If you lose weight and work carefully, you can wear a size smaller than your colleagues
Always feeling tired at work? Exercise is the best antidote! It is not difficult to fight OL sitting life all day. Professional fitness coach Yang Chenghan suggests that whether it is simply climbing the steps, jumping left and right, or taking advantage of the air to practice squat jumping, lunge twisting, you can achieve micro-aerobic training and increase your basic metabolic rate. It is most suitable for busy office workers. 4 tricks to learn and make you one size thinner than your colleagues!
[Jump left and right]
Don't underestimate the simple left-right jumping movements. In addition to improving the sense of balance, it can also achieve light aerobic exercise training. The basic metabolic rate will be increased invisibly, naturally developing a lean body.
Step 1
Find an open space with a spacing of about 60 to 80 centimeters wide. When preparing, curl your right foot back and stand with your left foot on one foot.
Step 2
Jump to the right, land on one foot with your right foot and lift your left foot when landing, and then quickly jump to the left side back to Step 1. Steps 1 ~2 are performed 10 times into 1 group, and 4 groups are performed in a row.
[Awakening the brain and climbing the ladder]
Simple step climbing can be carried out using the stairwell! It is recommended to speed up slightly when climbing the steps, but it can also be refreshed when you warm up and want to sleep. In addition to increasing cardiopulmonary training, it can also exercise the muscles of the lower body.
Step 1
Step on the stairs with your left foot first, noting that the angle between your knees is about 90 degrees.
Step 2
Then his right foot followed up and stepped onto the stairs. At this time, the whole person was upright.
Step 3
Then your left foot goes backwards down the stairs, and your right foot goes down the stairs. Repeat Steps 1 ~3 approximately 15 times.
[Lunge Twist]
The common lunge movement can train the thigh muscles, and after the twisting movement, it can strengthen the coordination of the whole body.
Step 1
Stand with your hands naturally hanging on your sides, and open your feet to shoulder width as a preliminary action.
Step 2
First take a big step forward with your left foot, and then squat down until the angle between your knees is about 90 degrees in a lunge state.
Step 3
Twist the upper body to the left, while tightening the abdomen and maintaining balance.
Step 4
Go back to Step 1 to prepare the standing position, then change your right foot to step forward and squat down to form a lunge state, and twist your upper body to the right. Steps 1 - 4 are repeated 10 times to form 1 group, and repeated for 3 groups.
[Squat Jump]
If you want to get rid of the baggy hip shape that gets bigger and bigger as office workers sit, squat jumping can help you create a strong hip. You can add cardio training during the jump. Squats can practice hip curves, front and back thighs muscles.
Step 1
Open your feet to be the same width as your shoulders, your feet are slightly outward, and your hands are horizontally placed on both sides of your body as a preliminary action.
Step 2
Squatting with your hips facing the back of your body, and holding your hands forward horizontally in a straight line.
Step 3
Jump up again, swing your hands naturally behind you to maintain balance, and return to Step 1 on the ground. Steps 1 - 3 were performed 20 times to form 1 group, and repeated for 3 groups.