Ols, who sits in the office every day, is most likely to get out of shape because of lack of fitness exercise. Today, Bian Xiao has found some simple small aerobic exercises, which are most suitable for white-collar workers. You don't have to make time for slimming, you can lose weight professionally anytime and anywhere! If you are moved, let's act together! For white-collar women who sit in the office every day, it is unrealistic to spend a lot of time exercising every day. There are some simple exercise methods that only take a short time every day, or you can achieve the effect of exercise while doing other things.

The fitness instructor once pointed out to us that walking 1000 steps at the speed of feeling a little sweaty every day can consume about 836 calories, which is very useful for fitness. Converted into time, it is equivalent to walking for 2 hours every day; Or walk 4 kilometers at a slightly faster speed than usual. In addition, it is more effective to walk in places with slopes such as steps.

1. The buttock action consists of 25 actions in one group and three groups.

Stand with your feet parallel and your hips apart.

Put your hands behind your back and cross your hips.

Keep your back straight, open your shoulder blades backwards, hold your chest out and close your hips. Bend your hips back, bend your legs and lean down at the same time.

The best way to lose weight is to hold out your chest and don't collapse your shoulders.

2. Side kick 10-20 times is 1 round, and * * * does 1-3 rounds.

Put the chair beside you and support it with one hand.

Slowly lift the outer leg outward, and be sure to lift it until the muscles on the outside of the hip feel tight.

Go back to step 1, this time slowly kick back until the hip muscles feel tight.

3. Carry out 9- 10 leg lifts on the rear side, counting as 1 wheel, and * * * do 2-3 rounds.

Stick the waist bone on the back of the chair to form a prone position, and the upper body can relax a little.

Straighten one foot and lift it slowly.

4. Hands, feet and feet form four eights.

(1). Put your feet together, bend down, press down as much as possible, and straighten your legs.

(2). Feet open, shoulder width, left and right, left and right.

5. Up and down 20 times or make your hips feel a little sore within 5 degrees.

(1). Lie on the mat with your hands, palms and knees touching the ground.

(2). Lift your right foot and lift it to the rear.

(3) After that, put down your right foot and land on your knees.

(4). Lift your left foot again and lift it to the rear.

(5). Then put down your left foot.

6. Leg lifting 10 times is one group, and * * * is two groups (this has a great effect on thighs and lower abdomen).

Lie flat with your feet together.

Inhale, push the abdomen and thighs, push up 45 degrees and keep your legs straight.

Exhale and put it down slowly.

7. freestyle 10 action group, * * * do 2 thick (this is a back exercise)

Lie flat with your hands straight forward.

Lift your left hand and right foot until you feel tight.

Put it down and change direction.

8.50 sit-ups

Don't touch your body, you'd better put your hand on your ear. You can touch your ears with your fingers, but keep your arms open and don't move forward.

9.20 feet through 80 degrees

Lie on your back with your legs up 90 degrees perpendicular to the horizontal plane.

Open your feet and stagger them (make sure they are straight and as wide as possible)

Exchange.

10.50 bicycles take off.

Lie flat, with your feet bent 90 degrees and your calves flush with the ground.

Ride a bike.

Pay attention to the straightness of your legs-the bend is preferably round.

The calf should not be lower than the height when it just became 90 degrees, that is, it should be pulled back horizontally when it comes back after straightening.

Go up as far as possible.