Office workers lose weight How to exercise and lose weight after work

1. Is there a comprehensive or partial distinction to weight loss through exercise?

There are comprehensive or partial options for exercising to lose weight. People often hear or see words such as "waist reduction","hip reduction", and "belly reduction" in some advertisements. So, can local exercise reduce local fat?

1. Local exercise consumes less energy, is easy to fatigue, and cannot last long;

2. Fat energy supply is controlled by nervous and endocrine regulation. However, this regulation is systemic, and it is not possible to reduce excess fat in any area by practicing any area. It is that where blood supply conditions are good, which is conducive to fat consumption, you can lose weight. For example, after exercising for a period of time, the waist circumference will not be much smaller, but the cheeks will lose weight. The reason is that the amount of exercise consumed here is greater than the calories consumed, which will lead to a reduction in body fat, rather than just the abdomen, other parts. unchanged.

Therefore, it is more reliable to lose weight comprehensively.

2. The longer you exercise, the more fat you burn?

Practice has proved that only if exercise lasts for more than about 40 minutes can fat in the human body be mobilized to supply energy with glycogen. As the exercise time extends, the amount of fat energy can reach 85% of the total consumption. It can be seen that no matter the intensity of exercise shorter than about 40 minutes, fat consumption is not obvious.

3. White-collar workers lose weight and do these exercises after work to lose weight

Office workers work from nine to five. They just want to relax after work. It is difficult to persist in completing several hours of slimming exercise. Therefore, these exercises recommended by Water Health should limit the time to about half an hour, so don't say there is no time.

1. Take a walk

Walking is the most comfortable and casual way to exercise. You can walk around in the living room or stroll around the community. This type of exercise after meals can not only lower blood sugar during exercise, but also help gastrointestinal digestion.

It should be noted that walking must last for more than half an hour to be effective!

2. Jogging

Jogging is also one of the good ways to consume blood sugar after meals and avoid fat accumulation. The exercise method of jogging and slimming is more intense than walking, but you can also exercise your heart by jogging while slimming.

Because this exercise method is relatively intense, it takes 30 minutes, but you cannot run immediately after eating, as it may easily cause gastrointestinal problems. It is recommended to take a walk for 30 minutes after a meal and then jog for half an hour.

3. Aerial bicycle

(1) Lie on your back on the mat, place your hands at your sides, palms down, and bend your legs to relax. Bend your knees and raise your legs, keep your upper body still, feeling like you are about to ride a bicycle.

(2) Keep your left leg bent and straighten your right leg upward.

(3) Push your right leg down and keep it in the air, while your left leg remains bent. Then bend your right leg and straighten your left leg upward. When the left leg is pushed down, the right leg is raised at the same time.

(4) Stretch the right leg upward and bend the left leg back.

In this order, pedal 10 times in the direction first, and then 10 times in the opposite direction. After completing the exercise, straighten your legs and lay them flat on the ground, turn your palms upward, close your eyes slightly, and relax.

Tips: Fixed the rhythm, don't be fast and slow, just have a moderate speed. Don't put it down immediately after pedaling, keep in the prepared position, put your legs together, and stretch them straight up into the air, do not bend your knees, and jump straight on your toes. Hold on for 3 minutes, then slowly let go.

4. Sit-ups

The correct way to do this is to roll up the upper body upward to form an arc, but always keep the waist close to the cushion, and at the same time try to move the head closer to the knees. This method will cause less damage to the lumbar spine.

For beginners, sit-ups can be exhausted and do as much as you can. An Hongbo suggested that beginners can do exercises in several groups, such as 2-3 groups, with one group doing 10-20 exercises, rest for about 1 minute before doing the second group, and so on.

5. Lying down and pressing your abdomen

(1) Lie down with your legs folded together, with your thighs and calves at 90 degrees, your arms bent back at 90 degrees, your upper arms and lower arms at 90 degrees, your lower arms and palms supporting the ground, and the parts above the waist are tilted up to compress the abdominal muscles.

(2) Maintain this position and exhale slowly, then lift up your bent right leg, with the sole of the foot straight to balance your calf with the ground, then exhale and hold for a few seconds.

(3) Maintain aerobic abdominal breathing and raise your left leg in the same way, keeping your legs together and your calves balanced with the ground.

(4) Swing your legs closer to the right, and the part you need to touch will turn to the right. The left hip will be away from the ground. The upper part will remain unchanged. Just turn your waist, and then turn left. The whole action will be repeated 10-15 times.

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