Office workers 10-minute home weight loss exercise
Office workers are stressed, lack exercise, and have an abnormal diet, so fat on their bodies can grow more easily. Xiaobian teaches you to relax and lose weight. Office workers only need to spend 10 minutes after returning home and do the 5 Body Balance movements described below to relax and sculpt their body shape.
Body Balance, which combines three exercises: Tai Chi, yoga, and Pilatis, stretches muscles to achieve sculpting body lines and postures. At the same time, it combines music and breathing, which can effectively help the mind relax and adjust endocrine effects. In addition, it does not require special venues or costumes, just pay attention to doing it 1 hour after eating, so it is very suitable for modern people with high stress to practice at home. Spend 10 minutes doing easy exercises every day to calm down, relax, and have a good curve.
Stretch the back of the legs
Step1
Sitting in a sitting position, straighten your right foot and raise your toes, bend your left knee, press the soles of your feet flat against the inside of your right thigh, extend your spine upward, and hold your hands on the ground to maintain balance.
Step2
Exhale, retract your stomach, bend your upper body forward, try to let your hands touch the soles of your feet, sit on your hips on the ground, and extend your spine to the top of your head. Stay for 15 to 20 seconds and then change sides, once on the left and right.
change 1
If you can't touch the soles of your feet, you can touch the calves.
Variation 2
You can bend your knees slightly, change your hands to touch the ground, and then move forward with the number of exercises to increase your softness.
Hold the cotton and breathe smoothly
Step1
Stand with your feet open, your toes open about 45 degrees outward, squat slightly, and hold your hands flat in front of your chest. Imagine holding a ball of soft cotton in your hands, taking a deep breath and preparing.
Step2
Push your hands flat to the right side, bend your right knee, straighten your left foot, pay attention to move your hips horizontally to the right side with the movement of your thighs, rather than twisting them randomly, and inhale deeply with the movement.
Step3
Exhale deeply, push your hands flat to the left side, bend your left knee, straighten your right foot, and move your hips horizontally to the left side with the movement of your thighs. Repeat the movements 2 to 3 about 20 times to adjust your disordered breathing and mood after getting off work.
Lift your legs and retract your abdomen
Step1
Spread your feet naturally, bend your knees and step on the ground and lie on your back, paying attention to the chin retracted, and your waist as close as possible to the ground.
Step2
Inhale deeply and tighten your lower abdomen, retract your feet towards your stomach. Depending on your softness, hold your hands between your calves and knees, keep your shoulders and hips off the ground, and keep your chin adducted.
Step3
Exhale, push your hands towards the top of your head, straighten your legs and knees 45 degrees upward, and put your waist to the ground. After exhaling, inhale deeply and return to Action 2, repeat Actions 2 to 3 about 10 to 15 times, rest for 30 seconds before doing it, and repeat 3 sets.
Practice back muscles without backache
Step1
Lay on the ground with your feet open naturally, look at the ground, clench your hands into fists above your hips, and lift your hands slightly above your chest.
Step2
Exhale deeply, first clamp your hips, tighten your abdomen, and clip your shoulder blades. Imagine pushing your fists with your hands in the direction of your heels, using the strength of your lower back to lift your upper body slightly, and still looking at the ground. Then take a deep breath and return to Action 1, repeat it 10 times, rest for 30 seconds, and then do it again for a total of 3 sets. (Editor in charge: Yang Miao Intern Editor: Yan Lili)