Through concentrated stimulation and massage on abdomen, abdominal fat can be effectively reduced and abdominal curve can be shaped. In addition, it can help tighten the abdominal muscles and make the abdomen more powerful.
1. 1, rotate left and right. Exercise method: separate your feet, sit on the ball, slowly move your center of gravity forward, press the ball with the strength of your hips and waist, and lean back. First turn your waist and abdomen to the right, then roll the ball, then turn left, and repeat this action. Note: you can move slowly and turn your waist and abdomen left and right by the inertia of the ball.
1.2, sit on the ground and kick the ball. Exercise method: sit on the ground, put your hands back, put the ball between your legs, pick it up and put it down slowly, and repeat the action repeatedly.
2. Back muscle exercise methods for office workers
Exercising back muscles can not only beautify the back curve, but also alleviate the discomfort such as backache and backache that people who work at their desks for a long time are prone to.
Kneeling and Rolling Practice: Kneel with your legs on the ground, the ball is sandwiched between your upper body and thighs, your hands are placed on the ball, your upper body leans forward, your hands support the ground and cross the ball forward, and the ball rolls forward in the abdominal position, with your feet off the ground, straighten your legs, and the human body makes a bending action on the ball. Finally, slowly withdraw your body and return to the starting position.
3, office workers muscle exercise rules
3. 1. If you can't do 30 minutes of aerobic training, don't worry.
Breaking the routine and increasing the intensity of exercise can consume the same amount of heat in a relatively short time. You can do this: relax and warm up for 5 minutes, then alternately do 1 minute high intensity and 1 minute medium intensity, repeat 5 times and relax for 3 minutes.
3.2. Do 2~3 groups for each strength exercise.
If you are a beginner, do 1 exercise two or three times a week, and each group will do 8~ 10 times, and you will soon see the effect on muscle tension. If you have done strength exercises for 3 months, doing 1 group every time will only keep your strength level. If you want to keep your muscles tight, you need to do 2~3 groups in most exercises.
3.3. To become strong, strength training is the only way.
Contrary to convention, muscle fibers only respond to resistance, and they don't distinguish whether this resistance comes from dumbbells or elastic ropes. Of course, if you use the latter, when you are stronger than before, you have to change a thicker elastic rope, and finally you have to use free weight to make progress.
What do office workers eat when exercising muscles? 1, lean beef
Too little saturated fat intake will damage testosterone, islet-like growth factor and other hormones that help to grow muscles, so saturated fat contained in lean beef helps to grow muscles.
Salmon is rich in protein and omega -3 fatty acids. In addition to protein, omega-3 fatty acids, a healthy fat that can reduce swelling and relieve pain and help muscle repair, can help inhibit cortisol, and the level of cortisol will gradually increase, thus helping muscle growth.
3. White bread
Compared with coarse grains, white flour contains less cellulose and nutrition, which can improve insulin level. However, white bread is a better choice, because it needs digestible carbohydrates to restore the body's muscle sugar level and improve insulin secretion to help muscle growth after fitness. Eating four pieces of white bread can provide about 50 grams of digestible carbohydrates.
The misunderstanding of office workers exercising muscles 1, uneven exercise
The type of exercise is not only a symbol of the quality of life, but also the key to building a strong body. A single exercise method can't satisfy everything. Aerobic training or exercise of the same intensity can increase your strong muscles and burn extra calories.
Solution: Arrange an exercise plan every week and try different exercise methods, such as aerobic exercise, strength training, flexibility training, center of gravity training, etc., to maintain physical and mental flexibility, and the exercise methods can be crossed.
2. Exercise method is out of date.
Do you still lift dumbbells to keep fit every day? This kind of exercise is out of date. On the contrary, heavier dumbbells will prevent heat from burning and cause more fat accumulation. The fitness instructor suggests that you try some new exercise methods, such as jogging or cycling. Because you exercise in a fixed way for a long time, your body will unconsciously become endurance over time.
Solution: Change the intensity and way of exercise to burn calories. The fitness instructor suggested doing light aerobic exercise, such as Pilates. Although you can't burn a lot of fat, it can promote your physical fitness to develop in a good direction and help you improve your physical fitness from a new angle.