How to do weight loss exercises in the office to lose weight

Losing weight is something that everyone is looking forward to. How can one successfully lose weight? This requires more care and attention from everyone. As one grows older, especially around the age of 40, the body is more likely to gain weight and unknowingly become overweight. Obesity brings diseases, such as high blood pressure, diabetes, heart disease, etc., and health will naturally be threatened. Traditional Chinese Medicine believes that obesity is related to these factors: firstly, genetic factors. The second is a love for greasy, thick, and heavy flavored foods, with a diet that exceeds the body's needs. The third reason is that sitting frequently and exercising rarely reduces the energy consumption of the body, leading to overnutrition, gradual accumulation of fat, and ultimately obesity. The fourth is the dysfunction of the five organs and six viscera, such as spleen qi deficiency or liver and kidney yin deficiency, which leads to the accumulation of phlegm and dampness in the body, resulting in obesity. Besides obesity caused by genetic factors, the following three reasons are common obesity factors among middle-aged people. When a person reaches middle age, they either sit in the office and work all day long, or socialize outside and eat and drink excessively. In addition, by middle age, the functions of the five organs have already been disrupted, leading to obesity, which is even more common. Regardless of the cause of obesity, exercise is the healthiest and most effective way. Especially for people who sit in the office for a long time, exercise can better regulate qi and blood, and metabolize excess fat in the body, achieving the goal of weight loss.

Weight loss exercises in the physical examination office

1. Arm exercise method

After sitting on an office chair, the upper body should be upright, holding a mineral water bottle or a gravity object in the hand, and the hand should be in a natural downward position.

Just like we usually raise our hands, raise them up and try to keep your elbows as close to your head as possible, without bending your spine. Just use moderate strength.

When raising your hand to the vertex, slowly return to the previous preparation movement and repeat it about 20 times.

2. Abdominal exercises

After sitting in an office chair, bring your feet together with your instep facing up and your toes pointing forward, apply some force to press down slightly. Stretch your hands out and gently place your palms on the edge of the desk, with your face facing down. Then slowly inhale, while lifting both feet up so that the abdomen can feel a slight pressure. After holding for 10 seconds, return to the preparatory position. Repeat this process about 20 times, twice a day.

3. Thigh Movement

Cross your hands in front of your chest, open your feet and keep the same width as your shoulders, and stand straight with your toes facing straight ahead.

Keep the movements of both hands unchanged, place the center of gravity on the hips, squat down or half squat, hold for a few seconds, then stand up straight, repeat this for about 20 times.

4. Leg Exercise

Sit in two-thirds of the office chair, then straighten your spine, place your toes on a book, then tiptoe, press your heels down, and then try to raise them as much as possible. Apply force to your calves and abdomen. Repeat this process about 20 times to reduce excess fat.

Waking up in the morning, feeling groggy and lying in bed, not remembering? This is a big taboo for weight loss. As soon as the morning alarm goes off, start with a simple set of morning weight loss exercises. Not only can it drive away the annoying fat, but it can also activate the muscles and bones, making you feel refreshed all day long. Do you want to lose weight quickly? So getting up 10 minutes early every morning to do these 4 things will make your weight loss twice as effective and faster! Let's take a look together.

1. Getting up and drinking a cup of warm water can help detoxify and lose weight

A cup of 500ml warm water can be added with a little salt, or you can drink a spoonful of olive oil before drinking water. Many female celebrities talk about drinking a large glass of water in the morning to relieve swelling when they reveal their beauty remedies! The reason may lie in eating too much alkali or drinking too much water the night before, sleeping all night without excreting it. Drinking a large glass of water after waking up in the morning can help with rapid urination. Even during the weight loss period, one should consume at least 2000 cubic meters of water per day to maintain normal bodily functions and eliminate waste. In addition, the currently popular trace element mineral water contains minerals such as calcium and magnesium, which have no calorie problems and can effectively supplement nutrition for people who always eat out. It is also a good choice [SEP]. 2. Weight loss morning exercises have significant weight loss effects

Doing morning exercises every day can not only make people feel refreshed and start their day of work and study, but also maintain a healthy body shape and eliminate excess fat. But to see significant results, an important condition is' persistence '. Here are 6 exercises for morning weight loss exercises.

