Most importantly: there will be a lot of meat! Abdomen, waist and legs will produce more or less fat because of working for a long time. Then, for office workers, how to keep a symmetrical and healthy figure without delaying work?
According to the actual situation of most office workers, I will bring you a series of fat-reducing actions that can be done by myself at home, so as to ensure that you can feel the fun of fitness without leaving home!
The first action: stand on tiptoe after dinner.
Due to the high intensity of work, the normal intake of three meals a day is very important for office workers, so how to minimize the calorie intake after meals?
Action essentials: Tighten your abdomen, straighten your back, lean back against the wall, stand on tiptoe, hold your head high and stand for about 30 minutes.
The second action: push-ups against the wall
Equipment used: one side of the wall
Action essentials: face the wall, straighten your arms, stand up straight at about one arm's length, hold the wall with your arms, do push-ups, pay attention to straight waist and straight back, and exercise standard. If it's too simple, you can add high-five to increase the difficulty.
The third action: kneel down and lift your legs.
Equipment used: yoga mat
Action essentials: put your hands flat on the yoga mat on the ground, arms straight, knees slightly bent, thighs and calves at a 90-degree angle, upper body at a 90-degree angle with thighs, arms at a 90-degree angle with chest. Keep your back straight, slowly raise your left leg to the upper left, then slowly put it back in place, repeat, and then change your right leg to continue. The action is the same as above
The fourth action: squatting in the chair.
Equipment used: chairs with suitable height.
Action essentials: put your hands back, put your arms straight on the chair, straighten your legs forward and close together, toe down, tighten your abdomen, bend your arms, lower your hips and raise them back and forth.
The fifth action: squat down against the wall.
Equipment used: one side of the wall
Action essentials: keep your back straight, close to the wall, move your legs down slowly close to your upper body, move your thighs at a 90-degree angle with your knees, and hold your waist with your hands for 30 seconds.
The sixth action: lunge against the wall
Equipment used: one side of the wall
Action essentials: bend your right arm, slightly bend your legs to do lunge squat, bend your right elbow when you squat, straighten your right arm when you lift it, and continue with your left hand after you finish. This cycle, pay attention to the standard of action.
Exercise: You can choose 1-2 movements every day, each movement is 6- 10 groups, and each group has 30 times.
No matter how busy you are at work, you only need a wall, and you only need to take out 10-20 minutes every day to lose excess fat at home! Are you excited? Do not hesitate! Let's start practicing!