How do office workers sit at the table and lose their belly? Office workers and white-collar women work all day, lack of time to exercise, unconsciously, their bellies come out. Want to get rid of the annoying little belly and have a healthy body? Try our easy exercise!
Work exercise is mainly to strengthen muscles and refresh the mind. It should be combined with stretching exercise, which can reduce the ache caused by the accumulation of lactic acid in muscles after exercise.
A. Knee bending and lifting
Function: train the front and lower abdominal muscles of thigh.
1. Sit on the chair, relax your neck, straighten your back, and lean your shoulders against the back of the chair. 2. Hold the chair with both hands. 3. Lift the air, straighten the chest, shrink the abdomen and straighten the back. 4. Inhale first. When exhaling, bend your knees and lift your feet up (the degree of lifting depends on your ability).
Reminder: pay attention to the back straight, thigh and body as far as possible 90 degrees; or with a single leg curving knee, more labor-saving.
B. Stretching with curving knee lift: front thigh extension
1. Stand behind the chair (or in front of the wall or table). 2. Lift one foot, hold the ankle with the same side hand, and hold the chair back with the other hand. 3. For 20 seconds, feel the front thigh muscles tight. 4. The knee supporting the foot should be slightly relaxed and bent to avoid ligament injury.
Caution: keep your body straight and do not lean forward.
C. Kneel and push up
Function: exercise pectoralis major and back arm.
1. Bend your knees and lean forward a little. 2. Straighten your back and hold the chair with both hands forward. 3. Inhale and press down the center of gravity. 4. Exhale, relax the elbow joint, and push the body up.
Reminder: the angle of going down varies from person to person; the chair can be changed into a table or pushed against the wall.
D. Kneeling push up stretching - chest extension
1. Hold the back of the chair with both hands back, and straighten the back. 2. For 20 seconds.