Office MM aerobics, now most people work in the office, stay in the office every day, and usually have no time to go to the gym. What should I do if I want to get in shape at this time? There is no place for us to do exercises in the office, and it is not convenient to do exercises. Let's share the office MM aerobics with you.
Office MM body-building action 1 1, sitting posture: sit at the front of the chair, put your arms across your chest, put your hands on your shoulders, keep your upper back straight without your chest, lean forward slowly, feel your abdominal muscles tighten, and keep it at the lowest point for 5 seconds. Repeat 10 times.
2. Sitting posture: Sit in front of the chair, keep your arms straight forward, keep your abdominal muscles tight, don't bow your back, slowly lean back on the back of the chair, and slowly move forward after your back gently touches the back of the chair. Repeat 10 times.
3. Turn your waist when sitting: sit up straight, put your left arm behind your left hip, and slowly turn your upper body to the left, stop 10 second, and then turn right. Repeat 5 times.
4. Sit with your arms up: Sit up straight in the chair, tuck in your abdomen, take a deep breath, straighten your arms shoulder-height, slowly lift your arms when exhaling, until they stick to your ears, and slowly lower them to a horizontal position when inhaling. Repeat 5 times.
5, sitting posture arm flexion and extension: put your hands in front of the chair, bend your knees, leave the seat with your hips forward, support your body weight with your arms, slowly bend your elbows when exhaling, until the elbow joint is at a 90-degree angle, inhale and push your body upward. Repeat 10 times.
6, upright push-ups: the body leans forward upright, hands support the wall, slightly wider than the shoulders, elbows outward, feet on the ground. When exhaling, the arm slowly bends, and then slowly pushes up to restore the initial state. Repeat 10 this.
7. Lift horizontally before sitting: sit up straight in the chair, tuck in your abdomen, take a deep breath, and hold a heavy object, such as an unopened bottle of mineral water. At the beginning of the action, both hands are vertical to the side. When exhaling, raise your hands slowly from the front until your arms are flush with your shoulders. When inhaling, slowly lower your hands to the starting position. Repeat 15 times.
8. Biceps bending: Sit up straight in the chair, tuck in your abdomen and take a deep breath. At the same time, holding an unopened bottle of mineral water in his left hand, bend his elbow and slowly lift the mineral water to his shoulder. Slowly put it down again and repeat 15 times. Switch to the right hand again.
Office MM body-building action 2 1, traditional squat
working methods
Put your feet flat on the ground, shoulder-width apart, bend your knees to complete your squat and keep your feet balanced. Tilt your toes slightly outward and don't point forward.
The distance between the feet should not be too wide, otherwise it is easy to cause strain on the inner thigh when squatting.
In the process of practice, we should pay attention to the grasp of our own action range. The number of actions in practice is not the most critical. The key is to try to keep the range of movements consistent.
If the distance between the feet is too small, it will cause too much pressure on the knees, so it is best to be shoulder width. Never let your knees exceed your toes, which is very harmful to your knees.
2. Squat exercises
working methods
Stand in front of a sturdy chair or cabinet with your feet about shoulder width apart and your toes facing outward. Put your left arm on the chair back or cabinet, lift your right arm over your shoulders, and put your elbow close to your ear.
Keep your feet off the ground, your forefoot on the ground, and your knees slightly bent. Bend your knees 90 degrees, or bend as much as possible, and don't let your knees exceed your toes.
Straighten your legs and repeat the action just now. Do not lower the heel height. Repeat 10 times, switch to the other side, and repeat the above actions.
3. Hip movement
working methods
Stand, feet apart, over one shoulder width, toes outward, hands on hip joint, knees bent, kneecaps aligned between the first and third toes.
Put your hands on the floor, right leg backward, left leg crossed in front, toes touching the floor. Start over and bend your knees. Repeat 10 to 15 times, change the other side and repeat the same action.
4. Standing yoga
working methods
Hold the bent right foot with both hands and press the thigh to the chest with a little force. You must keep your spine straight, relax your shoulders and close your chin.
