White-collar exercise to lose weight four actions to easily lose weight

Introduction: Nowadays, white-collar workers sit in office buildings all day long, so the flesh on their bodies grows unknowingly. If you want to lose weight, you always feel that you don't have time. In fact, you can lose weight everywhere in life. Today, Xiaobian teaches you how to exercise in parks and communities to lose weight.

Action 1-Squat with the help of a swing

Exercise area: buttocks, thighs and calves

Specific steps:

1. Stand about 1 step in front of a swing about 1 to 2 feet above the ground, with your back to the swing.

2. Place your right foot on the seat of the swing and your hands droop naturally.

3. Then bend your left knee and slowly squat down until your left thigh is parallel to the ground.

4. Slowly return to the starting point. Repeat 10 times, then switch to the other side.

Action 2-Pull up on the horizontal bar

Exercise area: Arms, waist and back

Specific steps:

1. Jump up and grab the horizontal bar with both hands, palms facing back, arms apart at shoulder width.

2. Stretch your arms straight, bend your knees slightly, cross your ankles, and tighten your abdomen.

3. Pull up until your chin is above the bar.

4. Stay for 3 seconds and lower your body.

5. Repeat 10 times.

Action 3-Bench Jump

Exercise area: waist, abdomen, buttocks and legs

Specific steps:

1. First you stand on a park bench with your knees slightly bent and your feet together. Raise your arms horizontally forward at shoulder height, with palms facing down.

2. Jump off the bench with your feet on either side of the chair.

3. Then jump onto the chair again, feet together.

4. Repeat jumping up and down as fast as possible. Repeat for 20 seconds.

Action 4-Swing push-ups

Exercise area: shoulders, arms, chest, waist and back

Specific steps:

1. Place your feet on the swing seat, straighten your toes, and spread your hands slightly shoulder wide apart, and do the basic push-ups. Stay straight

2. Then straighten your arms, pull your feet down on the swing while lifting your hips up, allowing your body to form an inverted V shape.

3. Slowly lower your hips to the starting movement, then quickly do push-ups down with your upper body.

4. Repeat 10 times. (Internship Editor: Yan Yugeng)