Office weight loss campaign
1. Stretch back muscles
Once every 30 seconds, do it twice in a group.
(1) Put your palms together on your chest, with your fingers clasped, and slowly adjust your breathing. Bow your head, tighten your chin, close your eyes, stretch your wrists as far as possible, and stretch the muscles of your head, shoulders, back and waist.
② Keep the movement of ① and take a deep breath. Then, while turning the closed palms outward, exhale slowly and stretch forward as far as possible. Then slowly relax and repeat the action of ①.
Key point: it's easier to relax with your eyes closed!
2. Relax the chest and back muscles.
Chest out 15 second &; Raise your arm 10 second and do it twice.
① Don't sit too deep in the chair. Sit in the position of 1, chest out and abdomen in, hands behind your back, palms together and fingers clasped. Squeeze the shoulder and scapula as far as possible to the middle, hold your chest out and hold it for 15 seconds.
② Keep the posture of ①, lean forward slightly, and lift tight hands upward as far as possible for 10 second. Then, slowly return to the original posture.
Key point: try to close your abdomen and don't lean back.
Stretch leg muscles
15 seconds or so, do it twice.
① Don't sit too deep in the chair. Sit in the position of 1 in the third part of the chair and stand up straight. At the same time, the left foot is extended forward, the heel is attached to the ground, the sole of the foot is at a 90-degree angle with the calf, and the inner knee is pressed down to tighten the muscles of the calf and the back of the thigh.
(2) On the basis of (1) movement, stretch your hands in the toe direction to tighten the muscles of the calf, inner knee and thigh. Then, the right foot also performs the above actions in the same way.
Key point: Keep your back straight when you lean forward.
Exercise the knee joint
10 seconds or so, do it three times.
① Don't make the chair too deep, and sit in the position of 1 in the third part of the chair. Then, focus on the abdomen, stretch your right foot forward and lift it slightly.
(2) On the basis of (1) movement, raise your right foot to the floor level and keep your toes as vertical as possible. At the same time, focus on your knees and keep moving 10 seconds. The left foot also completes the above actions in the same way.
The key point: consciously focus on your knees.
Stretch arm muscles
15 seconds or so, do it twice.
① Sit in a chair with palms up and arms straight forward. Gently hold the four fingers of the left hand except the thumb with the right hand, and break off the hand hard. The left and right hands alternately do the above actions.
② Sit in a chair, straighten your elbows and press your palms on the chair. At this time, the wrist is stressed on the inside of the front wrist.
Important: Don't bend your elbows.
Tighten wrist muscles
10 seconds or so, do it three times.
(1) Sit in a chair and straighten your waist, chest and abdomen. Hands clenched into fists, wrists crossed up and down.
(2) Two fists are clenched, the lower wrist is bent hard on the chest, and the upper wrist is pinched hard. Keep pressing each other. The upper and lower hands alternately do the same action.
Key points: Hold each other's hands tightly and squeeze each other hard.
7. Tighten abdominal muscles
Cross your legs, press your knees with your elbows,
About 40 seconds, do it twice.
① Don't sit too deep in the chair, sit in the position of 1, cross your legs, face forward, tuck in your abdomen, and press your left elbow on your right knee for 30 seconds.
② On the basis of ① movement, put the elbow of the left hand on the outside of the knee of the right leg, and press the knee hard with the elbow 10 second. Switch legs and do the same on the other side.
Key point: it is the key to abdomen first and then cross your legs.
8. Sit down and practice your abdominal muscles.
10 second, do it three times.
Don't sit too deep in the chair. Sit at 1 and close your chin. Keep this state, focus on the abdomen, and tighten the abdomen.
② On the basis of ① movement, slightly bend your back and slowly lean back. Then, when the back is about to fall, keep this posture 10 seconds and slowly return to the original posture.
Point: Don't lean back.
9. Stretch thigh muscles while standing.
15 seconds or so, do it twice.
(1) Open your feet shoulder width, straighten your waist and abdomen, and hold the door (or wall, chair, etc.) with your right hand. ) stand firm. Then stand on one leg with your right foot, grab the toe of your left foot with your left hand and lift your leg.
② On the basis of ① movement, take a deep breath, lean forward and lift your legs up. Do the same with the other foot.
Important: Don't bend your back and waist, and keep your body straight.
10. Relax calf muscles.
15 seconds or so, do it twice.
(1) Open your feet shoulder-width apart, stand far away from the door arm, and stretch your hands forward. Step back with your right foot, keep your knees straight and your heels close to the ground. The left knee in front is slightly bent.
(2) On the basis of the action of (1), lean forward, press the door hard with both hands, stretch the right leg backward hard, and relax the left foot. Do not use force. Switch your left and right feet and do the same thing.
Key points: relax your front feet and concentrate your hands.
1 1. Relaxation methods in leisure time
Stretch the left and right muscles for 15 seconds.
Stretch the muscles before and after 15 seconds respectively.
① Stretch the neck from left to right: relax your shoulders, lean your head to the left with your right hand, and slowly lean your head to the right. Be careful not to lift your left shoulder. Do the same thing in the opposite direction.
② Stretch the neck back and forth: keep your head down, put your hands behind your head, and put your chin gently on your chest. Hold this position for a few seconds, then slowly lift your neck and lean back as far as possible. Be careful not to bend the upper body forward. Then put down your hand and slowly raise your chin. It should be noted that if you lean back too hard, it will put pressure on your spine.