Put your left hand beside you and straighten your right hand forward. Keep your right foot straight and lift it off the ground slightly. You can feel your hips tight, but remember not to bend your back too much.
Bend your knees, put your feet together, keep your knees above your toes, keep your hands straight forward, and keep your neck and back in a straight line. It feels like you're sitting in a chair.
5. Donkey lift
working methods
At first, both hands and feet touch the ground, then two forearm touch the ground, elbows are aligned with shoulders under shoulders, and knees are under hips.
Roll a small towel and put it in the left knee socket. Raise your knees and land on your forefoot. Lift your left foot off the ground and approach your knees in the direction of your chest.
Push the left heel to the ceiling and bend your knees. Hold 1 sec, then lower, but always keep your knees off the ground. At the last finish, do 20 heel pushes. Repeat the same action on the other side.
6, joint movement
working methods
Lie on your right side, with your right elbow under your shoulders, your knees bent forward at a 90-degree angle, and your legs moving up and down. Put your left hand behind your head and open your left elbow outward.
Lift your left knee to your chest and move your left elbow to your knee. Extend your left leg behind your body, straighten your toes and contract your hip muscles. Do 15 times, change the reverse side and repeat the above actions.
7. Swing your legs
working methods
Standing with the left hand close to the back of the chair and grasping the back of the chair with the left hand can make the exercise convenient. At this time, the right leg swings forward, up and right vigorously, doing 10 times.
Then move the chair and wave your left leg. Breathe evenly, exercise as much as possible, let the arm muscles bear enough load, and spread the legs as wide as possible. This action can make the buttocks lose weight.
8. Cross-legged exercises
working methods
Lie on your right side, with your right arm bent at right angles, palms down, and your left palm waist-high to support your thighs, so that your body leaves the ground and your upper body is in a straight line with your legs.
Then put down your thighs and lie down on your right side. Repeat 10 times. Then lie on your left side and do the same on the other side 10 times. This action can make the thighs and buttocks lose weight.
You can stovepipe and lift your hips at home.
Action one
Restore lying flat, put your hands on your sides naturally, open your feet with pelvic width, and bend your knees into a ready posture; Keep your upper body still, slowly move your feet and soles to your hips, and try to keep your heels close to your hips. This action is repeated 15-20 times.
Action 2
1, resume lying flat, open your feet with pelvic width, bend your left foot, stand on tiptoe with your right foot at 90 degrees to the ground, and put your hands on your abdomen.
2. Take a deep breath and slowly lower your right foot about 45 degrees. This action is repeated 15-20 times for the left and right feet respectively.
Action 3
1. Lie flat, spread your feet to pelvic width, lift, perpendicular to the ground, put your hands behind your head, and raise your head.
2. The upper body and right foot remain motionless, and the left foot is placed on the right foot.
3, the upper body remains motionless, and the left and right feet exchange positions.
4. Keep your upper body still and put your feet down slightly, making an angle of 45 degrees with the ground. Like postures 2 and 3, your left foot and right foot alternate. This action is repeated 15-50 times.
Second, lift your hips.
Action one
1, tuck in and lie flat, open your feet as wide as your pelvis, bend your knees at 45 degrees, put your hands on your abdomen, and look up as a ready posture.
2. Use the strength of the waist to let the hips stand up slowly (try to make the abdomen parallel to the ground). This action is repeated 15-20 times.
Action 2
Restore lying flat, spread your feet to the width of the pelvis, bend your knees at 45 degrees, put your hands on your abdomen, and stand your hips up slightly (the distance between your hips and the ground is about10cm); Keep your upper body still and slowly move your feet and soles to your hips. This action is repeated 15-20 times.
Action 3
1. Restore lying flat, spread your feet to pelvic width, bend your right foot 45 degrees, bend your left foot 90 degrees and put it on your right thigh (at this time, your left ankle is slightly lower than your right knee), put your hands on your sides naturally, and raise your head to prepare.
2. Use the strength of the waist to make the hips slowly upward (at this time, the body looks in a straight line from the side). This action is repeated 15-20 times.