HELP PLEASE, I CANNOT MOVE THE MAP WITH FIXED EXTENT BACK INTO THE DATA FRAME

HELLO HELPER,

I am working through some lessons in ArcGis by myself, and managed to get a map with features into en data frame lay out.
However at the end I saw that the map moved out of the frame. it was in fixed extent so I don't understand why it moved.
I tried to move it back with the pan option, but then both blak layout frame and map moved together with the pan hand.

I tried to move it by select arrow, but then it resized.

Can anyone pelase advise me how to punt the map back into its frame?

Thank you so much for answering me quickly.

Regards