Weight loss methods in white-collar men's offices

White-collar workers are generally very busy at work, with too much socializing, and no extra time to exercise. As they get older, the "beer belly" grows longer; due to too much sitting time, they appear to have enlarged hips and thick thighs, which are all detrimental to the image of white-collar workers!

Therefore, regardless of men and women, white-collar men have chosen to lose weight. How should white-collar men lose weight? For the following weight loss exercises, as long as you take time to do it for 15 minutes a day and persist for about a month, the excess fat that "stays" in your waist, abdomen and buttocks will gradually disappear, and a posture full of male charm will definitely be reflected in you.

Men's bathroom slimming exercise

Here is a description of the aerobics suitable for white-collar men's toilets. Come and have a look!

Squatting exercise: Spread your legs apart, about the same width as your shoulders, your toes slightly outward, your legs slightly bend, and hug the back of your head with your hands. Then, squat slowly until your thighs are level with the ground, and then slowly recover, taking care not to straighten your knees.

Knee-bending exercise: Touch your hips slightly with the chair, hold the edge of the chair with both hands, bend your knees easily, bring your legs together, then slowly bring your knees closer to your chest, and then slowly recover.

Lateral bending exercise: Hold a handbag of appropriate weight in your hand, with the palm of your other hand pressed against the back of your head. Then, the handbag droops naturally as if it was pulled to the ground, and the body bends sideways along with it. The recovery action is: slowly lift up the handbag and slowly straighten your body. Alternate left and right sides.

Backstroke exercise: Separate your feet at shoulder width, hold the chair with one hand, keep the upper body fixed, then straighten your knees forward, while your waist slowly falls down, leaning backwards, and maintain this position until you are tired. This discipline strengthens the front muscles of the thighs and consumes fat on the buttocks.

Arm bending exercise: Put something with a certain weight such as a phone book into the handbag, then hold the handle of the bag with your hand, and repeatedly bend it in the form of arm bending, starting from the waist and lifting it to the shoulder position, alternating with the left and right arms, and do it back and forth 30 times each. This will effectively stimulate the biceps brachii and make it strong and developed.

Push-up Exercise A: Place your hands flat on two chairs about one fist away from your shoulders, try to keep your body in a straight line, and then do push-ups. This exercise exercises the triceps of the upper arm.

Push-up exercise B: The preparation posture before exercise is the same as A, except that in order to increase the intensity of the exercise, you need to rest your feet on the table. Stretch your legs and slowly do push-ups. This will stimulate the muscles on the outside of your arm and gradually become more resilient.

Office men's quick weight loss exercise

Exercise to firm the waist, back and abdomen

① Stand upright, straighten your hands upward, bend your upper body forward, do not touch the ground, and bend your knees slightly to relax. Return to the original upright position and repeat 10 times.

② Sit straight, on a chair without handles, hold the chair with both hands, lift your right leg, stretch straight forward, raise your legs 45 centimeters forward and back, and repeat this 10 times for each leg. Lean back on the back of the chair and raise your left and right legs forward at the same time for 10 times. Stretch your legs forward and move up and down alternately, 10 times each.

③ Stand with your legs apart, place your arms between your legs, relax and place them on the floor, lift your hips, and do it up and down 10 times.

Exercise that strengthens muscles

① Lie on your back, with your arms straightened outward at right angles to your chest. Bend your right knee up to the right, and try to slowly touch the right bed as much as possible to bring your body back into place. Do the same for your left leg, repeated 5 times.

② Lie on your back, straighten your legs forward, put your arms on your head, bend your knees upward, and hold your knees tightly with both hands when you approach your abdomen. Then straighten your legs and put them down and do it 10 times in a row.

Maintaining a correct and solid posture How to determine abdominal obesity

① Stand upright, straighten your arms forward, clench your hands, and then slowly lift your head up. Tilt your head back, then spin gently left and right. Turn forward again, slowly lower the arm, still clench the hand, put it back into place, and do the same 10 times.

② Stand upright, stretch your arms forward horizontally, slowly lift your right leg forward, then back, and place it in place. Change your left leg and do it 5 times for each leg.

③ Stand upright with your arms perpendicular to your side, slowly lift your right knee up to your chest, bend your torso and bring your head forward, hold your legs to your chest with both hands, and then return to your original position. Change your left knee and do it 5 times.

④ Stand upright, hold opposite arms with both hands, bend your body slowly forward, left, and right, and return to the original position for 5 times. (Internship Editor: He Lili)