In the company
Although the unit is a place to work hard, but also in the work gap, in the office area, with a chair to do some exercise to achieve weight-loss shaping purposes.
Helps you improve your pear shape
Half flexion: The method is to put your hands on the opposite side of the shoulder (that is, the right hand on the left shoulder, left hand on the right shoulder), elbow and shoulder parallel, on the front of the body, back straight, head lifted, double The feet and shoulders are slightly wider, and the two toes are at an angle of about 15 degrees. Then they squat. When the thighs are parallel to the ground, they stand still for 4 seconds, then rise again and squat. Every 10 groups, three times a day, have a role in reducing leg fat.
To help the chair squat: The feet are separated by shoulders and shoulders, then slowly squat down with both hands on the chair, stand up after half bending. Repeat this 10 times and continue 10 times after taking a break. This exercise not only enhances the thigh and back muscle strength but also improves the lower body curve.
In addition to the above actions, it is also recommended that you do this action: Sitting in a chair, lift the legs by the strength of the abdomen, and cross the legs up and up each time 15 times, do 3 groups a day. You can take a break in the middle, but it should not be too long. This will reduce excess fat in the abdomen.
TIPS: In the office, when you go upstairs and downstairs, you don't take the elevator to climb the stairs; when you tap the keyboard, you pick up the little dumbbells in the office, kick the shuttlecock in the activity area, and do radio exercises are good fitness methods. In addition, do not squat in the office, because it will oppress the nerves and blood vessels, resulting in reduced knee ligament elasticity.
When driving
The most important thing when driving a car is to concentrate. Therefore, the exercise is only suitable for waiting for traffic lights and traffic jams.
Take the opportunity to get rid of the "bearback"
Waist movement: body sit straight, shoulders sink, right hand on the steering wheel, left hand back on the backrest, use the waist to drive the body to the left, and then change direction to repeat this action, you can ease the fatigue of the waist muscles, It also burns the muscles in the waist and abdomen.
In addition, you can try this action: Slightly forward, so that the body as far as possible from the waist back, somewhat similar to the stretching movement. If the traffic lights are long or if the traffic jam is severe, you can extend your arms backwards and grab the chair back with both hands, and try to straighten your chest and raise your face upwards to a 45-degree angle to strengthen the strength of the lower back muscles. To reduce back fat.
Show shoulders and shoulders: The method is to relax your right hand to your chest, pull your right elbow with your left hand and pull it gently to the left for 5 to 10 seconds. Then repeat the above actions on the other side. In addition, you can also straighten your back, raise your arms behind your head, and then hold your arms around your elbows, look down to look down, take a deep breath 5 times, and return to your original position. The same effect.
Some small movements, such as throwing the neck back and forth, shaking the left and right side of the waist, and shrugging the shoulders can also have a fitness effect. Of course, the most conducive to weight loss, health is less driving, less car.
TIPS: When you drive while you drive, be sure to use a long signal or a serious traffic jam. Try not to use too much movement or even exercise with your hands and feet. Try to choose some suitable for shoulder, neck or waist. exercise.
at home
Shaping charming hips
Leg raise side: lying on the mat side, the upper leg straight, the lower leg bent, slowly lift the upper leg to the highest point, then slowly reduced to the initial position. It is best to pause for two seconds when you reach the highest point. Then both sides took turns to do it. For every 15th group, do three groups every day. In order to increase the strength, you can increase the weight in the ankle area, such as a bottle of mineral water.
Farewell to the Unicorn Arm
Raise your arms: Keep your feet wide and shoulders wide, stand up, and lift your buttocks to raise your hips. At the same time, lift your arms and straighten them up. After lifting, keep moving until you have counted 30 numbers. "This endurance movement is very simple, but it is effective for people with relatively heavy arms.
TIPS: In addition to insisting on the above-mentioned tricks, we should pay attention to eating less at dinner, and try not to sit down within half an hour after a meal. Even if you do exercise at home, you should warm up, because the elasticity of the human body's muscles and organs is at a relatively low level. In addition, exercising one or two local muscles for a long time tends to cause muscle imbalance and local muscle fatigue. Therefore, when exercising at home, you should also exercise as much muscle as possible.
