Sitting at a desk for a few hours all day, activities are very limited, and the lower body is often fatter than the upper body. Most of the signs of obesity are in the lower abdomen. In fact, when typing on the computer, as long as you use the chair a little, ugliness and obesity may gradually disappear.
Sit in a chair and slowly lift your legs.
Put your hands gently on the lower abdomen, exhale slowly, and gradually tighten the lower abdomen while exhaling.
Exhale slowly, the abdomen is getting tighter and tighter, and the shoulders are kept relaxed.
When the abdomen is the tightest, the qi is also spit out.
Put your legs down slowly. After the shoulders and lower abdomen are relaxed, begin to inhale slowly.
Inhale as much as possible. At this time, the lower abdomen does not need to be deliberately contracted, but the abdomen is pressed down. Repeat this action 8 times.
Have you been watching and doing when you are impatient? In fact, this kind of chair gymnastics should be done at least three or four times every morning and afternoon. After three months, you will definitely see the effect.
Reminder: Even in normal times, remember to put your lower abdomen in and form a habit.
Hip contraction
Oriental women are born in pear shape, especially office workers who sit all day, and a lot of fat will inevitably accumulate on their hips. Take five minutes to do this hip reduction exercise during lunch break every day, and think about the glorious image of jennifer lopez in your mind. Sometimes psychotherapy is also very important!
Stand on the left side of the chair with your left hand akimbo and your right hand on the back of the chair. Keep your feet back and forth, lift your heels, keep your upper body upright, and slowly bend your legs until your legs are big and your calves are at 90 degrees to the ground. Stop for a while and then straighten slowly.
Left hand rested on her hips, right hand supported the back of the chair, left waist raised and knees bent. Kneel down and stand up slowly.
Turn your left knee outward to the limit, relax your hips and stop for a while. Kneel down and stand up slowly.
Stand, bend your knees with your left knee abduction, and extend your left leg backward and upward.
Note: all movements should tighten the hips. According to your physical strength, each group of movements should be repeated 8- 12 times.
Reminder: If you want to achieve immediate results, you may wish to apply something to lose weight and shape. It is said that striding can also work wonders.
No matter when and where
It's really good to do some fitness exercises in a busy office, but due to local restrictions, it's not easy to do large-scale physical exercise in this small space.
Therefore, if you love health, you must fight a "gentle and graceful dark war" in the office, mobilize all the resources at your fingertips, and do some special sports that can exercise your body even at work. This time, several people in the office stood up and said that their fitness experience might make you scream.
Summer office raiders
Busy, you are always in a hurry every day. Maybe you will complain. Not that I don't want to exercise, but that I really don't have time to exercise.
You know, as long as you are willing to move, there will always be a way to lose weight.
When you read the newspaper: your feet are idle, you can exercise your feet. While reading the newspaper, you can keep scratching the ground with your feet and then keep rotating your feet to move your ankles. This can relieve brain fatigue and prevent insomnia, headache and dizziness.
During the meeting: You can lift the anus, slightly contract the anus and lift it up when inhaling, and naturally relax when exhaling. This exercise can play the role of tonifying kidney and convergence, and fully strengthen the blood circulation of pelvis.
When writing official documents: you can put your idle hands on your lower abdomen and rub them constantly, which can fully activate the gastrointestinal tract and prevent constipation and indigestion.
When talking on the phone: grab anything, hold it with your hand, lift it, and drop it along the back of your head. Then extend your arm to the side and rotate it in a circular motion. This exercise can exercise the upper body and arm strength.
When you are tired from work: then stretch yourself. I suggest you do waist rotation, which can relieve fatigue best.
Maybe taking the subway bus to work takes up a lot of your time, leaving you no time to go to the gym seriously. In fact, you can start a morning exercise in the car:
If you sit in the car, lift your legs together about 5 cm from the ground and hang up your soles. This can exercise the abdominal muscles and keep a few stops when lifting.
When standing next to the rim, cross your legs back and forth and push your hind legs forward with all your strength. This is effective for training the front side of thigh. Don't stop breathing during training, keep it for 6 seconds. 1 Do it once or three times each.
Don't get angry if you are caught in a traffic jam. This is a good time for you to exercise. Focus on the abdomen, tighten for 6 seconds, and feel the navel close to the back. Keep doing it at work every day, and your figure will become symmetrical and tall.