Office OL local body building exercises recommended

There is a saying that you must maintain a good figure!

The following are recommendations for must-do local body building exercises for key parts of the upper and lower body. Everyone can choose the actions that suit your needs and combine them. The general practice is to have 20 *3 groups for each part. If you practice in left and right ways, you must not do only one side to prevent imbalance in your body shape. You can adjust the number of practice groups according to your actual situation.

① Arms and chest

Loop arms: Stand with legs spaced shoulder width apart, arms placed on sides of thighs, then lift forward and draw a circle back.

Tips: Keep a constant speed and don't use inertia to circle completely too fast. Stretch your arms back as much as possible to reach the limit and stretch them fully.

② Waist

Side swing: Stand with your legs separated slightly wider than shoulder, raise your arms on both sides of your ears, and then swing your upper body left and right to the limit position.

Tips: Relax your arms, focus on the sides of your waist, and fully use the strength of your waist to swing your upper body. Don't swing your hips too much and try to stay still. The upper body should swing in the plane when standing, fully stretching the psoas muscles on both sides.

③ Abdomen

Advanced version of sit-ups: Lie on your back and lift your legs up. The thighs are at about 90 degrees to the abdomen. Cross your arms around your chest and place your palms on your shoulders. Lift your upper back and lift your shoulder blades off the ground. Keep your lower back close to the ground. Then restore.

Tips: Keep a constant speed and don't fully utilize inertia too fast. Focus on your abdomen and tighten it. Lift up on 1, relax on 3. Exhale when lifting hard, inhale when relaxing and restoring

④ buttocks

Lie on your back and raise your buttocks: Lie on your back, bend your knees and retract your legs, and the large and small legs are at about 90 degrees. Put your hands on your sides. Lift your hips as hard as possible to keep your thighs parallel to the ground. Back off the ground. Then restore.

Tips: Use your buttocks as a force applying part. When the initial strength is insufficient, you can support your waist with your hands to assist in practice. Lift on 1, stay for 3-5 seconds, and relax on 1. Exhale when lifting hard, and inhale when relaxing and restoring.

③ Thigh

Split your legs: Lie on your back, straighten your legs, lift them tightly to 90 degrees, and separate them to the sides to the limit. Then return to the upright position and put it down to restore.

Tips: Keep a constant speed and don't fully utilize inertia too fast. Keep your back close to the ground and use pressure on your lower abdomen. When the legs are retracted apart, use force on the inside of your thighs and slowly retract them. Count 2 to lift, 2 to separate, 2 to retract, 4 to restore. The heel must not touch the ground during restoration. Keep your lower abdomen tense. Lift and exhale, breathe in separately and retract, and breathe in relaxed. Pay attention to the rhythm of your breathing.

④ Lower leg

Toetoe loop: Lie on your back, legs slightly apart. Lift your left leg, do a tie-around motion, clockwise 10 times and counterclockwise 10 times, put it down and change your leg.

Tips: This action can also be done in a standing position. Pay attention to when winding the loop, lift your knees straight and maintain a certain degree of tension in your calf muscles. Reach the maximum angle when you circle your toes.

Summary:

If you need local fat reduction, you cannot just do local body building exercises;

Local body building exercises are not too intensive;

Local body building exercises must be regular and persevere.