Many office white-collar workers now have a variety of physical problems, but they do not have much time to lose weight. then what should we do? Do not worry, today, Xiaobian specifically for white-collar workers to introduce an indoor weight-loss exercise, so that you can exercise to lose weight without going out of the house.
One, your indoor weight loss action
You lazily squatted on the sofa and spent time on various TV channels. At this time, your heart suddenly moved, remembering that you hadn't exercised for a long time; caressing your belly and patting your thighs couldn't help but be nervous about your weight and body shape. In fact, you do not need a large house to practice fitness exercises. A small piece of open space is enough for the television.
Stepping exercise effectively eliminates excess fat in the hips and legs
1 , standing in front of a step or floor mat set up, alternate leg lift and then stepped forward. The arms naturally hang on the side of the body, and each leg is made 20 times;
2 , already feel good? Rui is adding arm movements. Stretch out your arms and hit the front or head with your rhythm. This exercise will make your heart get exercised and your arms will no longer be weak.
A good way to get a fit curve of the arms and legs before stepping
1 , legs, and then a big step forward one leg. At this time, the legs are deformed - the front leg thighs are parallel to the ground, and the thighs are about 45 degrees to the ground. Note that the waist and arms must be tense and maintain an upright state at this time;
2 , stand upright, change the other leg in front. Each leg is in the first 12-15 times.
Second, your hotel room weight loss fitness action
Just made an airplane trip and the body was still like being fixed in the base, so stiff. To get a good workout, the hotel room was so small that it seemed as if the arms were stretched to reach the walls. Don't be afraid. You can turn a narrow room into the best place for fitness.
Wall exercise not only exercises the muscles and shoulders and neck of the arm, but also helps to build a chest
1 , standing against the wall, arms outstretched in front of the front, double palm wall;
2 , lean forward and bend your elbows completely.
Then use your arms and arms to straighten your body and exhale outwards. Keep your elbows open when you straighten your body. 10 groups and 3 groups at a time are appropriate.
Seating movements can move a lot of muscles in the hips and legs, and putting a chair can keep your knees from excessive pressure
1 , sitting in a chair, the legs naturally separated, placed on both knees, feet flat;
3 , arms crossed on the chest, slowly inhale while standing up, and then sit down and exhale. 10 groups and 3 groups at a time are appropriate.
Third, your office to lose weight fitness action
Adjust the alarm clock and go to morning exercise? For most professional women, this is too difficult! Then try adding a 10-minute fitness program to your work schedule. A little activity that is busy and busy is not only making your energy more abundant, but also clarifying your thinking and inspiring your inspiration.
Relaxation
Feeling sore back pain sitting at the desk? This exercise will give you maximum relaxation in your neck and shoulders. Make your spine more resilient.
1 , the legs naturally discrete, knee flexion;
2. Inhale and lift the body at the same time, exhale and squeeze the waist and hip muscles at the same time;
3 , the chin down to the chest, so that the upper body with the weight of the head forward, the two arms hanging naturally, inhale;
4 , exhale, the body slowly returned to standing upright, feel the back gradually force. Repeat this action 6 times, pay attention to always tighten the waist and hip muscles.
Waist arm movement
Find a secluded corner in the office area and try this exercise in the abdomen, buttocks and thighs
1 , knees lie flat and lie down, knees hold a cushion;
2 , slowly press the cushion, while tightening the abdomen backward pressure, and lift up the hips;
3 , repeat this action 5 times, try to raise the hips higher each time.
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