First, leg exercises.
Objective: Doing this exercise during work break every day can effectively raise your arms, make you have a slim lower body, and bid farewell to bucket waist and radish legs?
1 Sit in a chair with your upper body naturally upright, your legs together, your toes on the ground, and your hands at your sides.
Sit in a chair, lift your legs, keep your thighs and calves at 90 degrees, and keep your toes as straight as possible.
3 Use the strength of the thigh to raise the calf to the same height as the thigh. Hold on for a few seconds, then put it down. Repeat 15_20 times. After practicing to a certain extent, try to be exhausted and put it down every time.
Note: always keep your back straight and your arms perpendicular to your shoulders to avoid overextending your elbows.
Second, push-ups (intermediate)
Objective: To strengthen the practice of the back of the big arm when practicing chest muscles, and the abdominal muscles will be relatively tightened.
1 Lie prone on the desk with your hands shoulder width apart, palms on the desk and your body flat.
Bend your elbows, keep your body straight down, and keep your chest as close to the desk as possible, but don't lean on the desk.
3 Lift one leg, hold it for 5 seconds, and switch to the other leg. Repeat 15_20 times.
Note: Keep your body in a straight line all the time, avoid bending or hunching, and use your arms to exert force on your chest.
Third, arm exercises
Objective: To enhance arm strength and reduce excess fat.
1 Bend your legs 90 degrees, put your feet on the ground, put your hips back, and put your arms shoulder-width on the chair surface, which feels like sitting in a chair for support.
Straighten one leg forward, touch the ground with your toes, and then lift this leg, and the height should not exceed the height of the supporting leg.
3 Bend the elbow joint while the body is down, then recover and repeat this action with the other leg. Repeat 15_20 times.
Precautions: Try to clamp the elbow joint, relax the shoulders, and when doing downward movements, the upper arm and the lower arm form a 90-degree right angle.
Fourth, side exercises
Objective: to stretch the muscles on the side of the body and relieve fatigue.
1 Stand beside the chair with your spine upright and one hand on the chair.
Hold the chair with the other hand straight up, with the arm as close as possible to the ear, the leg on the same side straight, the toes pointing to the ground, and straight to the side.
3 Use the strength of the waist and abdomen to make the body lean to the side close to the chair as far as possible, stay for 5_ 10 seconds to recover, and then repeat this action in the opposite direction. Repeat 15_20 times.
Note: Try to form a straight line when leaning to one side.
Five, abdominal exercises
Objective: To increase the strength of arms and legs while practicing abdomen.
1 Sit in a chair, lean back slightly, straighten your legs, put your big arm and forearm at 90 degrees, and put your forearm on the back of the chair.
Keep your back straight, belly in, legs straight, and lift it to 90 degrees with the strength of your abdomen.
3 abdominal force, put the straight leg as close as possible to the chest, and then straighten it 90 degrees into the air and return to the ground. Repeat the exercise 15_20 times.
Note: In this exercise, always tighten the abdomen, concentrate all your attention on the abdomen, avoid distracting your attention to your legs, relax your back, and don't be too nervous.