Office workers must learn weight-loss exercises. If they don't warm up well, they are likely to pull a muscle. Exercise can improve the body's resistance. Active exercise is also an attitude towards life. The importance of sports to the three high people is self-evident. What are the benefits of sharing weight-loss exercises with office workers?

Office workers must learn slimming exercises 1 office workers slimming exercises 1: upward.

1, knees together, 1/2 sitting in a chair, the front edge of the chair just sticks to the root of the thigh, and the thigh and calf naturally form a 90-degree right angle. The abdomen is tightened, the upper body is straight, and the back muscles are lifted up as much as possible, so that the upper body and thighs are also in a vertical state. Face forward, put your fingers together, put your thumb up and put it on your chin.

2. Raise your head, put your thumb close to your chin, and fully stretch your neck, but keep your thumb close to your chin, with the tip of your nose separated from your index finger. When you lift, the muscles in your abdomen and back will also stretch upward.

3. Then release your hands and fold them, and your fingers will naturally open and stay above the back of your head. Bow your head forward and stretch the back of your neck so that the upper part of your neck stretches 90 degrees perpendicular to your back. Keep your upper body straight and don't relax.

Office workers lose weight exercise 2: turn your head

Sit on the chair with your legs together, knees close to the inside of your feet, thighs and calves at a 90-degree angle, arms straight, hands on the left and right sides of the chair, abdominal muscles tightened, upper body straight, shoulders relaxed, shoulder blades pushed back, chest moderately opened, and head twisted from left to right. Similarly, the head is twisted from right to left.

Pay attention to twist your head, don't move your head back and forth, try to keep your face forward and twist your neck. When you twist your face to both sides, try to twist your face completely to one side, don't shrug your shoulders, keep your shoulders level, and stretch your neck and upper body.

Office workers lose weight exercise 3: twist your head back and forth

1. Knees together, sitting in a chair shallowly, right and left soles are attached to each other, thighs and calves, upper body and thighs are perpendicular to each other, shoulders are relaxed, shoulder blades are pressed backward, chest is moderately opened, hands are placed on thighs, head is low forward, facing thighs.

2, keep the whole body sitting posture, with the low end of the neck as the center, twist the head clockwise from front to right → back to left → front, fully stretch the neck several times as far as possible in each movement, and try to keep other parts of the body fixed. Don't tilt and twist.

When turning your head, remember to keep your neck stretched all the time, and twist your head into a smooth arc with four directions as the target points. Don't shrug your shoulders, shrink your chest and tilt your head, keep your upper body straight and tighten your abdomen. In short, you should stretch all over!

Office workers lose weight exercise 4: bend over and caress your arms

Bend your knees with your legs, sit lightly in the chair, with your left and right feet slightly apart, and the stride is about shoulder width. The thighs and calves are at a right angle of 90 degrees, and your back is extended. Then you lean forward and bend your upper body so that your chest is as close to your knees as possible, but be careful not to relax your upper body too much, let alone shrink it, and try to keep your back stretched.

Stretch your right arm, bend your left arm, hold your right wrist with your hand, bend over and stroke your arm from right to left, then straighten your left arm, hold your left wrist with your right hand, and stroke your arm in the opposite direction from left to right.

These four-style weight-loss exercises can be practiced in a chair, and at the same time, they can relax the sedentary body, fight fat and relieve physical fatigue. You can't easily refuse to kill two birds with one stone.

Weight loss exercises that office workers must learn 2 morning exercises

If you are used to getting up early, you can exercise in the morning. However, it should be noted that exercise after eating is not good for the stomach, and it is not appropriate to exercise immediately after breakfast; In addition, when I just get up in the morning, my blood sugar is low, so I need to add some energy before exercise. So it is better to drink a cup of honey water or a piece of bread before going to exercise after getting up early. After exercise 1 ~ 1: 5 hours, then have breakfast. If time is tight, you can eat a small amount of breakfast half an hour after exercise. At the same time, the time of adding meals in the morning can be advanced and the number can be increased.

Exercise at noon

If it is not easy to arrange exercise at other times, you can arrange lunch diet and exercise like this: two meals in the morning and afternoon will gain weight, while lunch will lose weight, mainly with a light diet. Lunch and exercise time should still follow the principle of "exercise for at least 2 hours after dinner, and add more energy after 1 hour".

Exercise at night

If you need to exercise at 7-8 pm, you can transfer the weight of some dinner to the afternoon dinner (or eat dinner 2 hours before exercise), or you can add some fruits, vegetables, bean products, porridge and so on. Avoid hunger at night after 1 hour exercise. Try not to eat too much after exercise at night, which will not only overload the stomach, but also affect weight loss.

Office workers should make full use of their time, especially from morning till night. Only in this way can they have good exercise effect and lose weight correctly. Office workers can exercise to lose weight at noon and night in the morning, and only exercise within the specified time can they lose weight.