Office workers don’t take the time to do weight loss exercises

       Step 1. During the rest period, lunge, twist and walk more

　　1. When walking around in the company, you might as well take longer steps, bend your left leg forward and step forward. When moving forward, stretch your right leg and twist your waist to the left to fully stretch the muscles of the whole body, break up the hard lumps, and gradually disappear the fat around the muscles.

　　2. In the next step, switch to your right leg and take a big step forward. Also bend your knees, stretch your left leg, and twist your waist to the right at the same time. Your arms can swing with it, but keep your upper body straight and don't lean forward or backward!

　　Step 2. In the carriage exercise Waist and leg strength

　　1. When taking a bus or subway, stand in the car with your legs slightly spread, relax your knees, focus on one of your feet, straighten your upper body, draw in your abdomen and lift your chest.

　　2. When the vehicle brakes, the inertia tilts to one side. At this time, the center of gravity moves to the other foot, and the waist force and legs and feet are used to stand firm, and the whole body is exerted downward force. Of course, it is safer to hold the handle with one hand and make full use of waist and leg strength to maintain body balance.

　　Step 3. While working, sit with your feet off the ground and raise your buttocks

　　1. You can also do weight loss exercises while sitting on an office chair. Sit on the chair with your legs bent and your knees close together. The soles of your left and right feet and the inside of your knees are close to each other. Your upper body is straight, your waist and abdomen are tucked away, forming a 90-degree right angle with your thighs. Your arms are slightly bent at the elbows, supporting both sides of the chair, slightly behind your upper body. Open your chest, lift your feet, and the soles of your feet are perpendicular to the ground.

　　2. Hold both sides of the chair tightly with both hands and apply force. Lift your buttocks up and away from the chair. At the same time, draw your calves upward slightly, soles of your feet downward, and tighten your waist and abdominal muscles. After maintaining the posture for a few seconds, sit down and lift it up again. Repeat 10 times.

　　Step 4. While working, stand up, half-squat and then sit down

　　1. Stand with your legs straight, about a fist's distance between your feet. Keep your upper body straight, chest and abdomen straight, back straight, buttocks muscles tightened, hands bent at the elbows, and arms folded in front of the chest.

　　2. Bend the left and right knees forward, convex and sink the hips, half-squat in front of the chair, be careful not to touch the chair, tighten the thigh and calf muscles at the same time, and maintain a balanced posture for 3-5 seconds.

　　3. Keep your upper body from leaning forward or backward, keep your shoulder blades pressed down without arching your back, sink your hips further, and further narrow the angle between your thighs and calves until you are sitting on a chair.