How to exercise and lose weight in the office? If you don't warm up well, you may pull a muscle. Exercise is very important in our daily life. Aerobic exercise is very beneficial to our health. Some exercises are not suitable for everyone. Now share some tips on how to exercise and lose weight in the office.

How to exercise and lose weight in the office 1 1, climb stairs every day to reduce elevators.

Starting from taking the elevator once a day, the steps add up to three floors.

33. Climb 100 times a day after work in the first two weeks, one time at a time. There are also some important points in climbing stairs. It's one step and two steps when you go up. It can effectively stretch the muscles at the back of buttocks and thighs when going up, and when going down.

It's time to take it step by step, for safety reasons. If you work on different floors, it is suggested that you can climb up and down like this. If you want to lose weight for a long time, climb for 30 minutes and jump rope. Just remember to stretch and relax after climbing, especially the thighs and calves.

Step 2 stand for half an hour after supper

In a space-intensive office cubicle, people are always sleepy after lunch and can stand for a while. Experts say that this is a healthy behavior, because the long-term sedentary work mode is easy to cause obstacles in human blood circulation and digestive system, and the metabolic level will decline. Standing for a while after a meal is helpful to the absorption and digestion of food, and it is not easy to leave fat in the abdomen and swell it up.

3. Shrug your shoulders, swing your arms and twist your waist

Sitting in an office, the work intensity of the neck, waist, back and shoulders is the greatest, so take good care of these parts. Stand or sit naturally, with straight waist and tight eyes. While inhaling, the two shoulder blades are lifted one after another, then rotated forward, downward and backward 10 times, and then rotated in the opposite direction 10 times. Shrugging one's shoulders and swinging one's arms often can make the qi and blood of the shoulders and arms run smoothly, and effectively prevent scapulohumeral periarthritis and cervical spondylosis. The foot is shoulder-width, with hands akimbo, four fingers in front, and the thumb behind Shenshu (under the spinous process of the second lumbar vertebra, open sideways 1.5 inch). Turn 10 turn clockwise, and then turn 10 turn counterclockwise. This method has a certain preventive and therapeutic effect on diseases such as lumbar muscle strain and low back pain.

4. Sit in a chair and exercise your legs.

Raising the chair so that the thighs are parallel to the ground can reduce the pressure on muscles, tendons and bones and prevent musculoskeletal diseases; Choose an armchair with a rolled-up towel or headrest at the waist; Hand, wrist and forearm are combined into one.

In a straight line, make the elbows at right angles when the forearms are placed on the desk; Keep your head and body straight and lean forward slightly; Elbows should be close to the body, bending 90 degrees to 120 degrees is appropriate; The shoulders are relaxed and the upper arms naturally droop; Flat feet

Put it on the floor; This chair had better be padded.

How to exercise in the office to lose weight 2 office slimming micro-exercise

1, a "little gesture" to stretch your muscles.

Facing the computer all day, cervical spondylosis and backache have certainly become unavoidable occupational diseases for many white-collar workers.

It won't take long, you can use 3-5 minutes to turn your head to the left and look at your left shoulder; Turn right, look at your right shoulder, then do "eye exercises", close your eyes, turn your eyes from left to right for nine times, and then turn left for nine times.

In addition, white-collar workers can lock their fingers, push their hands forward, raise their arms upward, or stand up and turn around their waist, squat a few times, and stretch their bones and muscles with these "little moves".

Tip: doing small movements is a good way to stretch your body, but it is best to warm up to a certain extent before doing it, and at the same time control your body at an appropriate level to avoid pulling your body.

2, after dinner, "penalty station" for half an hour

In the office cubicle with dense space, people always feel sleepy after lunch. Some white-collar workers who pay attention to health have come up with a trick: take the initiative to "punish the station" after eating.

Experts say that this is a healthy behavior, because the long-term sedentary work mode is easy to cause obstacles in human blood circulation and digestive system, and the metabolic level will decline. Standing for a while after a meal helps to absorb and digest food.

Tips: It is advisable to stand for 20-30 minutes after meals, and the duration should not be too long, otherwise it will be detrimental to the blood circulation of the lower body.

3. Gadgets join in the fun

Now many companies have leisure areas or gyms, and some small sports equipment can help white-collar workers lose weight. Skipping rope, stretcher, hula hoop, these gadgets are naturally a good choice. Take out the long-lost skipping rope, jump dozens of times, or open dozens of hula hoops and use a stretcher to protect your chest. These sports do not need to be rented, the venue is simple and convenient, and it is easy to participate. As long as you persist for a long time, the weight loss effect is also good.