Office white-collar workers have to sit for more than 8 hours every day, and lack of exercise and belly has become one of the biggest concerns of female white-collar workers. Below, I'll share with you the diagram of simple fitness methods in the office, hoping to help you!

Pull your legs back

Stand in front of the table, put your left hand on the table and keep your body balanced; Stand with your left leg on one leg, and lift your right heel back to your hip as much as possible; My right hand grabbed my right foot, and at this time I felt the muscles in the front of my right thigh stretched. Hold for 20 seconds, repeat 3 times, then change the other side and repeat the same action.

bearing arm

Face the wall, stand well, and open your feet to the width of your crotch; Stretch your arms forward, shoulder-high, slightly wider than your shoulders, and hold the wall with your hands; Step back a little, tighten your abdominal muscles, bend your elbows slowly, and keep your back and neck straight; Then the body drops slightly, and then the body is propped up to return to the starting position; Perform 3 groups of actions, each group 10 times.

Chest expansion exercise

Sit up straight, thumb up, arms open from the chest to both sides, and expand the chest; Exercise the muscles between the shoulder blades until you feel stretched; Pull back your shoulders and naturally droop for 20 seconds; This action is repeated three times.

Sitting posture stretching

Sit in front of the chair, straighten your right leg, follow the ground with your feet and hook your toes; Keep the upper body upright, slowly press forward for 20 seconds, and stretch the muscles of the right leg fossa and the back of the leg; Repeat the action 3 times, then change the left leg and repeat the same action.

Seat rotation

Sit in a chair, lean forward slightly, turn your head and upper body to the right; Cross your left arm across your chest, grab the armrest on the right side of the chair, and put your right hand on the back of the chair; When twisting your body, put your feet flat on the floor and don't move; Hold the twisting posture for 20 seconds, repeat it three times, and then repeat the same action on the other side.

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