Step 1. Back muscle exercise
● Measure muscle strength.
The legs are naturally stretched to shoulder width and prone, elbows are bent and opened, hands are supported on the lower back, the parts above the waist are pulled up, the shoulder blades are tilted backwards, and the upper body is off the ground.
It's best to put a box 30 cm high under your head, or pile it up with magazines. If your head height is more than 30 cm, it proves that your back muscles are strong, otherwise you should exercise your back muscles well and improve your metabolic ability!
1. Stand with your legs open, with the stride twice the shoulder width, knees straight, arms bent at the sides of your head, elbows raised upward, hands on your head, upper body leaning forward, back muscles stretched forward as far as possible, and waist always straight. Pull up and down, repeat 8 times.
2. Sit at your desk with your legs together and knees bent, with your upper body straight, your abdominal muscles tightened, your back muscles stretched upward as far as possible, your arms bent backward and gathered on the left and right sides, your palms held up on the lower left side, and you tried to apply pressure for 7 seconds. Then step on the steps between the table feet with your feet, step down hard, and lift up hard with your hands.
Step two. Abdominal muscle exercise
● Measure muscle strength.
Put your legs together, lie with your feet straight, stretch your arms naturally on the ground on both sides, and lift your legs up. Write with your feet suspended 1-20. If you can write it correctly, it means that your waist and abdomen muscles are good, otherwise you will fail!
1. Lie down with your legs together and your knees bent. The angle between the thigh and the calf is kept at about 90 degrees. Lift the upper body from the waist and abdomen, raise your head away from the ground, stretch your arms forward, touch your knees with your hands, keep still for 2-3 seconds, and do it up and down for 8 times.
2. Sit in the office chair and try to sit back so that your back can completely lean on the backrest of the chair, but pay attention to stretching your back muscles as much as possible, bend your arms backwards and hold the bottom of the backrest, then straighten your legs forward, keep them straight and put them down for 8 times.
Step three. Leg muscle exercise
● Measure muscle strength.
Sprinkle 20 small hair clips on the ground, bend your left leg and squat, lift your right leg off the ground after bending, and lean forward slightly. Use this posture to straighten your arms and pick up the hairpin, then stand up straight with your left leg and upper body, and bend your knees again to pick up the hairpin. You can keep one foot on the ground for 20 times in a row, which shows that your leg muscles are strong. On the contrary, if you land halfway, you need to exercise your muscles and improve your muscle strength!
1. Stand by the wall, hold the wall with your right hand, hang your left arm down beside you, straighten your upper body, land your left foot, bend your knees forward, lift your right leg off the ground, and sink your hips, so that the included angle between your left thigh and calf slowly approaches 90 degrees. Stand up straight and squat again, repeating 8 times.
2. When climbing stairs, if the posture is corrected properly, you can also achieve the effect of slimming. Take a step up, land on the ground with the first half of the sole of your foot, shift your center of gravity to the sole of your foot, push it up hard, and then walk up the stairs with your other foot in the same way.