4 Magic Office of the training and better body

Sedentary office you Zaimo time to review the student to play the parallel bars, chin-up fun to do, and over time even the muscles relax. Here we teach you a simple and effective method, it can exercise in various parts of the muscle groups, men, women are applicable, rest breaks in the office, at home, may practice, you will be able to see the long-term adherence results.

 1. Waist, abdominal muscles

Arms and shoulder width, arm chair on the flat to keep head to the knee into a straight line. Legs relaxed, slow breathing. Maintained for more than 1 minute.

Note: To compare the application of upper body strength and the smaller females more appropriate. You can also exercise the same time, upper extremity, buttocks muscles.

More thin waist movement: while expiratory side-Shen Yao, the body becomes flexible.

 

　2. Arm, hip muscles

Body turn their backs on chairs, holding hands, palms facing the edge of a chair, arm and upper arm 90 degrees, upper arm and body 90 degrees, legs straight, feet relaxed, hip does not touch the ground. And then forced his arms propped up, pay attention to the arm not fully extended, the body into a straight line. Repeat 15 times.

Note: when the breath propped up, down when you inhale.

Thin arm big move: the whole arm movement more effective method.

 

　　3. Flanks, upper limb muscles

The body side of the chair, one hand support, hand orientation and line of sight in the same direction. The body into a straight line, with the ground about a 45 degree angle. Maintain 1 minute. Then change to the other side.

Note: also increase the difficulty of the other arm will be raised, so that two arms in a straight line. If the power of small, can reduce the difficulty to replace the desk chair.

 

　4. Abdominal muscle exercises

Sitting in a chair in the front, hands on both sides of his chair, let the body as far as possible into a straight line, feet off the ground. Then leg Shoulong, try to move closer to the upper body and legs to tighten the abdomen. Repeat 15 times.

Highlights:

When do the movements of breath, ready to return to action when you inhale. Breathing should be steady.

To do the movements to maintain stable and not excessive.

To do what according to their physical condition should not be excessive.

Many will complain that the Office of OL did not have time to lose weight exercise, in fact, lose weight do not necessarily need a lot of time, if you know how to insist that know how to use each side of the small objects, weight-loss is not difficult!