Office workers sit in the office for eight hours every day and often eat in the morning, afternoon and evening. Plus they don't have time to exercise, so obesity is easy to find you. Is it really impossible for OL to lose weight? In fact, as long as you make full use of very little time to do simple weight loss exercise, OL weight loss can also become very simple. Below I will teach you several sets of weight-loss exercises that you can do anytime and anywhere to help OLs lose weight!
Interesting and easy-to-do schoolbag exercises
Modern people have a busy life and usually have no time to go to the gym. They can only use their holidays to exercise hard to keep fit and healthy, but they are often too tired to exercise, but they haven't lost any weight! Indeed, the body shaping effect of exercise is definitely better than that of dieting, and exercise can improve basal metabolic rate and energy consumption, reduce fat and gain muscle, improve metabolic rate and improve sleep quality.
In addition, moderate-intensity exercise can also have a positive impact on blood pressure, blood lipid, serum insulin value and cardiopulmonary function.
Generally speaking, exercise can be divided into anaerobic exercise and aerobic exercise. Anaerobic exercise can exercise local muscles and shape a unified figure, such as sprinting, running fast and lifting dumbbells, while aerobic exercise refers to continuous and rhythmic exercise, such as walking, jogging, brisk walking, swimming and aerobic gymnastics.
However, if you only exercise once or twice a week, it won't have any effect. Exercise at least three times a week for 30 minutes each time, and the weight loss effect will be significant. It is suggested that office workers or housewives who have no exercise habits should do some simple stretching exercises in their spare time every day, especially when watching TV, which will not only be boring, but also reduce their desire to eat snacks.
In addition, when commuting by MRT or bus, you can also make good use of your handbag as a weight-bearing prop for aerobic stretching exercise and carry out simple backpack exercise.
The following demonstration uses the side backpack to do simple knapsack exercises:
Step 1: Take a standing posture, put your bag on your right shoulder and put your left hand on her hips.
Step 2: Exhale, bend the upper body to the right for 2 seconds, inhale and return to the first step, repeat 5 to 8 times; Change the backpack to the left shoulder and repeat the above actions.
Reminder: when doing this exercise, stabilize your feet and don't shift your center of gravity.
Shoumeiren fitness
With the economic downturn, even if you want to lose weight, you should look after your wallet, not to mention spending money on diet pills and gyms. But the love of beauty is a woman's nature. How to make her thin, healthy and beautiful without spending money?
The method is very simple. As long as you make good use of what you get in your daily life, small things can also be a magic weapon to lose weight!
For example, using the worn-out elasticity * * *, the two ends of the trouser legs are tied tightly, which immediately became a popular elastic belt. Just step on the self-made elastic belt, grab elastic belt with both hands, and exercise the hip muscles through the upward movement of arms and the bending of knees.
Others, such as bottles filled with water, can replace dumbbells for weight training; Using the low mat or stairs at home to do step aerobic exercise anytime and anywhere can not only strengthen the cardiopulmonary function, but also modify the curves of hips and legs.
The following demonstration uses the homemade elastic belt to do aerobic stretching exercises on the arms and buttocks:
Step 1: Take a standing posture, inhale, abduct your hands, put elastic belt behind your waist and hold both ends of elastic belt tightly.
Step 2: Exhale, lift the right front leg, put your hands in at the same time, hold your right knee, then return to step 1 and repeat step 2 on the other side.
Reminder: Keep breathing normally during exercise and don't hold your breath, so that your heart and muscles can absorb and utilize oxygen more effectively and help burn fat.
Digital exercises before going to bed can relieve and help you sleep.
Busy office workers bear a lot of invisible mental stress, which easily leads to poor sleep quality. Some people get into the habit of eating midnight snack to relieve stress, and the impact on their health should not be underestimated.
According to American research, about13 adults have suffered from some form of sleep disorder in their lifetime, among which insomnia is the most common problem.
Although insomnia is not a serious illness, it often causes many troubles in all aspects of body and mind, such as distraction, poor memory, fatigue, physical decline, dizziness, headache, depression and so on. It can be seen that insomnia directly or indirectly affects a person's daily life function and interpersonal relationship. And lack of sleep is more likely to make people fat!
It is recommended to take a comfortable warm bath before going to bed and avoid drinking too much coffee, strong tea, wine and smoking. If you really can't sleep, get up first and wait until you are sleepy. Try to relax yourself and distract yourself from insomnia, but it's easy to fall asleep.
There are many reasons for insomnia. Only by understanding the causes of insomnia can we really prescribe the right medicine and correctly deal with the problem of insomnia. If you can't find the reason, or insomnia persists and gradually interferes with your life, you should see a doctor as soon as possible, and never go to the drugstore to buy sleeping pills yourself. Improper use of sleeping pills will not only lead to addiction and dependence, but also affect the alertness, memory and cognitive ability of daily activities during the day.
