1, bridge leg lifts.
It's awkward to practice this movement in public, but it's for your health. Even if you feel embarrassed, you should practice. Lie on your back, bend your knees, and then lift your hips off the ground so that your body is in the position of a bridge. Lift another leg and slowly put it back in place. Switch legs and repeat this action. Doing 8 times on each side and doing 2 groups all the time can have a good fitness effect.
2. flap your wings.
Bend down and put your elbow at 90 degrees to the ceiling. Then slowly rotate your forearm upward until you reach shoulder height. Finally, reverse this action and repeat it 8 times a day to make your arm stronger.
3. Lower limb movement.
Men can do lower body exercises in their spare time, and stretching their hips and calves can prevent serious mobility problems in male joints. You can take a step back with your right leg in the office. Then lean forward, put your right hand on the ground and put your left elbow on the inside of your left knee. Keep this action for a while, then touch the ground with your hands and lift your hips into the air. Finally, return to lunge and stand up.
4. Forearm brace project.
The body is in the forearm support posture, then slowly lift the left arm, stay for a while, then return to the original posture, and then lift the right arm, starting from the previous action, doing 8 times on both sides. Do it 8 times a day to strengthen your arms.
The above content is a summary of the problem that office workers have no time to exercise and want to lose weight. In fact, for office workers, exercise is not difficult, and it doesn't take too much time. You only need to spare some time to do the above actions after meals, and you can achieve the effect of fitness.