Four kinds of exercises suitable for white-collar workers to lose weight on weekends, you must do enough warm-up exercise before strenuous exercise. I believe many people have already used this sport to exercise when they were in primary and secondary schools. A full state is more conducive to us to actively meet life. It is said that life lies in exercise. Now share four exercise skills suitable for white-collar workers to lose weight on weekends.

Four kinds of exercises suitable for white-collar workers to lose weight on weekends 1 four kinds of exercises suitable for white-collar workers to lose weight on weekends.

1, mountaineering

Suitable for people: IT people who work in dark computer rooms.

Reason: IT people are in the closed computer room all day, and are troubled by the turbid gas and radiation emitted by the computer all day. If you stay in the gym on weekends, your skin and body that haven't breathed fresh air for a long time will strongly protest against you. Go mountain climbing on weekends, let yourself be in nature, breathe heartily, sweat heartily, and throw away the boredom and fatigue of the week.

Fitness effect: Mountaineering is an excellent aerobic exercise, which can promote metabolism, accelerate blood circulation, improve endurance and leg strength, and enhance cardiopulmonary efficacy.

2. Water running and jogging

Suitable for the crowd: I have been working in a sedentary way, leaving behind many things such as low back pain and cervical spondylosis, such as editors and freelance writers.

Reason: It is reasonable to say that long-distance running is more suitable for this kind of people, but running for two days on weekends is not only ineffective, but also an intensive activity and should not be carried out on weekends. Free jogging in water has become the latest fitness exercise abroad, and it is also a satisfactory exercise. Because jogging in water can distribute the body load evenly, it has obvious advantages over running on land. Moreover, in deep water, the runner's lower limbs do not shake, so he is not easy to get hurt, and he will feel very comfortable after exercise.

Fitness results: The resistance of water is 12 times that of air. Running in water for 45 minutes is equivalent to running on land for two hours. Jogging in water is especially suitable for obese people. Because the density and heat transfer of water are greater than that of air, jogging in water consumes more energy than on land, so excess fat can be gradually excreted from the body.

Step 3 shop

Suitable for people: ladies who stay in the office from morning till night.

Reason: This is one of the most popular leisure ways for women, and it is also an effective aerobic exercise. Compared with the boring equipment training in the gym, shopping not only allows women to exercise unconsciously, but also makes them feel happy. It is a wonderful way of fitness.

Fitness effect: Women spend as little as two or three hours shopping and as much as one day. Regular exercise can increase leg strength, consume a lot of calories in the body and achieve fitness effect.

4. Bowling

Suitable for people: people who have worked hard in a certain position for a long time but have not been promoted for a long time.

Reason: You have been working hard, but you always suffer from not being favored by the leaders. You can't change this situation, but when you throw the bowling ball away, all your grievances and anguish seem to be thrown out together. How can that kind of pleasure be "cool"? Rising scores make you feel confident again. After several games, you are full of hope for your work and life.

Fitness effect: As long as the posture is correct when bowling, more than 200 muscles around can be exercised.

How do white-collar workers lose weight?

1, control diet

If you don't have enough spare time, you can't go to the gym to exercise and lose weight. However, this does not mean that they can't control their weight effectively. Such people can lose weight by controlling the intake of each meal. You'd better not eat dinner. If you are too hungry at first, you can eat some fruit to relieve yourself in the meantime.

Step 2 do office sports

For people who go to work, if the working hours are longer every day, then you need to consider using working hours to lose weight. If you work sitting, keep your legs up and your feet off the ground. When visiting the site, you'd better choose to walk rather than take a bus. When delivering documents upstairs and downstairs, you'd better take the stairs instead of the elevator. If you need to take the subway or bus to and from work, you'd better choose to stand.

3. Make full use of lunch break.

During lunch break, busy people can do some fat-reducing exercises, such as leg-reducing exercises. The key points of action are as follows: (1) Do squats with two toes on the ground, 10 group; Then the left leg touches the ground, the right leg bends, and the left leg does 10 group heel lifting and landing, and then the right leg is changed; Finally, put your feet on the ground and stick your body against the wall for one minute. As mentioned above, these actions need to be done alternately in 15 groups, and each group needs to rest 1 minute.

Four kinds of exercises suitable for white-collar workers to lose weight on weekends. White-collar workers have new tricks to lose weight.

1, pay attention to your walking posture.

Go as far as you can on your way to and from work every day. Walking posture is very important, chest out, abdomen in, hip in, never hunch over. If you don't tighten your lower abdomen when you walk, no matter how many roads you walk, you can't stimulate your abdominal muscles and your lower abdomen won't contract. In addition, hunchback will destroy the sense of balance of the body and reduce the exercise effect of walking.

2. Heel first

The heel hits the ground first, not the whole sole lying flat on the ground. Focus on the front foot. Every step, the forefoot should land in the order of heel, arch and toe. When walking in this way, the heel will naturally rise and the leg curve will become tight and symmetrical.

3. Increase the stride of walking

Think of walking as a kind of exercise to lose weight, and you can't walk casually as usual. You should increase your stride appropriately. Only by striding forward can we exercise thigh muscles and avoid radish legs.

Step 4 throw a bag and practice your arms

Women usually take their bags when they go out. If they don't disturb others, they can use it as a "micro-sports device" and shake it back and forth. This throwing action can exercise the arm muscles. But it should be noted that if the bag is too heavy, don't swing it back and forth, otherwise it will not only damage the shoulder joint, but also damage the surrounding road surface.

5. Exercise while waiting for the bus

You are not idle when waiting for buses and traffic lights. You can use this time to do abdominal exercises. Focus on the abdomen, tighten it with all your strength and feel it.

Step 6 sit on the bus

When there are seats in the car, you can exercise easily. Legs set at 90 degrees, heels fixed, toes swinging up and down repeatedly. This action can exercise the muscles of the calf and make the calf lines more symmetrical. At the same time, you can also exercise your abdominal muscles while sitting. Lift your legs together to a height of about 5 cm from the ground, and keep your legs suspended. Try to keep this posture as long as possible.