Tableside exercise for office workers to lose weight

　　Losing weight is not only female patent, modern city, many male Office workers, like female white-collar workers, work at their desks all day long. They lack time for exercise and have to deal with many social events. Unknowingly, a potbelly appears. For all the distressed men who want to get rid of their annoying belly and have a toned body, but don’t want to spend too much spare time, then try our simple exercise!

　　Exercise at work is mainly to strengthen muscles and refresh the mind. It must be combined with stretching exercises to reduce muscle soreness due to lactic acid accumulation after exercise.

　　Deskside exercise for office workers--

　　A. Bend your knees and lift up

　　Function: Trains the muscles of the front thigh and lower abdomen.

　　1. Sit on a chair, relax your neck, straighten your back, and lean your shoulders on the back of the chair. 2. Hold the edge of the chair with both hands for support. 3. Lift the Qi, lift the chest, shrink the abdomen, and straighten the back. 4. Inhale first, and when exhaling, bend your knees and lift your feet up (the degree of lifting your feet depends on your physical ability).

　　Reminder: Keep your back straight and your thighs at 90 degrees to your body.； Or lift with one leg bent at the knee, which saves effort.

　　B. Stretch exercise with bent knees and lift-front thigh extension

　　1. Stand behind a chair (or in front of a wall or table). 2. Lift one foot, grab the ankle with the same hand, and hold the back of the chair with the other hand. 3. Continue for 20 seconds and feel the muscles on the front of your thighs are tight. 4. The knee supporting the foot should be slightly relaxed and bent to avoid ligament injury.

　　Reminder: Keep your body straight and don’t lean forward.

　　C. Kneel down and stand up

　　Function: exercise Pectoralis major and back arm.

　　1. Kneel with your knees bent and lean forward slightly. 2. Keep your back straight and hold the edge of the chair with your hands forward. 3. Inhale and press your center of gravity downward. 4. Exhale, relax your elbow joints, and push your body up.

　　Reminder: The angle when going down varies from person to person.； The chair can be converted into a table or pushed against the wall.

　　D. Kneeling and push-up stretching exercise - chest expansion stretch

　　1. Grasp the back of the chair with both hands and keep your back straight. 2. Lasts 20 seconds.