The following demonstration is fun and simple digital exercise, suitable for bedtime exercise, which can relax muscles, exercise abdominal muscles and promote blood circulation of lower limbs:
Step 1: Lie on your back with your feet together at 90 degrees to your upper body.
Step 2: Write Arabic numerals in the air with both feet, taking 1 to 9 as a round.
Reminder: when exercising, try to tuck your abdomen and buttocks, and repeat 2 ~ 4 times each time.
Relax stretching exercises to avoid sports injuries.
Aerobic exercise can make the body get enough oxygen, help burn fat and promote cardiopulmonary function. Losing weight is an effective exercise, but if you don't understand the exercise mode, improper exercise will do harm to the human body.
Sports injury in a broad sense means that all sports-related injuries can be included in the scope of sports injury.
The most common injured parts are ankles, knees, lumbar vertebrae and shoulders. So it's best to warm up before you start exercising. Don't panic if sports injuries happen unfortunately. You should rest first and keep calm. Within 24 hours after the injury, ice the affected part every two to three hours for no more than 30 minutes each time, then take out the ice pack, compress and wrap the affected limb with elastic bandage, and
In order to prevent sports injuries, in addition to full warm-up, gentle stretching before and after exercise can also reduce the chances of muscle and tendon injuries and improve the effectiveness of activities; In addition, the parts that have been injured or easily strained should be protected with protective gear in advance to prevent injury again.
The following pre-exercise stretching exercises recommend warming up for 5 minutes before aerobic exercise to help blood circulation, relax tense muscles and reduce sports injuries:
Step 1: Take a standing posture, with your feet shoulder-width apart, your hands clasped with your fingers, and your toes stand on tiptoe to stretch your body.
Step 2: Keep your arms straight, your back straight, bend to the right, stay for 5 seconds, and then repeat the above actions on the other side.
Reminder: when doing this exercise, stabilize your feet and don't shift your center of gravity.
Calisthenics with "ma bu" or horse stance just look
Because office workers sit in the office for a long time, most of them eat out. If they usually neglect to exercise, it is easy to cause obesity, especially the fat often accumulates in the waist, abdomen, buttocks, arms and other parts, resulting in bloated figure.
In fact, unless obesity is caused by genetic or physical diseases, people basically want to be thin, beautiful and healthy. Only by grasping a few principles can busy office workers have an enviable good figure.
It is best to bring your own low-calorie and low-oil lunch when eating, and reduce frying or fast food. People who have afternoon tea habits can choose low-sugar or sugar-free tea and eat less snacks.
When socializing, you can eat a small amount of fruit or sugar-free drinks first to increase the satiety in your stomach and avoid excessive food intake.
In addition, most office workers have rest time. It is recommended not to take a nap immediately after eating. It is best to take a walk, or climb stairs in the air, and form a fixed exercise habit every day.
The following demonstration can use lunch break for aerobic exercise, and long-term implementation can effectively shape the lower body:
Step 1: Stand up straight, with your hands akimbo and your feet as wide as possible.
Step 2: Squat down, stand upright, hold your hips when you come up, and return to the posture of step 1.
Reminder: The above actions take 20 rounds as a round, and repeat 2 ~ 4 rounds every day.
Make you beautiful and thin.
Most people know that exercise is good for health, but they often use the excuse that they don't have time to do exercise, or they don't have fitness equipment and suitable equipment, so they can't keep their fitness habits.
According to the research, doing some moderate exercise every day is actually more effective than doing strenuous exercise occasionally to consume excess calories and achieve the purpose of losing weight.
Therefore, as long as you want to exercise, you don't need to deliberately arrange time and prepare professional equipment. You can do it whenever you want.
For example, waiting for the bus, MRT, watching TV advertisements or taking advantage of the break, doing simple stretching exercise or even jogging in place can achieve the sports effect.
Exercise can be said to be the only way to promote physical and mental health. More exercise can enhance cardiopulmonary function, promote blood circulation, increase muscle endurance and bone strength. Psychologically speaking, moderate exercise can improve stress tolerance, relieve depression and enhance creativity, so exercise is indeed the cheapest and best prescription to fight diseases.
The following demonstration uses the chair to train the fly kick stretching exercise of the inner thigh muscles:
Step 1: Take a standing posture, with your left hand firmly leaning back, your right hand akimbo, your right front foot lifted to the side, and your calf bent forward.
Step 2: Keep the action of step 1, kick the right calf up hard, after 8 to 10 times, change sides and repeat the above actions.
Reminder: It is safer to practice this movement and choose a fixed chair leg.