Because of sedentary, the lower body is easy to deform, especially the legs. I want to produce slim girls quickly. The following is what I arranged for you, hoping to help you.

Six office stovepipe exercises must be learned.

Straighten your legs.

I sat in a chair, keeping my body straight and my legs hanging to the ground. Lift your legs with the strength of your legs, and at the same time straighten your legs until they are parallel to the ground. Keep this position for a while, and then slowly return to the original position. Repeat the above actions until your legs feel tired. This set of movements can accelerate the burning of leg fat, make it more slender, and thus cultivate slimness.

Alternate tiptoe

Sit in a chair 1/3, with legs slightly apart and perpendicular to the ground, and keep straight. Use the leg strength to stand on tiptoe, keep this posture for a moment when the tiptoe reaches the limit, then slowly restore the original posture, and then change the other leg to practice the above actions. Practice the above actions alternately until your legs feel tired. This action can stretch the legs and make them firm. It's easy to lose weight if you practice regularly.

Stand on tiptoe and shake your legs.

Sit in a chair with your legs down to the ground and keep straight. Stand on tiptoe, gently shake your legs with the strength of your legs until you feel tired, and then practice the above actions after a short rest. Repeatedly practicing this movement can accelerate the burning of leg fat and make your legs more slender and firm, thus achieving the effect of losing weight.

Knee overlap

Sit in a chair 1/3, keep your body straight and your legs hanging on the ground. Lift your right leg and put it on your left leg. At the same time, your knees are folded together and your knees are pressed against each other. After keeping this posture for a while, slowly return to the original posture. Practice the above actions alternately with your legs, which can make your legs strong and slim.

Give your leg a gentle pinch.

Sit in a chair 1/3, with legs down to the ground. Lift the left leg slightly upward, and gently knead the leg with both hands until the leg; Slightly red and hot, then change your right leg for kneading exercises. Knead your legs alternately repeatedly, which can make the fat accumulated in your legs disintegrate quickly, and make your legs more slender and slim, thus practicing * * *.

Reverse leg scraping

When you feel tired from work, you might as well have a rest and do this stovepipe exercise. First, you sit in a chair with your legs down to the ground. Put your hands and four fingers close to your left ankle, gently scrape your palm with your arms from bottom to top until your legs are slightly red, and then change your right leg to do the above actions. Doing this exercise alternately with your legs can accelerate the burning of leg fat and make your legs more slender and firm. It's easy to lose weight by doing this exercise regularly.

Office chimney movement

Office stovepipe: What should I pay attention to when sitting for a long time?

A Erlang Legs: Don't cross your legs when you are sitting for a long time, because crossing your legs for a long time will affect the blood circulation of your legs.

B Sitting posture: Don't stay in the same sitting posture for a long time. After a while, change your posture and move your legs. The most important thing to grasp at this time is to look at yourself. I feel a little numb in my back and legs.

C alternating movement of legs: first, let's lift the upper body and hold our chest out, and remember not to lean on the back of the chair with the cat around our waist or lazily. Then, our left leg is naturally vertical and our right foot is raised parallel to the ground. Then, we turn our toes up and down, left and right, change our left leg for 2 to 3 minutes, and then switch left and right.

Office Chimneys: Three Tips

A On the chair, straighten your legs, including your toes, so that they are parallel to the ground and keep your posture for about 8 seconds.

B when straightening your legs and toes, let your toes pull back. It is best to form an included angle of 75 degrees between the instep and calf, so as to fully stretch the tendons of your legs and keep this posture for about 8 seconds.

C straighten your legs, and then use the strength of your ankles to rotate your feet clockwise or counterclockwise. You can obviously feel the calf muscles tightening.

Points to note:

Alternate movement of legs and three small movements are better, but the number of times needs to be controlled, depending on personal physique.

Principle: It seems to be exercising at the ankle. In fact, our legs are straight in all three movements, and our legs have been trying to support our movements, not only exercising leg muscles, but also burning leg fat.

Office chimney method

(1) sitting in a chair, back straight, legs open shoulder width. ② Keep the upper body straight, and at the same time, keep your legs straight forward from the ground, and stay in the air for 10 second, paying attention to that your knees can't bend. * * * Do it for ten minutes every day 10 group * * *.

Create the image of * * * in daily life.

1, when going up the stairs, lift your heels and bear the weight with your legs, which can eliminate the fat on the inner thighs and buttocks.

2. When sitting in a chair, cover the two calves together and exchange legs after counting from one to eight. Repeat this action and don't stop breathing. This can exercise the calf line.

3. Sit in a chair and watch TV. Don't bend your knees. Lift one leg and then put it down. Repeat this action for 8- 10 times and then change the other leg to remove the fat on both sides of the thigh.

Leg muscle training

The thigh muscles are divided into anterolateral group, posterior group and medial group. The quadriceps femoris is the anterolateral group and one of the most powerful muscles in human body. It includes rectus muscle, middle thigh muscle, outer thigh muscle and inner thigh muscle. The function of these four muscles is to keep the femur vertical to keep the human body upright and help squat and stand. The anterolateral group also has sartorius muscle and tensor fascia lata muscle, which is one of the longest muscles in human body. The former can bend and rotate the thigh and bend and rotate the calf, such as the leg movement when kicking shuttlecock; The latter can bend and pronate the thigh, and also play an auxiliary supporting role in the muscle contraction of the thigh.

The muscles in the back group are biceps femoris, semitendinosus and semimembranous muscle. The function of biceps femoris is to bend and rotate the calf and extend the thigh backwards; Except for calf pronation, semitendinosus and semimembranous muscles have the same function as biceps femoris.

The muscles in the medial group are adductor, pubis, adductor brevis, adductor longus and gracilis. These muscles ensure the adduction, supination, extension and bending of the thigh and the bending and pronation of the calf. Leg muscles are divided into anterior group, posterior group and lateral group. The function of anterior muscles is to make feet and toes complete various activities; Posterior muscles play an important role in pushing back during running and taking off during jumping; The main function of lateral muscles is to maintain the arch of the foot.

The thigh muscle group is one of the most powerful muscles in the human body. It can be said that it is not only the basis of overall strength, but also the basis of bodybuilding. If the thigh and calf muscles are underdeveloped, the better the upper body muscles are trained, the more deformed people will be, and the body shape will not be symmetrical and fit.

One, half squat jump

Start with a squat, put your hands in front, and jump up at least 20 to 25cm from the ground. * * * If it's easy for you, you can jump to 25-30cm***. When you are in the air, you need to put your hands behind your back. When landing, finish it once. Next, just repeat the above steps! ! !

Second, the tiptoe * * * lifts the heel * * *

First find a step or a book to pad your feet, and then put your toes on it. Your heels are not allowed to touch the ground or the mat. Lift your toes to the highest point. Put it down slowly and finish it. Finish with your feet and complete a group.

Third, the steps

Find a chair and put one foot on it at 90 degrees. Jump away as hard as you can, change your feet in the air, and now put your feet on the chair. Repeat the action just now, put the original jumping foot back on the chair and complete another jump.

Fourth, vertical jump

Feet straight, shoulder width apart, knees "locked". Jump only with your calves and bend only your ankles. Try not to bend your knees. When you get to the ground, take off quickly and finish. This is very difficult. You can use your hands to help you take off.