Important: Don't lift your shoulders, just stretch your neck back and forth.
12. Release the shoulder tightening
Rock and fist movement for 30 seconds.
Rock cloth fist around the shoulder 15 seconds.
Do it twice
Don't sit too deep in the chair. Sit in the position of 1, straighten your waist, close your chin and straighten your arms forward. Make a fist with your palms up and do it separately? Rock, cloth? Action. Do what? Stone? Try to hold on tight when you do the action. Cloth? Try to open your palm when you move.
2 repeat? Rock, cloth? The action of raising your hands slowly, perpendicular to your shoulders, and then slowly lowering your hands from your sides.
Key point: palms up.
13. Tighten the inner thigh muscles.
Knee joint 15 second+cushion pressing 10 second, do it three times.
Don't sit too deep in the chair. Sit in the chair 1 position, sit up straight with your waist straight, with your left and right ankles close to the inside of your knees, and gently tilt for 60 seconds.
② Clamp a thick cushion tightly on the knee and press the cushion with the knee 10 second.
Important: the inside of the foot should be completely close together.
14. Exercise the main thigh muscles
Front, back, left and right 10 second, totaling 40 seconds.
Don't sit too deep in the chair. Sit in the position of 1, with the center of gravity on the left foot and the right foot on the left achilles tendon. Like playing football forward, kick your left foot hard with your right foot for ten seconds (useful for the muscles in front of your right thigh).
② Then put your right foot in front of your left foot and press it hard for ten seconds (useful for the back of your right thigh). Put your weight on your right foot and do the same.
Key point: press with your fingers to confirm whether the muscles in the front and back of your thighs are tight.
15. Twist to relieve fatigue
15 seconds or so, do it three times.
Don't sit too deep in the chair. Sit in the position of 1, straighten your waist, close your chin, spread your legs with your toes splayed out, and put your hands on your knees.
(2) Face forward, raise the left shoulder to the chin position, twist the upper body greatly, and stretch the muscles of shoulders, back, chest and waist. At the same time, press your hands gently on your knees to stretch the femoral joints. Do the same thing in the opposite direction.
Practical ways to lose weight in the office
1. Shake your head and set an alarm clock for yourself. Sit in a chair and exercise your neck every hour. Shake it back and forth, left and right. Keep your eyes on the ceiling and swing from side to side. Stretch your neck for 3-4 minutes.
2. Lie down, put your calves on the chair and bend your feet 90 degrees. Put your hands on your temples and sit up straight with your shoulders close to your knees. A group of three times, do ten groups. You can also add rotation to exercise the lateral abdominal muscles.
3, chest expansion After finishing a job in front of the computer, stand up and do chest expansion exercises, you will feel that your body has become very flexible, try to put your hands behind your back, you can refresh your mind and lose weight.
4. Stretch to find a higher position, on the table or bed. Put your hands on it, lean forward, straighten your toes, stretch your feet back as far as possible, and perform slowly and rhythmically to stretch your muscles.
5. Kneel your feet apart, the distance is equal to the width of your shoulders, then slowly squat down on the chair with your hands and get up and stand. Do this repeatedly 10 times, and continue to do it after a short rest 10 times. This exercise can help you strengthen your thigh and back muscles.
cucumber
Cucumber has obvious effects of clearing away heat and toxic materials, expelling toxin, caring skin, promoting fluid production and quenching thirst. Cucumber acid can promote human metabolism and excrete toxins. Propionic acid contained in cucumber can inhibit fat production, while cellulose can promote the elimination of spoilage substances in human intestine and reduce cholesterol, thus achieving the purpose of losing weight and strengthening the body.
What food is good for thin waist?
1, carrot
Carrots contain carotene, vitamin B 1, B2, C, D, E, K, folic acid, calcium and dietary fiber. So that the human body can absorb nutrition more comprehensively. The plant fiber it contains can improve human metabolism, achieve the purpose of natural weight loss, and inhibit human desire for sweets and greasy food.
2. wax gourd
Cold properties nourish the stomach and promote fluid production, clear stomach fire, reduce people's food intake, and promote the conversion of starch and sugar into heat energy instead of fat. So wax gourd is an ideal vegetable for obese people. Propanolic diacid contained in wax gourd can effectively inhibit the conversion of sugar into fat. In addition, wax gourd itself does not contain fat and has low calories, which is of great significance to prevent people from getting fat and can also help keep fit.
3. Chinese cabbage
Cabbage is also one of the vegetable ingredients often used in cooking. Vitamin U can repair gastric mucosa, improve liver function and prevent fat from accumulating around internal organs. Different cooking methods have different effects. Boiling water can promote detoxification, and eating raw before meals can prevent the loss of vitamin U and get a sense of fullness.
4. Bitter gourd
Traditional Chinese medicine believes that bitter gourd is sweet and flat in taste, detoxifying, nourishing and beautifying, which can dispel pathogenic heat, remove harmful substances in the body, relieve fatigue, clear the heart and improve eyesight, and is the first choice for getting angry. Bitter gourd is not only rich in dietary fiber, but also can delay the absorption of lipids. It also contains high vitamin C, which can accelerate lipid metabolism. Bitter gourd contains a kind of high-energy Li Pin with high biological activity, which is called? Fat killer? Special ingredients can reduce the intake of fat and polysaccharide by 40%.
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