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Nowadays, white-collar workers are sitting in front of computers for a long time at work. They sit in front of the TV for a long time after work, and are seriously deprived of sports. As a result, many pear-shaped figures were created. Today, Xiao Bian came to save you a white tie - a powerful weight loss exercise. Helps you to sit well with your white collar to shape your body.
The following set of prescriptions are done twice a week. Each action is done 8 to 15 times as a group, and 1 group is started each time. If you've been practicing for a long time, you've found that even if you don't sweat when you finish this prescription and your muscles don't feel tired or sour, you can increase the number of exercise groups by doing 2-3 groups each time and doing it 3 times a week.
In 6-8 weeks, you can feel the muscles become firm:
1 , squat exercise exercise part - the leg
1-1 . Stand with your feet at the same width as your shoulders. Place the center of gravity slightly on the back heel, straighten your back, narrow your abdomen, and straighten your arms and parallel them to the ground.
1-2 , will like to sit like a chair, will sit back hips as far as possible, the back still have to straighten. Repeat 8-15 times
2 , arms flat exercise site - shoulders
2-1 , feet standing shoulder width, hands holding dumbbells, hanging on the hips, elbows slightly bent, palms facing each other. Close lower abdomen, knees slightly bent.
2-2 . Raise the arms to the sides parallel to the ground and slowly lower them. Repeat 8-15 times.
3 , pushups exercise site - chest + shoulder + arm
3-1 . Both feet are in a high position and the upper body is leaning forward. The arms widen slightly wider than the shoulders and stay on the ground. Face down.
3-2 . Elbows are bent so that the whole body is pressed down and the upper arm is parallel to the ground. Repeat 8-15 times
4 , hips push up the exercise site - waist and abdomen + buttocks
4-1 . Place the pillow on the ground, with the head, shoulders, and upper back all resting on it. Feet knees bent, the entire foot on the ground.
4-2 . Using the power of waist, abdomen and buttocks, push the whole body upwards. Remember to clamp your hips. Repeat 8-15 times
5 , sit-ups exercise site - waist and abdomen
5-1 , lying on the ground, feet wide open and shoulder width, knees bent, feet flat on the ground. Raise your hands, bend your elbows and place them on the back of your head.
5-2 . Exhale and lift your head, neck, and shoulders off the floor, stop briefly, then inhale and slowly let lie back to the ground. Repeat 8-15 times
6 , back stretching exercise - lower back
6-1 . The sorghum is on the ground. The upper body is leaning forward. The arms are slightly wider than the shoulders. They are supported on the ground and face down. Pull your stomach inwards.
6-2 . Straighten your right hand and straighten your left foot, all parallel to the ground. After 5 seconds, the system returns to its original position. Left to right repeat 8-15 times
Exercise + diet to quickly reduce weight
Female white-collar workers should usually control the diet?
Control work catering
Three meals a day should not ignore breakfast and lunch. If you do not eat lunch, you are likely to return home with hungry food and eat a big meal at the dinner table. Eat snacks. Only carry low-fat, low-energy snacks or snacks such as fruits, vegetables, cookies, and popcorn.
Everyone should pay attention to the diet when they exercise to lose weight. Although we don't want everybody to control the diet, but we can't eat too much food, reasonable diet and effective weight loss methods can do more with less!
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