Special aerobics exercises in the office

Among the white-collar workers, some male employees usually do not pay attention to exercise and eat too much, so their abdominal fat accumulates day by day, forming a eye-catching "beer belly". Some men also have fat buttocks and thick thighs that damage their image. Here is a prescription for men with the above-mentioned bad body shape, recommending a set of special aerobic exercises that are popular abroad and practiced in the office. As long as you take time to do it for 15 minutes a day and persist for about a month, the excess fat of the waist, abdomen and buttocks will gradually disappear, and a body full of masculine charm will definitely be reflected in you.

Arm flexion exercise: Put a certain weight of things such as a phone book into your handbag, and then, Hold the bag's handle, repeatedly lift it from the waist to the shoulder position, and perform the left and right arms alternately, and do it back and forth 30 times. This exercise can effectively stimulate the biceps and make it strong and developed.

Arm flexion exercise can exercise your upper body, say goodbye to single book and thin upper body, and get strong arms and thick chest solidly.

Pushup exercise A: Place your hands flat on two chairs about one fist interval away from your shoulders, keep a straight line as much as possible, and then do push-ups. This exercise can exercise the triceps of your upper arm.

Pushup exercise B: The pre-exercise posture is the same as A, but it is for enlargement The intensity of exercise, put your feet on the table. Straighten your legs and do push-ups slowly, so that the muscle groups on the outside of your arms can be stimulated and gradually become tough.

Squatting exercise spreads your legs apart, about shoulder-width, slightly outward, slightly bent your legs, and hold your legs slightly on your back. Then, squat your hips slowly until your thighs are flat to the ground. Then slowly restore, be careful not to straighten your knees.

Bending knee movement: the hips slightly touch the chair, hold the edge of the chair with both hands. Bend your knees easily, and tie your legs together, then slowly get your knees closer to your chest, and then slowly restore.

Side-bent exercise with appropriate weight The handbag is measured, and the palm of the other hand is pressed against the back of the head. Then, the handbag is naturally drooping like being pulled to the ground, and the body bends sideways. The restoration action is: slowly lift the handbag up and the body is slowly stretched. Alternately on the left and right sides.

Lower body training: If you want to tighten your hips and strengthen your thighs, and shape an ideal lower body, please do the following exercises:

Bent bend exercise: spread your feet shoulder-width apart, hold the chair with one hand to keep the upper body fixed, then, thrust your knees forward and your waist slowly fall. Lean back and maintain this posture until you are tired. This morale can make the front muscles of the thighs strong and consume fat from the buttocks.