Although the unit is a place to work hard, but also in the work gap, in the office area, with a chair to do some exercise to achieve weight-loss shaping purposes.
Helps you improve your pear shape
Half flexion: The method is to put your hands on the opposite side of the shoulder (that is, the right hand on the left shoulder, left hand on the right shoulder), elbow and shoulder parallel, on the front of the body, back straight, head lifted, double The feet and shoulders are slightly wider, and the two toes are at an angle of about 15 degrees. Then they squat. When the thighs are parallel to the ground, they stand still for 4 seconds, then rise again and squat. Every 10 groups, three times a day, have a role in reducing leg fat.
To help the chair squat: The feet are separated by shoulders and shoulders, then slowly squat down with both hands on the chair, stand up after half bending. Repeat this 10 times and continue 10 times after taking a break. This exercise not only enhances the thigh and back muscle strength but also improves the lower body curve.
In addition to the above actions, it is also recommended that you do this action: Sitting in a chair, lift the legs by the strength of the abdomen, and cross the legs up and up each time 15 times, do 3 groups a day. You can take a break in the middle, but it should not be too long. This will reduce excess fat in the abdomen.
TIPS: In the office, when you go upstairs and downstairs, you don't take the elevator to climb the stairs; when you tap the keyboard, you pick up the little dumbbells in the office, kick the shuttlecock in the activity area, and do radio exercises are good fitness methods. In addition, do not squat in the office, because it will oppress the nerves and blood vessels, resulting in reduced knee ligament elasticity.
When driving
The most important thing when driving a car is to concentrate. Therefore, the exercise is only suitable for waiting for traffic lights and traffic jams.
Take the opportunity to get rid of the "bearback"
Waist movement: body sit straight, shoulders sink, right hand on the steering wheel, left hand back on the backrest, use the waist to drive the body to the left, and then change direction to repeat this action, you can ease the fatigue of the waist muscles, It also burns the muscles in the waist and abdomen.
In addition, you can try this action: Slightly forward, so that the body as far as possible from the waist back, somewhat similar to the stretching movement. If the traffic lights are long or if the traffic jam is severe, you can extend your arms backwards and grab the chair back with both hands, and try to straighten your chest and raise your face upwards to a 45-degree angle to strengthen the strength of the lower back muscles. To reduce back fat.
Show shoulders and shoulders: The method is to relax your right hand to your chest, pull your right elbow with your left hand and pull it gently to the left for 5 to 10 seconds. Then repeat the above actions on the other side. In addition, you can also straighten your back, raise your arms behind your head, and then hold your arms around your elbows, look down to look down, take a deep breath 5 times, and return to your original position. The same effect.
Some small movements, such as throwing the neck back and forth, shaking the left and right side of the waist, and shrugging the shoulders can also have a fitness effect. Of course, the most conducive to weight loss, health is less driving, less car.
TIPS: When you drive while you drive, be sure to use a long signal or a serious traffic jam. Try not to use too much movement or even exercise with your hands and feet. Try to choose some suitable for shoulder, neck or waist. exercise.
at home
Shaping charming hips
Leg raise side: lying on the mat side, the upper leg straight, the lower leg bent, slowly lift the upper leg to the highest point, then slowly reduced to the initial position. It is best to pause for two seconds when you reach the highest point. Then both sides took turns to do it. For every 15th group, do three groups every day. In order to increase the strength, you can increase the weight in the ankle area, such as a bottle of mineral water.
Farewell to the Unicorn Arm
Raise your arms: Keep your feet wide and shoulders wide, stand up, and lift your buttocks to raise your hips. At the same time, lift your arms and straighten them up. After lifting, keep moving until you have counted 30 numbers. "This endurance movement is very simple, but it is effective for people with relatively heavy arms.
TIPS: In addition to insisting on the above-mentioned tricks, we should pay attention to eating less at dinner, and try not to sit down within half an hour after a meal. Even if you do exercise at home, you should warm up, because the elasticity of the human body's muscles and organs is at a relatively low level. In addition, exercising one or two local muscles for a long time tends to cause muscle imbalance and local muscle fatigue. Therefore, when exercising at home, you should also exercise as much muscle as possible.
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