【毎日4分半】華奢で美しい背中と二の腕をつくる！座ったまま簡単トレーニング

It's a new work of the popular series where your arms and back change. It's okay to do it once a day. Repeat it every day. First, raise your arms and bend your elbows towards the back of your back. When you raise your arms, put your palms forward. When you bend your elbows, put your palms inward. Let's put our chest out and repeat. Next, stretch your arms straight to the side and turn them in a circle. Stretch your arms straight to your fingertips and turn them flexibly while relaxing. Next, bend your elbows 90 degrees and put your elbows behind your back. Put your chest out and be careful not to bend your back too much. Look straight ahead and bring your shoulder blades together. Next, bend your elbows 90 degrees and move your hands up and down. Keep your shoulders and elbows fixed. Be careful not to touch your arms and turn them over. Tighten your back arms. Next, put your arms together at a 90-degree angle and open them. When you open them, put your shoulder blades together. Look straight ahead. Next, put your arms together at a 90-degree angle and open them. Keep your neck straight so that it doesn't go forward. When you open your chest, your posture improves and your face and arms are relaxed. Next, put your hands behind your head and move your arms left and right alternately. Put your arms down so that they are close to your armpits. Be careful not to touch your body. Be careful not to round your back. Next, put your hands together in front of you and pull your elbows back alternately. Keep your hips fixed and rotate your chest. Pull your elbows back alternately. Make sure your hips don't bend. Next, bend your knees slightly, stretch your arms straight down, and lift them back. Bend your knees slightly, stretch your arms straight down, and pull them back. Be aware of your biceps and triceps. Don't round your back. Look straight ahead. Keep your neck long. A little more! That's it! You did a great job! By moving your chest, shoulders, back, and arms in conjunction, you will get closer to a refreshing upper body. It's okay to do it once a day, so try it tomorrow! If you did it to the end, I'd be happy if you could comment that you did it! If you haven't subscribed to the channel yet, don't forget! I'm also on Twitter, TikTok, and Instagram. Search for Noga Channel! Thank you for watching! Bye!