I think I tense my arm and wrist a lot, I want to be smooth. and not tense to much
#how to not tense too much
golden crypt
wanton swallow
This will take a lot of time and conscious effort.
While playing/training: if you notice you tense a lot, shift your focus to it and actively relax those muscles. Keep doing it over and over again.
Remember though that tension is about deliberate tension - you apply it when necessary (small amount of scenarios, like generating speed for flicking, reactive direction changes, etc) and remove it when not (95% of other aiming scenarios). Always in short bursts.
You could choose to use a keyboard bind for shooting as a temporary solution to get the feel of playing with a looser grip, bur I would revert back to holding M1 after a while so you properly work on smoothness.
golden crypt
but in plaza i tense all the time and in other maps reactive and i get a litle bit tired
wanton swallow
As I said - will take time and some mental effort. Apply the tips I gave you. Train on easier scenarios too if necessary