Office workers can easily turn into graceful small movements in their spare time

Step 1: During rest, lunge and twist your waist and walk more

1. When walking around the company, you may wish to take a longer step, bend your left leg forward and step forward. When you move forward, stretch your right leg, and twist your colleague's waist to the left to fully stretch the muscles of the whole body, crush the lumps, and make the muscles around the fat gradually disappear.

2. Next, change your right leg and take a big step forward. Bend your knees in the same way, stretch your left leg, and twist your waist to the right. Your arms can swing along, but keep your upper body upright and upright. Don't lean forward and back!

Step 2: Exercise waist and leg strength in the carriage

1. When taking the bus and subway, stand in the carriage with your legs slightly open, relax your knees, focus on one of your feet, straighten your upper body, and straighten your abdomen and chest out your chest.

2. When the vehicle brakes, inertia tilts to one side. At this time, the center of gravity moves to the other foot, and use the strength of your waist and legs to stand firm, and apply force downward on your whole body. Of course, it is safer to hold the handle with one hand and make full use of waist and leg strength to maintain balance throughout the body.

Step3: During work, sit with your feet off the ground and lift your hips

1. You can also do weight-loss exercise while sitting in an office chair. Sit lightly on the chair with your legs bent together. The inside of the left and right soles of your feet and knees are close to each other. The upper body is straight, the waist and abdomen are retracted, and it is at a 90-degree right angle to the thighs. Bend your elbows slightly, hold on both sides of the chair, slightly back than the upper body, open the chest cage, lift your feet, and the soles of your feet are vertical to the ground.

2. Hold the sides of the chair tightly with both hands and apply force. Lift your hips up and away from the chair. At the same time, your calves are slightly folded up and the soles of your feet are downward. The waist and abdominal muscles are tightened at once. After holding the position for a few seconds, sit down and lift it up again. Repeat 10 times.

Step4: During work, stand up and squat before sitting down

1. Stand with your legs straight, the distance between your feet is about a fist. The upper body is chest out and abdomen is abdomen, the waist is straight, the hip muscles are tightened, your hands are bent, and your arms are folded in front of your chest.

2. Bend the left and right knees forward, bulge back and sink, half squat in front of the chair, be careful not to touch the chair, at the same time tighten the thigh and calf muscles, and maintain a balanced posture for 3-5 seconds.

3. Keep the upper body not leaning forward and backward, keep the shoulder blades pressed down and not hunched back, further sink the buttocks, and further narrow the angle between the thighs and calves until you sit in a chair.

Customize personalized weight loss plan>>

Check food calories>>

Enter the 39 Weight Loss Community and lose weight with everyone>>

(Editor in charge: Song Xue)