dumbbells (the beginning of training can use 5-8 pounds heavier dumbbell, for use after the customary 10 to 12 pounds dumbbell.

Dumbbell will be weeping on both sides of the body, palm toward the direction of the thigh.

Note that in the whole campaign to maintain palm inward. Quxi slightly, while clamping elbow inside, and to maintain this position. Maintain shoulders, back Tingzhi.

Number two seconds, and then use the forearm will be brought to the dumbbell shoulder until the direction of movement can no longer campaign so far. Maintain this position four seconds before resuming the beginning posture.

This practice can do every 10 to 15, three times a week to do so after a month you will see remarkable results.

  ¡ñ in elliptical fitness machine on the one hand the weight-bearing exercises, this movement can Qushen biceps to adjust the shape of the arm.

The practice should be maintained at moderate intensity over time from 30 to 40 minutes, 3-5 days a week.
  ¡ñ on the treadmill with a 1-2 pounds of arm load of the running exercises in the process of running campaigns biceps 15-20, and then lay down their load rest one minute.

 
Every 30-40 minutes, 3-5 days a week.
 
  ¡ñ use rowing machines, not too much attention to the pursuit of frequency, will focus on the telescopic arm muscles feel.

  Each do 20 to 40 minutes, gradually increase intensity, do a week, 3-5