As an office worker, the acceleration of your work lifestyle will make you have no time to take care of your body that has already started to lose shape, and you can hide it with the advantage of clothes to conceal it. However, if you belong to the health problems even if you use in expensive cosmetics and clothes are difficult to conceal. Then, you might as well try the way that I recommend for you today in your daily life.
Fitness ways for commuters
1,Run in place
Pick an open space of about one square meter indoors or in the aisle, and insist on running in place for 15 minutes every day.
2, on the stairs
Up and down the stairs three to four times a week, each time for 15 minutes, not only can consume calories, but also can strengthen the calves, thighs and femoral muscles. Stairs can not only burn calories, but also strengthen the calves, thighs and femoral muscles
3,Walking
About 45 minutes after a meal, walk at a speed of 4.8 km per hour, calories are consumed quickly, and the effect is even better if you walk again 2-3 hours after a meal.
4,Yoga
3 to 4 times a week, not only can strengthen the muscles, increase the toughness and flexibility, but also can maintain a slim body.
5,Dancing
Light singing and dancing, 3 to 4 times a week, is also one of the ways to lose weight.
6,Jump rope
As long as there is enough space, jump rope can be carried out at any time and anywhere, can be integrated into the game of weight loss.
7,Morning exercise
After waking up in the morning, do about 20 minutes of hand exercises, not only to meet the day’s challenges, but also to maintain a youthful physique.
8,Drink water
Among the many weight loss methods, drinking water properly is the easiest and unburdensome. Drink at least 2 liters of boiled water and mineral water every day after waking up, when, in the morning, before lunch, after lunch, before dinner, after dinner, slimming effect is obvious.
Fitness program.
1, is to make a habit of getting up 40 to 60 minutes earlier in the morning.
2, is the morning after getting up, go out to run first, the body will run to slightly hot on the line, as a matter of preparation before the daily morning exercise activities must be.
3, is to do radio gymnastics, or learn to practice some basic movements of martial arts, note: when first learning to practice martial arts, first do not require the god-like, but must pursue the shape like. In order to ensure that their hands and feet in line with the practice of martial arts people do not leave the square inch.
Fitness plan to do radio gymnastics, or learn to practice some basic movements of martial arts, can strengthen the body
4, is to exercise every morning, after a little deep breathing, with a breath to do their best to the sky long whistle (can exercise and improve their lung capacity and bottom gas), do more push-ups, if there are conditions more hanging bar, double bar (can reach high school physical exercise standards above the best.
5, is to prepare a cup every day before going to bed, the first thing after getting up in the morning is to cold green tea with some hot boiling water, after drinking it (one is to dilute the body due to sleep after the blood sticky problem; two is conducive to exercise the body does not appear when the blood supply, oxygen supply is not good; three is to have the role of cleaning up the body waste, improve the body’s digestive function, is conducive to more meat, especially more tendon meat; four is to get up early in the morning Drinking green tea on an empty stomach has the medical effect of eliminating fatty meat (fatty meat)), get up early in the morning and drink tea on an empty stomach after adaptation, you must drink more than 400ml each time every day.
6, is that every morning must eat a full meal, must also eat well at noon, eat full. Chicken, duck, fish, meat can be eaten at will. But dinner: first, it is best not to eat pasta (bread, buns, noodles, etc.); second, it is best to eat less chicken, duck, fish, meat; third, just eat well, do not eat too much (because the dinner of the above three is likely to cause too much intake and cause all the long fat (fat), not long tendon meat (lean meat) the main reason.
7, is two hours after dinner, you can go out and walk, do push-ups, hanging bar, double bar or run at home, do sit-ups and sit-ups and jump in place, jump in place to touch high, help jump to touch high exercise, exercise to body heat can be, wait until the body adapted to increase the amount of activity.
8, is to the Xinhua bookstore, the Internet to buy or download some exercise, martial arts body protection and protection books and exercise the body’s technical essentials, precautions, martial arts simple routines to learn to learn well, and then the specific exercise and implementation of the good.
Fitness.
1,Morning exercise
If you are used to get up early, you can exercise in the morning. But it is important to note that the movement of a full stomach is not good for the gastrointestinal, should not eat full immediately exercise; In addition, just got up in the morning when the blood sugar is low, the need to replenish some energy before exercise. Therefore, after waking up early, drink a glass of water or a piece of bread, and then go to exercise is better. After 1 to 1.5 hours of exercise, then eat breakfast. If time is tight, you can eat a small breakfast half an hour after the end of the exercise. At the same time, the time of the morning meal can be added a little earlier and in greater quantity.
In addition, it should be noted that the morning temperature is now relatively low, should not be very early in the morning outdoor exercise; morning by blood sugar, temperature and other influences, pay attention to warm-up, to prevent sports injuries, but also pay attention to maintain a certain intensity, to reach a medium intensity exercise (slightly wheezy, but still relatively smooth talking) for more than 30 minutes, in order to achieve a better weight loss effect. In the morning, affected by blood sugar, temperature, etc., pay attention to the warm-up so the morning to exercise under.
2, noon exercise
Noon is less recommended time period for exercise. Because this time exercise is easy to affect the normal Chinese food, which is vital for weight loss.
If other periods are not good to arrange exercise, you can arrange the diet and exercise at noon: two additional meals in the morning and afternoon to increase the amount, on the contrary, lunch to reduce the amount of a light diet. Lunch and exercise time still try to comply with the principle of “at least 2 hours after the main meal and then exercise, after an hour of exercise and then replenish more energy. Noon exercise is likely to affect the normal Chinese food, which is essential for weight loss.
3,Evening exercise
Evening is the most flexible time. If you can eat in the evening around 6:00 pm, about 8:30 pm exercise is the best choice. Too late is easy to interfere with sleep.
If you need to exercise at 7 to 8 p.m., you can transfer some dinner portions to the afternoon meal (or eat dinner 2 hours before exercise), and also supplement some fruits, vegetables, soy products, porridge, etc. 1 hour after the end of exercise to avoid hunger at night. Try not to eat a big meal in the evening after exercise, which not only overloads the stomach and intestines, but also affects weight loss.
In short, combined with their own time allocation to arrange the time of diet and exercise, remember this principle can be: before and after exercise are not suitable to eat and drink, and 2 hours after the main meal exercise better; after exercise can be supplemented with some energy, but a lot of supplementation needs 1 hour later (also should not eat a lot), such an arrangement is more conducive to weight loss.
Summary: Through the above discussion I believe that sitting in the office you should understand it, in the side of the work at the same time can also fitness and body you will not let go of this opportunity, so what are you waiting for, hurry up to put the office fitness into daily life.
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