First, the seat leans back.

Sit up straight, put your hands together on your chest, inhale, and tilt your head back; Keep moving 1, push your upper body back as far as possible with your back and exhale.

Tip: When you put your hands together, you can put pressure on your palms, or you can have a rhythmic breast enhancement. Be careful not to lift your elbows and keep your forearms in a straight line.

If you have cervical spondylosis, don't lean back completely, but tighten the muscles at the back of your neck to protect yourself, which will make our cervical spine stronger. Let this pose cut the stripes off our necks.

Second, eliminate double chin.

Sit up straight, breathe naturally, tilt your head back, hold your hands tightly, and slide your knuckles from bottom to top to massage your neck.

Tips: This action can be simplified to one-handed massage, which is convenient for bathing or facial mask care. The specific method is to put your fingers together and open them, and the back of your fingers slides from the neck to the tip of your chin. Pay attention to bottom-up and don't slide back and forth.

Third, the back button.

Sit up straight, keep your upper body straight and put your hands naturally; Inhale, bend your left and right arms backwards and buckle your hands behind your back; Keep your hands in position and action, lean your neck back as far as possible and exhale.

Tip: If you can't buckle your hands directly, you can use tools such as yoga belts.

Sitting at the desk for too long, let's adjust ourselves with this posture. Open your shoulders and chest, and everyone will feel your light.

Fourth, cross your back.

1, sit up straight, breathe naturally, keep your upper body straight, put your arms behind your back, and fold your fingertips down;

2. Turn your palm until your fingertips are facing up.

Tip: It's better to keep your shoulders back.

You may have been working in front of the computer for a long time. After a long time, the hunchback posture is developed. I believe you don't want to see this, so you must always make this gesture, so that you can become a tall and confident white-collar talent.

Fifth, the front bow is backward.

1, stand upright, with your feet shoulder width apart, and hold the chair back with your hands straight; Inhale, lean your head back hard and hold your chest out;

2, including chest pull back, head hanging down, exhaling.

Tips: Bad sitting posture will affect the development of chest circumference. This action can not only improve the shoulder and neck, but also make the back straighter and the chest circumference more beautiful.

Scheme 2: 4 sets of office slimming exercises+1 set of metabolic exercises.

Here are four recommended office weight-loss exercises for you. Practicing these little tricks during work breaks can relieve backache caused by sitting for a long time, improve spinal problems and burn calories and fat at the same time.

First, Jane lifts her legs to lose weight.

Exercise 1: Hold the chair back with one hand, and slowly lift the other leg and then lower it.

Practice 2: Hold the back of the chair with both hands, and lift your legs backwards in turn and then put them down.

This leg lift can be done during lunch break or at home. 60- 100 leg lifts every time.

Second, strengthen spine weight loss exercises.

Buy a fitness ball and put it under the office gym or desk. During lunch break, or when you feel tired, you can ask for leave to go to the company's gym or conference room to do stovepipe exercise.

Exercise:

1, relax and sit on the floor of the yoga mat or fitness room, put the fitness ball behind you and lean on it.

2. Hold your hands on the ground. As the ball rolls to the ground, stand up slowly with the strength of your waist, abdomen and legs, relax your shoulders, keep your back parallel to the ground and look at the ceiling.

3. Keep this action 10 breaths. Bend your knees forward, exert strength on your waist and abdomen, restore your sitting posture and adjust your breathing.

4, can be repeated 3-5 times.

Third, eliminate abdominal fat and lose weight.

Exercise:

1, the big ball is placed under the thigh and waist, the chair is supported by elbows, and the body remains fixed.

2, with both hands as the fulcrum, hip and leg force, let the ball roll back to the knee position.

3. With your hands as the fulcrum, exert force on your hips and legs, and then let the ball roll back to your thighs and waist.

4. Repeat 10 times to keep breathing naturally.

5. 10 After repeating, stand up with your elbows on the chair and adjust your breathing.

6. The whole action can be repeated 5- 10 times.

Fourth, strengthen leg muscle weight loss exercises.

Exercise:

1. Relax, spread your feet shoulder-width apart and stand by the wall. Hold the fitness ball behind your hands and fix the ball behind your waist.

2. As the ball rolls, bend your knees slowly, with your thighs parallel to the ground and your knees not exceeding your toes.

3. Keep your back straight and hold the fitness ball with both hands. Keep your thighs at an angle parallel to the ground. Keep breathing in this position 10 times.

4. Stand up slowly, loosen the fitness ball with both hands and adjust your breathing.

5. The whole action can be repeated 5- 10 times.

The following set of office weight-loss exercises, with low exercise intensity, is suitable for half an hour after lunch to promote gastrointestinal peristalsis and burn fat to promote metabolism.

1. Sit on your knees.

Objective: To relieve leg tension and consume excess insulin.

After sitting in the seat, put your left leg on your right knee, hold your left knee with your right hand, and turn the chair back to the left with your left hand. After turning to the maximum, hold for one second and return, and repeat the direction change.

Exercise intensity: repeated 10 times.

Stand up and shake hands

Objective: To relieve wrist tension and digestive system congestion.

Stand in a free posture, put your hands on the trouser line at both sides of your body and look forward; After that, keep your wrist still from your shoulder and shake it at the same frequency.

Exercise intensity: the whole action does not exceed 30 seconds.

Step 3: shrink your back.

Objective: To relax the upper back and increase gastric motility.

You can stand or sit up straight, put your hands behind your neck, keep your arms still, and use the strength of your back to clamp the muscles on both sides of your back and repeat the action repeatedly.

Exercise intensity: the whole action should not exceed 45 seconds.

When doing this set of weight-loss exercises, we should pay attention to ensuring smooth breathing and not exercising too much. We must do it half an hour after lunch, otherwise it will hurt our stomach immediately after dinner.