You can choose to use rib breathing to improve your energy before going to bed in the morning or at night, and abdominal breathing can help you relax and fall asleep at night. In the office, I get up every once in a while to take a walk, see the scenery, drink water and go to the toilet. Don't sit still. It is best to drink 1.5 litres of water every day, but be careful not to drink ice water, which will slow down your metabolism. Eat more whole grains, rye, corn and other coarse grains, eat breakfast in the morning, and eat less carbohydrates at night instead of not eating, because if you don't eat, your metabolism will slow down and your fat consumption will slow down. Don't eat fried and refined food.

1 conquer the "bye-bye meat" of the arm. Sit in a chair with one third of your hips and your feet parallel. Stretch your hands parallel to your palms, feel the stretching of your back, and keep breathing 10-20 seconds.

2. Overcome leg and footwall edema. Sit on your hips in a chair, bend your knees and lift your legs with one leg, so that your knees are close to your chest, and the thigh of the other leg is 90 degrees. Keep breathing and stay 10-20 seconds for the other leg.

3 overcome the edema of the lower abdomen and legs formed by sedentary. Sit in a chair, stretch one foot forward, hook the ceiling with your toes, stretch your back upward, stay for 10-20 seconds, and then change the other leg.

4 prevent ankle edema and enhance ankle support. Sit in the front third of the office chair, put your hands on your thighs, put your feet on your back, push your instep outward, put your knees together, and keep breathing 10-20 seconds.

5 conquest and legs. Sitting in front of the chair for two-thirds of the time, one leg feels lifted, one hand holds the ankle with the lifted leg, the other hand rests on the knee of this leg, and stays for 10-20 seconds, keeping breathing, keeping the back straight, and then changing the other leg.

6 refreshing and relieving fatigue. Sit in the front third of the chair, keep the lower plate still, twist it parallel to the right from the waist, put one hand on the chair cushion and the other hand on the outside of the thigh, stay for 10-20 seconds, keep breathing and exhaling, and turn back. Then turn left.

7 Strengthen waist strength and modify arm lines. This action is called praying upward. Elbows and palms together, lift when inhaling, relax shoulders, look forward, and stay 10-20 seconds. Keep breathing and do 10 times or so.

Coach's personal advice

● The physiological period of women may be determined according to their physical condition, but handstands and tummies are prohibited.

● Put a cushion on the chair to remind yourself to keep your back straight. Putting your feet on a small stool can relax your waist, thin your waist and abdomen.

● You can eat some high-quality protein powder every day, which can reduce weight and stabilize our blood sugar, increase muscle proportion and prevent skin sagging.

● The faster you lose weight, the faster you rebound, and the focus is on persistence. Don't rush to lose weight quickly, but lose weight healthily, happily and sustainably.

7. Teaching and Imperial Examination