15-minute office aerobics.

Today’s white-collar men usually do not exercise much and socialize too much. As they get older, their “beer belly” grows longer; some sit for too much time, resulting in enlarged buttocks and thick thighs, all of which damage the image of white-collar workers.

The 15-minute office weight loss exercise is a prescription for men who are not in good shape. If you insist on it for a long time, the excess fat “staying” in the waist, abdomen and buttocks will gradually decrease, not only the body will be better, but the person will also be better. healthy.

Bending arm movement: Put a certain weight such as a phone book into the handbag, then hold the handle of the bag with your hand, and repeatedly bend it in the form of a bent arm, starting from the waist to the shoulder position, and the left and right arms. Alternate, each back and forth 30 times. This will effectively stimulate the biceps, making them strong and developed.

Push-up exercise A: Put your hands flat on two chairs about a fist distance from your shoulders, keep your body in a straight line as much as possible, and then do push-ups. This exercise works the triceps in the upper arm.

Push-up exercise B: The preparation posture before exercise is the same as A, but to increase the intensity of the exercise, you should put your feet on the table. Straighten your legs and do push-ups slowly. This will stimulate the muscles on the outside of your arms and gradually become more flexible.

Squat exercise: legs apart, about shoulder width, toes slightly outward, legs slightly bent, hands hug the back of the head. Then, slowly squat down until your thighs are level with the ground, then slowly recover, taking care not to straighten your knees.

Knee Bend: Slightly touch the chair with the hips, hold the edge of the chair with both hands, bend the knees easily, bring the legs together, and then slowly bring the knees closer to the chest, and then slowly recover.

Sideways Bend Exercise: Hold a handbag with an appropriate weight and place the palm of your other hand on the back of your head. Then, the handbag sags naturally as if being pulled toward the ground, and the body bends sideways along with it. The recovery action is: slowly lift the handbag, and slowly straighten the body. Alternate left and right.

Backbend exercise: feet shoulder-width apart, hold a chair with one hand, keep your upper body fixed, then push your knees forward, while your waist slowly drops, lean back, and maintain this position until you are more tired. This exercise can make the front muscles of the thighs strong and consume fat in the buttocks.