Family sports plan
1. If you are an office worker and usually go out early and come back late, you can do some bed exercises before going to bed, such as:
Roll up and transfer: pillow transfer exercise, one person holds the pillow in one hand, rolls up the abdomen, lifts the upper body, transfers the pillow to the partner who kneels long, rolls up the abdomen again after lying down, takes the pillow from the partner, and repeats for 8 ~ 12 times, and exchanges.
Note: Don't leave the mat in the lower back, and the abdominal muscles should have a feeling of shortening and tightening. Keep breathing evenly during the action and don't hold your breath.
2. housework exercise plan. Insist on hand washing small clothes, wipe the floor once a day, wipe the glass at least once a week, and go to the supermarket or vegetable market to buy food and cook at weekends.
Exercise plan on the way to work
3. The healthiest, most environmentally friendly and most weight-losing way to work is to walk. At first glance, it sounds incredible, but people who have evolved from crawling orangutans to walking have come all the way. Walking in the morning can not only fill your lungs with fresh air, but also help you prepare for a day's work.
4. Go to work by bike. Statistics show that postmen who ride bicycles live several years longer than ordinary people. Cycling exercise can not only lose weight, but also make your figure more symmetrical and charming. If it is convenient, insist on cycling to work four times a week.
5. Go to work by bus or by car. If time permits, get off work early or park your car in a distant parking lot and walk to the company. These seemingly unremarkable sports can achieve health and good figure as long as they persist for a long time.
6. Climb the stairs three times a week, either at home or at work. Most people are stuck in the express elevator, and the stairs are smooth.
Office sports plan
7. These actions can be done in your office chair. When you do it yourself, you won't sweat or attract much attention. For example: sitting and rolling your belly.
Sit in front of the chair, cross your arms on your chest, put your hands on your shoulders, keep your upper back straight without your chest, lean forward slowly, and feel your abdominal muscles tighten and keep it at the lowest point for 5 seconds. Repeat 10 times.
Club sports plan
You'd better go to a health club to exercise. Aerobic and strength exercises are essential to lose weight.
8. For ordinary people, strength training is essential. In the process of human aging, muscles are decreasing, metabolism is also decreasing, and fat accumulation is increasing. Not only will it not make the legs or arms thicker, but it will also make the body thinner because of the reduction of fat. For example: supine belly roll
Lie on your back on the mat with your legs bent and your hands behind your head. Keep your lower back on the mat, move your chest up and forward to the highest point, and then slowly lower it to the starting position.
9. Aerobic exercise. Generally speaking, as long as you keep exercising for more than 20 minutes, you can call it aerobic exercise. In the health club, you can do aerobic exercise everywhere, such as swimming, aerobic bicycles, mountain climbers, treadmills and so on. Aerobic exercise is also one of the important means to consume energy and excess fat in the body.
10. Stretch after warm-up. You should do stretching exercises after warming up. Of course, stretching after each exercise will also help you recover. A conventional stretching plan doesn't take long, just 3-5 minutes at a time. But it can significantly improve your body posture and reduce your pain. For example: stretching the back of thighs and buttocks.
Lie on your back on the mat, bend your left leg and straighten your right leg. Your partner holds your ankles and knees. During the action, the partner presses the right leg down on the torso (repeat on the other side).