Fat-reducing exercise 10 minute office abdominal beauty. Sitting in the office for a long time, if you can't move your hands and feet often, you will gradually accumulate fat and get rough skin. Let's share the 10 minute office abdominal fat reduction exercise, hoping to help everyone.

Fat-reducing exercise 10 minute office abdominal beauty 1 1, sitting posture stretching.

Raise your arms as high as possible, put your hands together and keep your upper arms as close to your ears as possible. Feel your back and shoulders stretch up, abdomen in and chest out. Hold 10- 15 seconds each time, and repeat for 2-3 times.

I feel that this action will not be too difficult, but the effect will be good. It's hard to keep your back straight when sitting at a desk. Over time, people will become listless. Therefore, doing more back stretching exercises will also play a very good role in promoting the working state, so we must insist on practicing office relaxation and fitness: back gymnastics.

2, standing three-dimensional lateral flexion

The feet are slightly wider than the shoulders, the toes of the right foot are abduction, the left foot is slightly flexed, and the arms are raised horizontally. Bend your body to the right, hold your right ankle with your right hand, look at the direction pointed by your left finger, and pay attention to keeping your upper body and legs in the same plane, and don't bend your hips. Pause for about 5- 10 seconds, slowly recover, alternating sides.

Objective: To eliminate the fat on both sides of the waist.

However, this action needs more space than the last one. It is suggested to practice when there are few people to avoid everyone watching. After all, the office is still a place to work.

3. Stand and bend your knees and lift your legs.

Stand with one arm facing the wall, palm on the wall, and bend your right leg as much as possible. Lift your thighs back and tighten the muscles in your hips and back thighs. Pause for about 2 seconds, then straighten your right leg and slowly recover. Change your left leg for exercise.

Suggested exercise intensity: each group 12- 16 times, 2-3 groups.

Main exercise areas: gluteus maximus and biceps femoris.

4, arm flexion and extension

Sit in an office chair with your hands on the edge of the chair and your feet together on the ground. The arm strongly supports the body to move out of the office chair, bends the elbow, lowers the body, and naturally bends the legs. When the buttocks are close to the ground, the triceps brachii vigorously supports and recovers.

Suggested exercise intensity: 8- 12 times in each group, 2-3 groups.

Main exercise area: triceps brachii.

Auxiliary exercise parts: deltoid muscle, back muscle and chest muscle.

Fat on the arm is a sign of a fat girl. Girls who often sit in offices can use some things at hand to shape slender arms.

Tip: Use mineral water bottles.

The price of a pair of dumbbells is not very cheap, and it is also a question whether they can persist. At this point, hold the mineral water bottle filled with water with both hands and lift it up and down repeatedly. This can not only help muscle growth, but also make fat burn, which is better when used with sandbags.

Step 5 stand up

Lunge forward with your right leg, bend your knee at 90 degrees, raise your arms as straight as possible, close to your ears, spread your shoulders back, abdomen in, chest out, pause for about 10 second, and switch to the opposite leg.

Suggested exercise intensity: alternate legs are 1 group and do 1-2 group.

Main exercise parts: quadriceps femoris, gluteus maximus and deltoid.

Auxiliary exercise site: back muscles.

Fat-reducing exercise 10 minute office tummy reduction 2 1, weight loss in seat back

Sit up straight in the chair, put your hands together on your chest, then inhale, lean back, and rely on the strength of your back to drive your upper body to lean back as much as possible, and inhale at the same time. Note that when your hands are folded, your palms can be forced, which will have a good breast enhancement effect. In addition, don't raise your elbows, and keep your first two arms in a straight line, so that thin belly will have a better effect.

Tip: If the cervical spine is not good, don't lean back, just moderately. Tightening the muscles at the back of the neck to protect yourself will help alleviate the cervical spine problem and reduce the neck line.

2. Thin chin

Sit up straight in the office chair, keep breathing naturally, then tilt your head back, cross your hands together, and then massage your neck and chin from top to bottom with your knuckles to help slim your face and chin. This action can be done not only while sitting in a chair, but also when taking a bath or caring for the skin and making a mask. It can also be changed to directly massage the skin of the chin and neck with the joints of one hand, with similar effect.

3. Thin back

Stand up straight and inhale, then bend your arms backwards, buckle your hands behind your back, keep your hands still, and then lean your back and neck back as far as possible and exhale. If you can't buckle your hands behind your back, you can use tools such as yoga belts. This action can help office workers to alleviate common office diseases, such as scapulohumeral periarthritis and arthritis, and also has a good slimming effect.

4. Thin arms

Hold your chest out, then turn your arms behind your back, put your hands behind your back and put your fingertips down; Then the fingertips are up and the shoulders are kept expanding backwards. This action can not only thin your arms, but also improve your hunchback, so that you can fly all day and feel refreshed.

In addition to the actions mentioned above, office workers who sit in the office for a long time should eat more low-fat and high-fiber foods to help their bodies detoxify and reduce fat. Office workers can eat more vegetables such as onions, mushrooms, wax gourd, carrots, Chinese cabbage and bamboo shoots, and eat more apples, grapefruit and tomatoes. For fruit. They can also make a glass of lemonade every day to help lose weight. Drinking a cup of interesting green juice half an hour before meals can suppress appetite and help burn fat.