Action 1: Open your eyes and roll over

sisters who are not awake can also squint! Lie on your side, extend your arms from behind, spread out your palms, roll one side to the other, and bend your knees at the same time. Head and knees reversed. Try to spread your shoulders towards the bed as much as possible. Oh my god! Call out. Let's conduct a 180 degree sweep and high five; Simultaneously rotate the head along with the arm, and then slowly move in the opposite direction. Repeat 10 times, then switch to the other side.

Action 2: Lift your shoulders and lower your abdomen

Remove the pillow and lie on your back. Bend your knees and place your feet flat on the bed. Place your palm close to your hips and press down on the mattress. Tighten the abdomen and raise the two shoulder blades. Maintain a full breath and then let go. Repeat 10 to 15 times. (If the mattress is too soft, you can also get out of bed and do it on the floor.)

Action 3: Before getting up, kick your legs.

Face the ceiling, lazily spread your whole body on top of Simmons, extend your arms to both sides, palm down, and bend your knees. Then push your feet up again, is it comfortable? The toes also move apart.

Action 4: Get up and twist your body

Sit by the bed, clench your fists with bare hands, bend your elbows, then keep your back straight, raise your left knee, and twist your right elbow to your left knee. Raise your arm again while tapping the floor with the tip of your left foot. Repeat on the left side 10 times, then switch to the other side.

Action 5: Hold a book in your hand and make an arc.

After getting up, stand by the bed, hold the book and swing it in a large arc from top to bottom to slim your arms, reduce your thighs, and develop a small waist! Cooperate with the slimming gel applied before, it's twice the result with half the effort!

Exercise 6: Vertical Back Pulling Towel

Before washing, stretch the deltoid, triceps, and chest muscles to improve shoulder flexibility. Easily subtract Kirin Arm.

Grasp one end of a towel with your right hand, raise your arm, bend your elbow, and throw it behind your head. Bend the other arm and fasten the towel. Gently pull in the opposite direction. Take 5 deep breaths. Change hands and repeat.

3. Morning exercises for facial care

If you don't want to relax your facial skin and don't want to rely on plastic surgery and medication, you may want to do a set of morning exercises for your face every day. Wear a loose fitting piece of clothing that cannot cover the neck, gently apply skincare products to dry facial skin, sit in a chair, lean against the back of the chair, and start inhaling through the nose and exhaling through the mouth.

Method: Take a deep breath and then forcefully blow the exhaled breath towards the wings of the nose. Exhale should be done through the right corner of the mouth, with the left corner tightly closed; Then exhale through the left corner of the mouth, with the right corner tightly closed. Slowly and deeply inhale, delaying breathing for 3-4 seconds. After puffing up the cheeks, exert force to expel the inhaled air from the tightly closed lips.

4. Taking a morning shower, light and comfortable

Westerners like to take a morning shower, which is not without reason. In addition to clearing their minds, it cleanses the pores and skin, activates the metabolic cycle, and then pairs it with facial care products or body tightening products. The effect is particularly good. If you have time, even taking a simple bath is even better! When taking a bath, the body temperature rises and the metabolic rate increases accordingly, just like running over a step, which can also burn some calories. The optimal water temperature is 38-39 ℃, and soaking for 20-30 minutes each time is sufficient.

Conclusion [SEP]: Whether your body is obese or whether you need to lose weight, it all depends on yourself. If you want a slim and good figure, then exercise more and lose weight more. Doing morning exercises every day not only allows people to start their day's work and study with a clear mind, but also helps maintain a healthy body shape and eliminate excess fat. But to see significant results, an important condition is' persistence '.