Complete illustrations of office fitness movements

Nowadays, many people are in the office every day, their weight increases rapidly, and they want to lose weight all day long. As a result, they find excuses to convince themselves that they cannot exercise in the office, and then they are in endless cycles, and their weight is still rising, and they are getting fatter. Let’s take a look at the office fitness movements! Don’t use office cannot exercise as an excuse!

1. Aerobic exercise chapter Step exercise

Target muscles: calf muscles, quadriceps and gluteus maximus.

Specific method: Find the staircase in the building , use the bottom step as a pedal and move up and down on the pedal. When exercising, maintain an appropriate frequency and be careful not to slide. If necessary, use the handrail next to the stairs to stabilize the body.

2. Open and close jump

　　Target muscles: calf muscles, hip adductors, abductors, shoulder muscles and core muscles.

　Specific practice: The legs are slightly apart, the arms are naturally hanging from both sides of the body, jump up vertically, and spread the legs to the same width as the shoulders, and the arms are lowered from the bottom Raise up to the top of the head. Repeat this action.

3. Lumbar and leg training chapter Raise the legs

　　Target muscles: quadriceps and hip flexors.

　Specific practice: Sit on a chair, tighten the abdominal muscles, straighten one leg and raise it until it is parallel to the ground. Repeat three times, each time at the highest point for 5 seconds.

4. Single-leg squat

　　Target muscles: hip flexors, core muscles, quadriceps and hip flexors.

　Specific practice : Before the movement begins, please sit on a chair, lift one leg, stretch your arms forward, and stand slowly with one leg; after you stand up completely, sit down slowly with one leg.

　　5. Squatting on the wall

　　Target muscles: quadriceps, hip muscles.

　　Specific practice: stand straight against the wall, move your feet outward, and at the same time, move your shoulders downward. When the legs are at an angle of 90 degrees, keep this movement for about 60 seconds.

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