Table-side sports for office workers

Losing weight is not only the preserve of women. In modern cities, many male office workers work at their desks all day like female white-collar workers. They lack time for exercise and have to face a lot of social interactions. Unconsciously, a big belly will emerge. For all distressed men, if you want to get rid of your annoying little belly and have a healthy figure, but don't want to spend too much spare time, then try our simple exercise exercises!

Exercise at work is mainly to strengthen muscles and refresh your mind. It must be combined with stretching exercise to reduce muscle soreness due to lactic acid accumulation after exercise.

Office workers 'table-side sports

A. Bend your knees and lift up

Function: Train the muscles of the front thigh and lower abdomen.

1. Sit in the chair, relax your neck, straighten your back, and lean your shoulders against the back of the chair. 2. Hold the chair with both hands and hold it. 3. Lift your breath, chest your chest, shrink your abdomen, and straighten your back. 4. Inhale first, bend your knees and lift your feet up when exhaling (the degree to which your feet are lifted depends on your physical fitness).

Reminder: Pay attention to keep your back straight and your thighs at 90 degrees to your body as much as possible; or bend your knees with one foot to lift it up to save effort.

B. Stretch exercise with knee lifting: Stretch forward thigh

1. Stand behind a chair (or change it into a wall or in front of a table). 2. Lift with one foot, grab the ankle with the same hand, and hold the chair back with the other hand. 3. Continue for 20 seconds and feel the muscles in the front thigh tighten. 4. The knees supporting the feet should be relaxed and bent slightly to avoid ligament injuries.

Reminder: Keep your body straight and don't lean forward.

C. Kneeling push-ups

Function: Exercise pectoralis major muscle and rear arm.

1. Bend your knees and lean forward slightly. 2. Keep your back straight and hold the edge of the chair with your hands forward. 3. Inhale and press your center of gravity downward. 4. Exhale, relax your elbow joints, and push your body up.

Reminder: The angle when going down varies from person to person; the chair can be changed into a table or pushed against a wall.

D. Stretching exercise in kneeling and push-up-chest expansion and stretching

1. Grab the chair with your hands behind your back and straighten your back. 2. Lasts for 20 seconds. (Internship Editor: Yan Yugeng)