Fitness Tips

Chapter 21 How to keep fit and lose weight in the office
White-collar women who spend most of their time in the office every day, do they often feel backaches, and sitting still for a long time, the S-curve of the body has also begun to undergo subtle changes.In fact, sitting in the office, we can also carry out our own weight-loss plan.Here are some simple and time-saving exercises to lose weight.

Before doing weight-loss exercises in the office, it is also necessary to relax the whole body.Divide the whole body into several sections, and then relax in sections from top to bottom.The sequence is: head - neck - two upper limbs - chest and abdomen - back - two thighs - two calves.Then use the method of backward relaxation, and relax in sections from bottom to top.

After relaxing your body, slowly adjust your breathing, relax your abdominal muscles when you inhale, and contract your abdominal muscles when you exhale, and do this repeatedly for 3 minutes.It can increase gastrointestinal motility, promote the body's metabolism, and slim down the body.

Next, start to use corresponding small weight-loss exercises for each part of the body.

(1) Waist thinning exercise

①Take a step to the right from a standing position, with your feet roughly shoulder-width apart, and at the same time send your hips to the right, bend your knee on your left leg, slightly raise the toes of your left foot, and place your body's center of gravity on your right leg.Spread the five fingers of both hands and place them on the crotch.

②Put your legs together, lift your hands from bottom to top along your body, spread your five fingers apart, adjust your breathing at the same time, raise your head and chest, and look straight ahead with your eyes.

③Continue to take a step to the right, with your feet roughly shoulder-width apart, and at the same time send your hips to the right, bend the knee of your left leg, put the toes of your left foot up, and place your body's center of gravity on your right leg.Right arm extended, level with respect to face.

④ Move the center of gravity back to the left leg, bend the right leg at 90° in the horizontal direction, keep the upper body perpendicular to the ground, lower the right arm, stretch the left arm, and look towards the direction of the fingertips. Hold for 3 seconds and then return to the standing posture.

(2) Butt shaping exercise
①Get ready to stand up, inhale to raise your chest, lift your left leg, open the five fingers of your right hand and stretch upward from the side of your body, bend your left elbow and place it between your crotch.

② Put down the left leg and take a step forward to the right, place the center of gravity of the body on the left leg, and prop up the right toe.Shake your head, extend your left arm to the side, level with the ground, keep your eyes on the direction of your fingertips, and place the five fingers of your right hand on your hip.

③Move the center of gravity, step the right leg forward to the left, pad the left toe, stretch the arms back and forth, and spread the fingers of both hands.Keep your shoulders as level as possible with the ground, and keep your eyes straight ahead.

④ Spread your feet horizontally, slightly wider than your shoulders, make fists with both hands, twist your waist, and place your arms on the front and back sides of your body. At the same time, bend your right arm at the elbow and straighten your left arm.Hold for 2 seconds and return to standing position.

(3) Slim belly exercise

① Sit on a chair and lift your legs up slowly.

② Gently put both hands on the lower abdomen, and slowly exhale, while exhaling, the lower abdomen gradually tightens.Exhale slowly and quickly, the lower abdomen tightens more and more, and the shoulders remain relaxed.When the lower abdomen has received the tightest degree, the breath is also exhausted at the same time.

③After the shoulders and lower abdomen are relaxed, slowly start to inhale.Inhale as much as possible. At this time, the lower abdomen does not need to contract deliberately, but instead press the abdomen downward.

The above small weight-loss exercises are simple and time-saving, and are very suitable for doing in the office, so that you will not worry about not having enough time to carry out your own weight-loss plan.

(End of this chapter)