Fitness gymnastics specially designed for white-collar men. In present life, many white-collar men seldom exercise in their daily lives because of work reasons, which leads to imperfect posture and declining male charm. Let me share it with you-fitness gymnastics specially made for white-collar men!

Gymnastics specially designed for white-collar men 1 Prescribe a prescription for men with poor figure and recommend a set of special aerobics popular abroad and practiced in the office. As long as you take time out to do 15 minutes every day for about a month, the excess fat "staying" in your waist, abdomen and buttocks will gradually disappear, and a body full of male charm will definitely be reflected in you.

1, arm bending movement: put the phone book and other things with a certain weight into the handbag, then hold the handle of the bag by hand, and lift it to the shoulder position repeatedly in the form of arm bending from the waist, and the left and right arms alternately do 30 times. This exercise can effectively stimulate the biceps brachii and make it strong and developed.

Bending the arm can exercise the upper body, bid farewell to the thin upper body, and get solid arms and breast enhancement.

2, push-up exercise A: Put your hands flat on two chairs about a fist apart from your shoulders, try to keep your body straight, and then do push-ups. This exercise can exercise the triceps brachii of the upper arm.

3, push-up exercise B: The preparation posture before exercise is the same as A, just to increase the intensity of exercise, put your feet on the table. Straighten your legs and do push-ups slowly, so that the muscles on the outside of your arm can be stimulated and gradually recover their elasticity.

4, squat action: legs apart, about shoulder width, leg tips slightly outward, legs slightly bent, hands clasped behind the head. Then, slowly squat down your hips until your thighs are flush with the ground. Then slowly recover, be careful not to straighten your knees.

5. Bend your knees: touch the chair with your hips and hold the edge of the chair with both hands. Let your knees bend easily, put your legs together, then slowly bring your knees close to your chest, and then slowly recover.

6. Bend sideways: Hold a handbag with proper weight and stick the palm of the other hand on the back of the head. Then, the handbag hangs naturally like being pulled to the ground, and the body bends sideways. The recovery action is: slowly lift the handbag and slowly straighten up. The left and right sides alternate.

7. Lower body training: If you want to tighten your hips, strengthen your thighs and shape your ideal lower body, please do the following exercises:

8. Backward flexion: Keep your feet shoulder-width apart, hold the chair with one hand, and keep your upper body fixed. Then, your knees stand forward, while your waist slowly hangs down. Lean back and keep this position until you are tired. This kind of exercise can make the muscles in the front thigh strong and consume the fat in the buttocks.

White-collar male gymnastics 2 1, breast enhancement

Method: Stand up straight, buckle your hands behind your back, hold your shoulders tightly and droop, and lift your chest with your arms as high as possible. Inhale as much oxygen as possible with your nose when raising your arm, and exhale when lowering it.

Function: It can help you say goodbye to white-collar natural enemies-mouse hand and back strain. The unexpected gain is that when you walk, you no longer bow your waist and your chest expands.

2, sedation alternate breathing method

Methods: Sit up straight, with right thumb on the right alar, forefinger and middle finger on the bridge of the nose, and ring finger on the left alar. Hold down the left nostril, lift your thumb and inhale through the right nostril for 5 seconds. Put down your thumb and hold your right nostril for 5 seconds, then let go of your left nostril and exhale for 5 seconds. Inhale through the left nostril and exhale through the right nostril.

Function: can immediately calm the mood and keep a clear head.

Applicability: When you can't think calmly or before making a major decision.

3. Stretch neck forest style

Methods: Stand up straight, tilt your head slightly to the right, put your right ear gently on your right shoulder, and take a deep breath evenly through your nose. After one minute, practice on the other side. Relax, take a good breath, cooperate with meditation, switch the picture in your mind from the monotonous office to the tree-lined and breezy lake, and imagine yourself as a goddess wearing a wreath and bathing in the sea breeze. The effect is naturally better.

Function: Relieve cervical fatigue and anxiety.

Applicable occasions: when answering the phone or taking the elevator.

4, waist and abdomen weight loss method

Methods: Stand upright, with legs about 1 m apart and toes forward. Take a deep breath, slowly raise your left hand over your head, exhale, slowly lean to the right, put your right hand on your right leg, breathe normally, and keep this action for 5- 10 seconds. Take a deep breath, slowly reset your body, exhale, put down your arms and relax. Switch right arms and do the same thing.

Function: strengthen abdomen and waist, relax back.