Sit up straight, with your back off the back of the chair and your spine straight; Then take a deep breath 10 times, and try to shrink your abdomen to your back every time you exhale, just like doing a belly roll. This action can stretch the spine and exercise the core muscle groups.
2. The chair squats.
Sit on the edge of the chair with your arms in front of you or above your head; Then get up and stand up straight, inhale slowly, while sinking, gently sit back on the edge of the chair, and repeat 10 times. You can also increase the difficulty: bend your knees and hang your hips on the chair for 30 seconds, and then you will feel the heat burning in your hips and thighs.
3. Stretch your back.
Stand behind the chair and grab the edge of the chair with both hands; Raise your right arm upward; Slowly lower your arm and lift your right leg backwards for 30 seconds, alternating sides. This action can fully stretch the muscles of the back and buttocks.
4. Cross your legs.
Stand with your hands on the back of the chair; Stand firm with your right leg and raise your left arm to the ceiling; Then lift your left leg to the left of your body, and at the same time lower your left arm and grab your right leg. Repeat 20 times, alternating on both sides.
5. Sit down and lift your legs.
Sit on the edge of the chair and grab the armrest with both hands; Knees together, slowly lift, repeat 15 times. Can increase the difficulty: when doing the last time, keep still for 30 seconds.
6. Draw a circle with your arm.
Raise your arms horizontally, parallel to the ground; Then rotate clockwise and counterclockwise for 20 times; Then do the same rotation with your wrist.
7. Sitting posture is distorted.
Sit up straight with your left hand on your right knee; Gently turn your left shoulder to your right shoulder, stretch your back muscles for 30 seconds, take a deep breath and alternate sides.
8, chest expansion exercise.
Stand, put your hands behind your back, open your shoulder blades forcibly and do chest expansion for 30 seconds.
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