White-collar men's two-minute fitness method, because now many white-collar workers are busy with work every day and have no time to exercise, and they just need to squeeze out two minutes to exercise and see the two-minute fitness method for white-collar men.

White-collar men's two-minute fitness method 1 In the morning, put the pillow behind your back, straighten your hands backwards and stretch your body; Do sit-ups 3 times; Put a pillow behind your back, tuck in your abdomen and let your toes touch the bed surface above your head; Put your hands on your head, put your knees together and turn left and right so that your knees touch the bed surface, but your hands are still close to the bed surface.

When wearing clothes, put your hands behind your back and hold your chest when your hands are straight; The upper body naturally droops, the hands swing left and right, and the waist twists left and right at the same time; Put your hands on your head and bow your head, exhale at the same time, and inhale when you look up.

Put on pants, squat down quickly, and spread your feet shoulder-width. When squatting and standing up, hold your chest out, raise your hands horizontally, and apply force evenly on your legs. Squat down to the end and get up quickly.

Jump lightly several times at first, and then jump continuously in situ, which not only strengthens the leg strength, but also exercises the heart and improves the cardiopulmonary function.

Do 10 push-ups after getting up, 100 leg lifts. Even doing handstands against the wall can not only enhance the strength of upper limbs, but also promote blood circulation.

Skipping rope is a simple activity method. Always carry a rope around you and you can exercise at any time. Skipping rope can be done with one foot, two feet and two feet in turn, and the speed is suitable for people. When jumping, inhale through your nose and exhale through your mouth.

When you wash your face and brush your teeth, you can do upper and upper body rotation, side movement, hand down and try your best to bend and stretch the future, and knee flexion and extension after squatting and standing up. Just give a few examples to show that two minutes of fitness time can always be found as long as you have the heart.

What's more, many sports can be carried out at will. For example, when talking on the phone, writing or typing, you can do leg exercises by the way; When walking or going upstairs, you can consciously straighten your arms.

Stand up, tighten your hips and keep your chest and waist curve; When resting, you can sit in a chair and do hip exercises. Keep your back straight, slightly away from the back of the chair, put your arms behind the back of the chair, and then raise and lower your arms. This can exercise your arms and expand your chest. When picking up something that has fallen to the ground,

Don't bend over, but kneel down, thus stimulating the muscles at the ankles and calves. Even the "tooth-tapping exercise" when going to the toilet, the "eye-rolling exercise" when washing feet and the "anus-lifting exercise" when brushing teeth are extremely desirable fitness methods.

White-collar men's two-minute fitness method 2 white-collar men's fitness

No.65438 +0 Push-ups Strengthen Chest Muscle

This action is mainly to exercise the male pectoralis major. In the living room or dining area at home, find two separate stools, one on each side, supported by both hands and leaning against the table. 12 is one group and needs three groups.

Remember to tuck in your abdomen and hold out your chest when doing push-ups, and try to stretch your chest to make your chest muscles full and stylish. In addition, this action also has the function of correcting hunchback.

The second sitting position, abdomen and leg lifting.

This action is mainly to exercise the abdomen, put a stool on the open space at home, sit on it, lift your legs by the strength of your abdomen and cross your legs.

In order to reduce the excess fat in the abdomen and make the abdominal muscles firm and perfect. Lift 15 times each time, and do three groups with a short rest, but not too long.

Biceps No.3 raises healthy hands.

This action mainly exercises the hand. As long as you sit on the bench at home, it's simple. Use two unopened mineral water bottles to make dumbbells and lift them in parallel, but remember to keep the upper arm close to the trunk when doing it, and fix and contract the biceps brachii with the strength of the biceps brachii to increase the strength of the hands. 15 group, do three groups.

No.4 fu Qiang bench and push

You need to choose a wall at home and squat down slowly with the strength of your legs. It is best to hold a small object in your hand, such as boiling water, so that you can exercise your legs when you squat, and you can also get rid of the excess fat in your legs to make your legs look better. 15 group, do three groups.

N0.5 Bend over and row to keep your back healthy.

This action is mainly to exercise the back, not to mention increasing strength, but also to reduce back fat and modify back lines. Standing in an empty place, holding two unopened bottles of mineral water in your hand, your knees are slightly bent, your back is bent, and your chest is raised. Your hands rely on your back to lift the mineral water up and take back your shoulders. 12 group, do three groups.