The fitness method of slimming in the office is that exercise is everywhere. If you want to exercise, going to work is not an excuse. You can practice your waist, abdomen and legs with a chair. Exercise anytime and anywhere to make yourself healthier. Let's take a look at the fitness methods that make you slim in the office.
The fitness method of office slimming 1 1, sitting posture stretching.
Raise your arms as high as possible, put your hands together and keep your upper arms as close to your ears as possible. Feel your back and shoulders stretch up, abdomen in and chest out. Hold 10- 15 seconds each time, and repeat for 2-3 times.
2. Stand up straight, bend your feet slightly wider than your shoulders, abduct the tip of your right foot, buckle your left foot slightly, and raise your arms horizontally. Bend your body to the right, hold your right ankle with your right hand, look at the direction pointed by your left finger, and pay attention to keeping your upper body and legs in the same plane, and don't bend your hips. Pause for about 5- 10 seconds, slowly recover, alternating sides. Objective: To eliminate the fat on both sides of the waist.
3. After standing and bending your knees, lift your legs to face the wall for one arm, support your palms on the wall, and bend your right leg as much as possible. Lift your thighs back and tighten the muscles in your hips and back thighs. Pause for about 2 seconds, then straighten your right leg and slowly recover. Change your left leg for exercise. Suggested exercise intensity: each group 12- 16 times, 2-3 groups. Main exercise areas: gluteus maximus and biceps femoris.
4. Sit in an office chair with your arms bent and stretched, your hands supported on the edge of the chair at both sides of your body, and your feet together on the ground. The arm strongly supports the body to move out of the office chair, bends the elbow, lowers the body, and naturally bends the legs. When the buttocks are close to the ground, the triceps brachii vigorously supports and recovers. Suggested exercise intensity: 8- 12 times in each group, 2-3 groups. Main exercise area: triceps brachii. Auxiliary exercise parts: deltoid muscle, back muscle and chest muscle.
5. Take a step forward, lunge your right leg, bend your knees 90 degrees, lift your arms as straight as possible, close to your ears, stretch your shoulders backwards, tuck in your abdomen and hold out your chest, pause for about 10 second, and switch to the other leg. Suggested exercise intensity: alternate legs are 1 group and do 1-2 group. Main exercise parts: quadriceps femoris, gluteus maximus and deltoid. Auxiliary exercise site: back muscles.
6. Cross your hands and find a chair with a high back. Sit on the chair with your back close to the back of the chair. After the right hand is surrounded, the brain holds the raised left hand, and after 5 seconds, the other side does the same action. Tip: Tilting your head back slightly during the movement will help you exert your strength. Stretch your arms and shoulders until you feel tight. Practice purpose: Practice this action frequently, which can modify the shoulder lines and make you have soft pink shoulders easily.
Fitness methods for slimming in the office II. sitting position
Suggestions made by international fitness coaches on sitting posture are as follows:
1. Keep the spine naturally curved. Adjust the backrest of the chair to stably support the lumbar spine.
2. Keep your ears, shoulders and hips in a straight line.
3. Change your sitting posture from time to time.
4. Bend your fingers moderately like playing the piano.
Second, do exercise quietly.
When it is not suitable to stretch your arms and kick, you can take the following measures to sit quietly in your seat and exercise:
1. levator ani. One lifting and one loosening, repeated for about 50 times, can prevent diseases such as hemorrhoids and constipation.
2. Abdominal rubbing exercise. Holding a pen or mouse in your right hand and rubbing your abdomen clockwise on your navel with your left hand for 36 weeks have a good effect on preventing constipation and indigestion.
3. neck movement. First, raise your head and lean back as far as possible, then bend your chin to your chest to tighten and relax your neck and back muscles, then roll left and right 10- 15 times, then stick your back on the chair and hold your hands behind your neck for a while. This method can get a refreshing effect.
Every half hour, take a document in your hand and look out of the window for one minute, then look around with your eyes fixed and blink a few times, which is good for your eyesight.
5. Oral exercise. Cover your mouth with your left hand, open and close your mouth as much as possible, and do rhythmic exercise for 50 times, which can accelerate blood circulation, make your mind clear, and have a good effect on beauty.
6. comb your hair. Instead of using a comb, use your fingers to comb back from the hairline of your forehead to the pillow 10-20 times each time, which can refresh your mind and lower your blood pressure.
7. Shock sports. Press the ear on the same side with one hand, so that the auricle covers the ear hole. Press the index finger on the middle finger, and then use a gentle force to make the index finger slide away from the middle finger, and then gently bounce on the auricle, and you can hear the thumping sound, bouncing 10-20 times each time, and then switch to the other side. This method is called relieving fatigue, preventing dizziness, strengthening hearing and treating tinnitus.
8. Put your elbows on the table, lift your feet tightly off the ground for 20 seconds, and then put your feet down to rest 10 seconds. Repeat 65,438+00 to 20 times. This method can exercise abdominal muscles and reduce the fat accumulation in the abdomen.
9. Put your hand under the table, stretch your fingers hard, then make a fist quickly, repeat it 50 times, and then turn your wrist for several weeks.
Third, in-situ aerobics
1. Chest stretching exercise. Sitting posture, put your legs together on your toes, keep your upper body straight, and at the same time raise your arms horizontally to vibrate behind your body, and the amplitude gradually increases. 16 times, two groups.
2. Shoulder movement. Sitting posture, arms raised, hands folded, palms up, back up, range from small to large, 16 times, and circle forward and backward 8 times at the same time.
Step 3 turn around. Sitting posture, hands behind your head, elbows abduction. Turn the upper body 90 degrees to the left, restore, turn the right 90 degrees, restore, 8 times, 2 groups.
4. Upper limb exercise. Sitting posture, hands support, hips away from the chair for 3-5 seconds, restore, 8 times.
5. calf exercise. Sitting posture, left leg straight forward, instep stretched, toes hooked, 8 times each, right leg changed, 2 groups.
6. leg press Movement. Stand on the back of the chair, the distance is about l meters, the right leg is straight, put it on the back of the chair, the left leg is upright, hold the calf, press the upper body forward 8 times, turn it 90 degrees to the left, put your hands on your hips, and bend the upper body to the right 8 times. Then change the left leg, group 2.
7. Kicking exercises. Stand on the back of the chair, the distance is about 0.5 meters, support the chair with both hands, the right leg is upright, the upper body leans forward and downwards, and the left leg kicks backwards and upwards for 8 times, and the right leg is changed. Two groups. You can also stand on the back of the chair sideways, with your upper body upright, holding the back of the chair on the inside, raising your outer arm sideways, standing on your inner foot, kicking your outer leg straight forward for 8 times and sideways for 8 times.
9. Abdominal exercise. Sitting posture, legs stretched forward together, knees bent, thighs raised, chest held out as much as possible, restored, 16 times, 2 groups.
10. Full-body exercise. Stand in front of the chair with a distance of about 1 m, put your hands on the chair, put your legs together and stretch back, and touch the ground with your forefoot to form a reclining posture. Keep your body straight for 30 to 60 seconds and change your back support. In the opposite position, the time is the same, twice.