Slimming exercise on the office chair
Eliminate upper arm hypertrophy
Sitting straight in the office chair, holding a mineral water bottle in his hand, his hands naturally droop.
If you raise your hand, keep your elbow as close to your head as possible. Don't bend your back, but your strength should be moderate.
When the hand is raised to the top, slowly put it down and return to the ready action. Repeat this 20 times.
Abdominal exercises
1/3 Sit in the office chair, feet together, instep up, toes slightly pressed forward, hands straight, palms gently holding the edge of the desk, face down.
Inhale slowly, lift your feet at the same time to make your abdomen feel a little pressure, hold it for 10 seconds, and then resume the preparatory action. Repeat 20 times, twice a day.
Thigh movement
Cross your hands on your chest, open your feet shoulder width, stand up straight, and point your toes straight ahead.
Keep your hands moving, put your body center of gravity on your hips, squat down (not yet in a semi-squat position), and stand up and stand up straight after a few seconds.
There is less fat in the calf.
Sit upright in the office chair with some books (about 20 cm high) under your feet and your toes on the books.
Then stand on tiptoe, press the heel down, then try to raise it as high as possible, and apply force to the calf and abdomen, repeating it for about 20 times, which can help to reduce fat.
Breathing gymnastics shaping curve
Lose a small belly
The first step is to sit in a chair and slowly lift your legs.
The second step is to put your hands gently on your lower abdomen and exhale slowly. While exhaling, gradually tighten the lower abdomen.
The third step is to exhale slowly, the lower abdomen is getting tighter and tighter, and the shoulders are kept relaxed.
The fourth step, when the abdomen has been the tightest, the gas is also spit out.
Step 5: After the shoulders and lower abdomen are relaxed, slowly start inhaling.
Step six, try to inhale. At this time, the lower abdomen does not need to be deliberately contracted.
The main purpose of this pure breathing gymnastics is to eliminate the fat in the lower abdomen. If you only do it two or three times a day, at least two or three times a day in the morning and afternoon, and do at least eight beats each time, you won't see any effect. After three months, you will definitely see the effect, not only to maintain a beautiful figure, but also to ease the tense work pressure!
Tilt up your drooping hips
When you are fidgeted by an unreasonable boss or client, you can use breathing gymnastics to calm your mood and tighten your hip muscles, so that you can become a beautiful hip and kill two birds with one stone. Why not? The method is simple, that is, tighten the hip muscles when inhaling deeply, relax when exhaling, and so on.
Coffee in the office to lose weight
1. From 30 minutes after lunch to 1 hour, taste a cup of strong coffee without sugar and partner, which will help digestion after meals and promote fat burning.
2. Have another cup of coffee before work to accompany the walk.
The key to weight loss coffee
1. Don't add sugar: If you are not used to the bitter taste of coffee, you can add a little milk, but never add sugar, because sugar will hinder the decomposition of fat.
2. Hot coffee is more effective than iced coffee: Hot coffee can help you burn calories faster.
3. Shallow roasted coffee is the most effective: coffee with high roasting temperature has rich taste, but less caffeine content, which is not conducive to weight loss, while American coffee with light taste is more conducive to weight loss.
4. Black coffee-Black coffee is a very healthy drink. A cup of100g black coffee has only 2.55 kilocalories. So drinking a cup of black coffee after a meal can effectively decompose fat.
Drink drinks by the time.
9 a.m
Drink a cup of sour plum juice before going to the toilet.
Sour plum is rich in phytochemicals, which can help the body effectively expel fat and toxins. Drink a cup of sour plum juice, your body's "cleaning" process will be greatly accelerated, and the liver can quickly and thoroughly expel those substances that may lead to obesity from your body.
10am to 1 1 am
Drink more water.
If you want to lose two kilograms this week, how much water you drink every day is related to your weight. Nutrition experts suggest that you should drink 3 1.3 ml of water per kilogram of body weight (for example, women weighing 50 kilograms) and 1.565 liters of water every day). Water is an automatic hyperthermia device for human metabolism. Once the water intake is insufficient, the body temperature will drop and the body will start to store fat.
4: 00 pm to 5: 00 pm
Drink a cup of honey water in the afternoon
Honey water can adjust your blood sugar to a normal level within 20 minutes after drinking, and keep this normal state for two hours, reducing your hunger, calming your mood and making you feel happy.
Office slimming strategy:
1. Find a few like-minded people among colleagues, so as to encourage each other in spirit and action; In addition, mass pressure can also improve your determination and urge you to deal with fat to the end.
Prepare a full glass of water on your desk. When you feel like eating, drink a glass of water immediately, and your appetite will be washed away.
You know, Cheetos, fried chicken wings, potato cakes, skewers and spring rolls are all natural enemies that make you fat. You'd better not eat these things after dinner. You can prepare some healthy snacks, such as graham crackers, low-fat cheese and fruit, to overcome your addiction.
4. When eating out, you should have a little skill in ordering food: of course, you should avoid fried food, and you should not eat more noodles and rice with a lot of sauces, because the fat content of these sauces is generally high; Besides, just order the part that can make you 70% full. If the food is too heavy, you can share it with other male colleagues before eating.
Don't sit down and start work immediately after lunch, which will not only greatly increase the chance of fat invading you, but also increase the burden on the digestive system. The ideal thing is to wander around the company, even if time does not allow, take a walk in the company and stretch your hands.
Don't turn stress into appetite, try to calm yourself down and distract yourself in different ways: go wild on BBS, write an email to a friend, or read a little joke, but these actions must be done in secret.
7. When you meet something that needs to be discussed with your colleagues in the company, try to use the internal phone as little as possible and go to your colleagues in person, which will make you consume excess heat unconsciously.
8. Take advantage of commuting time to increase opportunities for exercise: go out early at work, get off at the station or subway station early, and then walk back to the company. Take more stairs on the road to reduce the use of elevators. You can use the same strategy after work.