People in the workplace must watch simple exercise to lose weight. There are many simple exercise methods to lose weight. As a working person, I am usually busy and don't have much free time. We have compiled various simple exercise methods to lose weight. Let's see, people in the workplace must watch simple exercise to lose weight.
People in the workplace must watch simple exercise to lose weight. Method 1: Sit-ups.
Lie flat, cross your legs and put your hands behind your head, just like doing sit-ups.
Take the lower abdomen as the midpoint, lift the upper body, and at the same time retract your feet forward until your elbows touch your feet. This posture looks like crouching, and at this time, the mind should focus on the lower abdomen. )
Return to the original posture, repeat the above steps and do thirty.
Note: Don't underestimate this method. If you don't do ten, you will feel a little abdominal pain. If you make thirty, you will sweat.
Method 2: Ride a bike.
Lie flat with your legs bent and lifted 45 degrees.
Legs alternately extend and contract forward. This posture is like the movement of your feet when you ride a bike.
Take a step forward and keep your feet at about 30-60 degrees from the ground. Hold for 5 minutes.
Description: This method can exercise thighs, waist and lower abdomen, which means that all three places can lose more fat.
Method 3:
Sit up straight with your feet together and straighten your body forward. Cross your hands behind your head.
Lean back and lift your legs together. Body shape v.
Hold the action for 10 second, and repeat the above action for 10 times.
Method 4:
Lie flat on the ground
Lift your legs gradually and grab your knees with both hands.
Method 5: swimming to lose weight
Breaststroke or freestyle
Backstroke or butterfly stroke
Weight loss principle: people swim in the water, paddle with two arms, kick their legs at the same time, and all the muscles of the whole body participate in sports, which can make the muscles of the whole body get a good exercise. In addition, when swimming, the density (in other words, resistance) and heat transfer performance of water are greater than that of air (the heat transfer coefficient of water is 26 times that of air).
That is to say, at the same temperature, the speed of heat dissipation in water is more than 20 times faster than that in air, so the human body consumes more energy in water than on land. These energy supplies are supplemented by consuming sugar and fat in the body. Regular swimming exercise can gradually remove excess fat from the body without getting fat.
Method 6: climb stairs to lose weight
Weight loss principle: In the fast-paced and demanding stressful life, many people complain that they have no time to exercise. Even if the body urgently needs exercise, there is always no time to exercise. This requires running-in and making time for exercise.
Climbing stairs is a suitable exercise, but it is also a strong exercise. According to sports doctors' calculations, a person's calorie consumption when climbing 1 m is equivalent to walking 28 meters, which is five times that of sitting 10, walking 5 times, running 1.8 times and swimming 2 times.
Scientific inventory: Stairs climbing is a very common exercise, and it also has a very obvious effect on losing weight: going up stairs consumes four times more calories than walking and 80% more than running in the morning.
People in the workplace must watch simple exercise 2 stovepipe movement 1: reshape the calf line.
1, lie flat on the ground, put your hands on the ground and lift your feet straight.
2. Straighten the toe of the left foot and relax the right foot, keep the action for 10 second, and repeat the action for 10 times.
3. Straighten the toes of your right foot, relax your left foot, and keep moving 10 times.
Note: Try to keep your body straight and stable, and don't swing your feet from side to side.
Stovepipe action 2: Stretch calf muscles.
1. Stand with your feet crossed.
2. Lean forward, touch the ground with both hands as far as possible, and keep moving 10 second.
3. Cross your feet and repeat the action on each side 10 times.
Note: Keep your body still and try to keep balance when going down.
Skinny leg action 3: Tighten the calf line
1, stand up straight, keep your left foot straight, keep your right ankle next to your left foot, and keep moving for 15 seconds.
2. Switch the position of the left and right feet, and repeat the action on each side 10 times.
Note: Beginners can open their hands to keep balance, and advanced users can relax their hands and put them next to their thighs.
Stovepipe action 4: Tighten the thick calf
1, sit up straight, put the book between your feet and clamp it hard.
2. Lift your feet slowly so that your calves and thighs are in a straight line, keep the action for 15 seconds, and repeat the action for 10 times.
Note: Keep the upper body as straight as possible, and the calf muscles should feel tight when lifting legs.
Skinny leg movement 5: relax calf muscles
1, face the wall, put your hands on the wall and spread your feet back and forth. The heel of the hind foot is close to the ground, and the heel is pulled back to slowly relax the muscles of the right calf.
2. Change feet and repeat the action 10 times.
Note: the hind foot should have the feeling of pulling the calf, otherwise the calf muscles cannot be relaxed.