Many people go to work far from where they live, and commute by bus every day, wasting a lot of time on the road. In fact, we can use this time on the road to exercise and lose weight easily. Today, I will introduce you to the exercise methods of various parts on the way to and from work, as well as the method of losing weight by bus.

1. Ways to lose weight on the way to work

I am very busy at work on weekdays and have no time to exercise. Why not use the time on the way to work to exercise and make the way to work interesting? The following tips can exercise to different parts of the body:

Upper arm exercise: Hold the handrail with both hands across the car, and pinch the elbows inward. The arms exert force to drive the body upward, but keep the feet off the ground.

Leg movement: Hold the handrail or a place to lean on with both hands, lift the heel and tighten the back of the calf and thigh.

Back exercise: when sitting in a seat, put your arms on the front seat back, straighten out and push your back backwards.

Chest exercise: hold the back and lower part of the chair with the arms outside the seat, shoulder blades abduction, chest out.

2. How to lose weight by bus

First, when waiting for the bus, the correct posture helps to close the abdomen.

Generally speaking, it is very unlikely that we will catch the bus as soon as we arrive at the bus stop. So when waiting for the bus, we often grab seats? Our backs are on the bulletin board? Shall we wait for you? Don't worry, here are the correct ways to wait for the bus. There is a famous saying to lose weight, don't sit if you can stand, and don't lie if you can sit. When waiting for the bus, it is usually when we just wake up from bed and have enough rest, or when we are about to stretch after sitting in an office chair all day. Please keep standing, don't rely on anything, keep a happy mood, spread your feet shoulder-width slightly, or bend one leg to the right and land naturally, and choose the most comfortable posture to stand. A good mood helps us to shape a good reminder more quickly.

Stand up straight, raise your head, and then use the contraction of your abdomen to drive your breathing. Pay attention to the contraction and expansion of the abdomen and keep this action still for a few seconds. This can not only effectively burn abdominal fat, but also promote intestinal peristalsis and prevent constipation. Note that this method is very effective. As long as you keep practicing like this every day, you can obviously find that the small belly is gone after one month.

Second, choose non-air-conditioned buses.

Some people will think that this method is not feasible because it is too hot in summer. If you choose a non-air-conditioned bus, you will sweat a lot, which will produce odor and affect others' impression. If you are worried about this, you can choose to take a non-air-conditioned bus after work and take a shower when you get home, without worrying about sweating.

Why can I lose weight by choosing a non-air-conditioned bus? Because the temperature in air-conditioned environment is often low, the air is not circulating. Such an environment is not conducive to the release of heat and metabolism. In the air-conditioned environment, the local ambient temperature is reduced, and the air is not circulated, which is not conducive to human heat release and metabolism. Choosing a non-air conditioned bus can expose us to the natural wind, promote perspiration, reduce the accumulation of toxins in the body, conform to the natural breathing of the skin, help the human body release heat and burn fat.

Third, when there are seats in the car.

1, try not to lean back.

During the whole driving process, the bus will start, brake, accelerate, decelerate and turn. This is actually an opportunity to exercise muscles and burn fat. Try not to let your back rest on the back of the chair when you take the bus. Sitting up straight helps to lose weight. When we sit up straight, the upper body will adjust its posture to adapt to the unbalanced state when the bus changes speed and direction, and then we can exercise our muscles and burn fat well.

Step 2 sit on tiptoe

The legs are set at 90 degrees, the heels are fixed, and the toes swing up and down repeatedly. This action can exercise the muscles of the calf and make the calf lines more symmetrical. At the same time, you can also exercise your abdominal muscles while sitting. Lift your legs together to a height of about 5 cm from the ground, and keep your legs suspended. Try to keep this posture as long as possible.

3. Effective weight loss exercises

1: Sit on the chair with your feet slightly apart, hold the dumbbells with both hands, keep your body slightly straight, keep your back straight, look straight ahead, and keep breathing naturally.

2. Inhale, bend your elbows up to a 90-degree angle, then make a fist with your hands directly above, with your elbows and shoulders in the same line, keep your back straight, and tighten your legs and abdominal muscles.

3. Then inhale, push your hands up slowly, keep your head and back centered, keep your eyes straight ahead, keep breathing for about 10 ~ 20 times, and then slowly put down your hands. These actions can be repeated many times.

4. Sit in a chair with your cheeks together, keep your back straight, look straight ahead, hold the front of your body with your left hand, hold the right side of your body, hold the dumbbell with your right hand, and bend your arms behind your head.

5: Inhale, straighten your right hand, keep your arms and body in a straight line, and keep your head parallel. Breathe naturally and insist on 10 ~ 20 breaths.

6. Then spread your right hand and left hand to both sides respectively, lift your hands horizontally at both sides of your body, and keep your hands parallel to the ground in the same straight line, keep your natural breathing action for about 10 ~ 20 breaths, and then repeat the action on the other side.