? For your health, please learn the following six sitting exercises carefully. It doesn't need much time, equipment or friends. The methods and strategies are below. Please act!
Hurt? Stay in the office all day? You can't give up exercise. You don't even have to leave your desk! These opportunistic sitting exercises can provide you with aerobic exercise and strength training. Don't you believe it? Then try it! Your sore muscles are the best proof.
How to do it: Do a series of exercises continuously, with no rest in the middle. Do 1-3 groups according to your own schedule, or do them separately in one day (morning group, noon group and afternoon group) as an efficient exercise to burn calories quickly.
What you need: a folding chair (without pulleys, with a stable backrest)
1. Armrest bracket
Repeat 30 times
You can't just see that this small-scale activity has a great effect on burning the inner thighs, buttocks and triceps. In addition, it is very easy to implement even on a desk.
How to do it: start sitting on the edge of the chair, knees together, feet bent to the ground, hands on both sides of hips, elbows slightly bent. When your hand presses down, squeeze your knees and hips at the same time and straighten your elbows (you will sit higher but your hips can't leave the chair). Just relax。 A group of 30 times.
Step 2: Sit and set off firecrackers.
Repeat 30 times
Fireworks jumping is a very good aerobic exercise-but it will be difficult if you do it in the middle of the working day or when your lower body is injured. On the contrary, sitting is enough to raise your heart rate and burn fat without sweating.
How to do it: sit up straight with your legs together, with your toes on the ground, your elbows bent, your arms open and your palms forward. Spread your legs quickly, relax your feet, follow the ground with your arms straight above your head. Return to the starting state. Do it 30 times in a group (the faster the speed, the harder it is).
Lift your legs and rotate around your waist.
20 times on each side.
This inspiration comes from Pilates, which aims to train your quadriceps, inner thighs and abdominal muscles.
How to do it: sit straight on the edge of the chair, straighten your right leg forward, step on the ground, and cross your hands on your chest. Tighten your abdomen, turn your upper body to the right, lift your left leg parallel to the ground, and press your knees tightly. Return to the starting state. Try to adjust your breathing to better activate your abdomen-exhale when you rotate your legs and inhale when you return to the starting point. Repeat 20 times and do it 20 times on the other side.
Alternate skating
Repeat 30 times
This low-intensity version of double-sided skating burns fat by exercising the core, inner thighs, arms and arms.
How to do it: from the edge of the chair, the right knee bends outward, the left leg extends outward, and the toes touch the ground. Open and straighten your arms, lean forward slightly, touch the inside of your right foot with your left hand, lift your right arm backwards, and rotate your upper body. The two sides alternated rapidly. Repeat 30 times as soon as possible.
5. Turn and cross
Repeat 20 times
While strengthening the back and abdomen, the whole process will also focus on the lower body.
How to do it: sit up straight, put your knees together, bend (the inner thigh is pressed tightly), land on your toes and put your hands behind your head. Tighten your abdomen and spread your arms vigorously until your shoulder blades just touch the back of the chair. Twist the upper body, and the right elbow crosses the outside of the left knee. Return to the starting state. Repeat 20 times on each side.
Sit and run
Repeat 30 times
Running in a chair is not only a powerful aerobic exercise, but also exercises the abdomen, arms and legs (and "running" in the office with high heels will be the safest way! )。
How to do it: straighten your legs forward and point to the ground, sit up straight, and bend your arms at your sides. Tighten your abdomen and open your arms until your shoulder blades just touch the back of the chair and your legs are slightly raised. Bend your left leg to your chest, swing your right arm forward, swing your left arm backward, and quickly switch to the other side. Repeat 30 times on each side, as soon as possible.