What are the clever ways to lose weight in the office for 30 minutes at noon? Taking exercise in the afternoon is not only convenient and time-saving, but also can help you lose weight and make you feel refreshed when you work in the afternoon. After lunch, you can lose weight in 30 minutes. Here are some ways to lose weight within 30 minutes in the office.

What are the 1 tools for slimming in the office for 30 minutes at noon?

4 to 6 feet of moderately elastic elastic band (available in sporting goods stores); A pair of comfortable walking shoes; A watch that can time. Exercise frequency: three times a week, exercise every other day.

For the next few days, I have to walk for 30 minutes at noon every day without elastic belt. Use of elastic belt: Hold elastic belt tightly and keep it tight at the beginning and end of the movement.

In order to increase the resistance, hold the elastic band tightly with both hands to shorten the band between them. When doing every movement, the wrist should be in line with the arm. If you bend over, you are more likely to get hurt.

The first few movements may be slow, so just watch your step.

Action introduction

1. Exercise upper body and back muscles. Hold elastic belt at shoulder-width distance with both hands, hold it above your head, with your arms slightly bent and your palms facing each other.

When the left foot leaves, the right arm extends to the right, pulling elastic belt to a height lower than the shoulder, and keeping the left hand still. Slowly return to the starting position and then extend your left arm. Stretch your arms alternately and repeat 15 to 20 times on each side.

2. Press the chest and back, exercise the chest, front shoulders and triceps, bypass elastic belt's back, and put elastic belt in front of the body, at the same height as the chest, palms down, elbows bent. Repeat straightening and bending the elbow 15 to 20 times.

3. Stretch the shoulders and shape the back shoulder and back center. Hold elastic belt with both hands, which is slightly wider than the shoulder width, and lift it up above the chest.

Extend your arms to your sides, pull open the elastic band, and palm down. The elbow is slightly bent, and the arm is pulled away by the strength of the scapula to keep the balance between the arm and the ground. Slowly return to the initial action and repeat 15 to 20 times.

4. Raise your arms sideways, shape the shoulder curve, wrap elastic belt around the center of your back, and hold both ends of elastic belt with your hands at a higher waist, palms up. Keep your shoulders drooping and press back, extend your hands outward and raise your arms to almost shoulder height. Slowly return to the initial action and repeat 15 to 20 times.

5. Stretch triceps, tighten upper arm muscles, put elastic belt around your neck, put your hands on your chest, hold your belt tightly and face each other. Keep your upper arm still and pull down your palms and forearms until your arms are straight.

Slowly return to the initial action and repeat 15 to 20 times.

Tip: If you think it's silly to walk in public and pull elastic belt at the same time, you can also divide the afternoon exercise into two parts: walking and resistance training, and leave the resistance training in the office!

What are the ways to lose weight in the office for 30 minutes at noon?

Keep your upper body still, turn your head and neck to the left as far as possible until you see your shoulders, hold for 3 to 5 seconds, and then turn your head and neck to the right. The requirements are the same as above. Repeat 5 to 10 times. This group of exercises can promote blood circulation in the head, improve brain function and enhance memory. Especially suitable for mental workers to do after work.

Abdominal exercises

Stand in front of the table, spread your feet shoulder-width, turn your upper body to the left around your waist, and swing your arms to both sides. At the same time, the right forearm and hand beat the abdomen, and the left forearm and wrist beat the waist, so that both the abdomen and back can be exercised and the hands and arms can be relaxed. Then change hands and do it in a different direction.

total-body motion

Hands droop naturally, feet open, shoulder-width, arms raised from the side, hands facing each other at the same time, then palms up, look at your fingers and take a deep breath for 3 times as much as possible, and then do it again after restoration, repeating 5 to 10 times. This group of movements can promote the blood circulation of the whole body and increase the vital capacity, which is especially suitable for mental workers in sedentary offices.

Knee exercises

Upper body upright, feet together, knees slightly bent, hands supporting knees, rotate from right to left 10 times, and then rotate from left to right 10 times. This group of movements is beneficial to the blood circulation of the legs, stretching the sedentary legs and preventing leg diseases.

Leg exercises

Put your hands on your hips or supports, lift your left foot and stretch it forward, hook your toes up, then press your heels down slightly and change your right foot and do it again. Repeat 10 times. People pay more and more attention to foot movement. Because the leg is the second heart, proper leg exercise is beneficial to blood return.

Facial movement

When waiting for someone, you can also do some facial activities appropriately. First, put your mouth Zhang Kaicheng in a circle, and then close it; After closing, try to make facial muscles smile and then relax slowly; Finally, blow your cheeks into a ball for a few seconds, and then relax. For women, doing more exercise like this will reduce wrinkles around the corners of the mouth and make the skin tight.

Foot exercises

Sometimes in a long wait, put a bottle under the table and roll it back and forth with your feet. Through the strong friction of the bottle on the soles of the feet, the muscles of the feet can be relaxed and the blood circulation can be improved.

Trolley practice

When you are pushing a shopping cart in the supermarket and waiting in a long line to check out, you can try this:

Step 1: put your hands on the bracket on the side of the shopping cart, force them to separate outward, and then close them inward.

Step 2: Hold and relax your hands repeatedly.

Step 3: put your hands on the handle of the shopping cart, one hand and one hand.

This kind of operation can exercise arm strength and hand strength and increase your shopping interest.

Office slimming method

1, chair rotation type

Don't sit your whole ass on the chair, just sit at12 of the chair, and then do it in a basic sitting position, with your back straight, your right hand on the back of the chair, your left hand on the side of the right chair, and your upper body twisted to the left. When finished, exchange hands and do the same thing. Repeat five times.

Weight loss effect: This kind of swivel movement on the chair can help people with small stomachs to lose fat in this place, and can also relieve neck, shoulder and back pain during the swivel.

2. Squat behind the chair

First, put your feet together, then stand on the back of the chair with your hands straight and hold the back of the chair. Pay attention to inhale when you bend your knees. When exhaling, pay attention to squat down to the hip and knee height, and then return to the original position. Just repeat it four times.

Weight loss effect: This squat can exercise legs, burn leg fat, strengthen leg strength and beautify curves.

Step 3 bow behind the chair

This action also requires you to stand behind the chair facing the back of the chair in a good posture, hold the back of the chair with your hands straight, bend your body at right angles, but keep your back level. This action can last for three minutes.

Weight loss effect: This chair weight loss exercise can fully improve the backache caused by sedentary, and at the same time, it can effectively beautify the legs.

Step 4 bend the chair forward

This action requires you to sit at 1/3 of the chair, and then stretch your feet forward. Be careful not to bend your knees, and your upper body naturally bends forward. At this time, use your own hands to reach your ankles, repeat it five or six times, and stick to it for one minute at a time.

Weight loss effect: this action can make blood flow back to the head, promote sleep, beautify the leg curve and effectively prevent obesity in the lower body.