Special aerobics for men in the office

　　Among white-collar workers, some male Because people do not pay attention to exercise and eat too frequently, abdominal fat accumulates day by day, forming the eye-catching "beer belly". Some men also have enlarged buttocks and thick thighs that are detrimental to their image. Here is a prescription for men who have the above-mentioned bad body shape, and recommends a set of special aerobics that are popular abroad and practiced in the office. As long as you take the time to do it for 15 minutes a day and persist for about a month, the excess fat "staying" in your waist, abdomen and buttocks will gradually disappear, and a body full of masculine charm will definitely be reflected on your body.

　　flexion : Put something with a certain weight such as a phone book into the handbag, then hold the handle of the bag and repeatedly lift it from the waist up to the shoulder position in the form of bent arms, alternating with the left and right arms, and do it back and forth 30 times each. This exercise can effectively stimulate the biceps and make them strong and developed.

　　Arm curling exercise: able exercise Say goodbye to the thin and thin upper body of your upper body, and get strong arms and a plump chest.

　　Push-ups exercise A : Place your hands flat on two chairs about a fist apart from your shoulders, keep your body as straight as possible, and then do push-ups. This exercise works the triceps muscles of your upper arms.

　　Push-up exercise B: The preparatory posture before exercise is the same as A, except that in order to increase the intensity of the exercise, put your feet on the table. Straighten your legs. Do push-ups slowly to stimulate the muscles on the outside of your arms and gradually become stronger.

　　Squat exercise: Spread your legs about shoulder-width apart, with the tips of your legs slightly outward, your legs slightly bent, and your hands holding the back of your head. Then, slowly lower your hips until your thighs are flat with the ground. Then slowly recover, being careful not to straighten the knee joint.

　　Knee bend exercise: The buttocks are slightly touching the chair and the hands are firmly on the edge of the chair. Allow your knees to bend easily, bring your legs together, then slowly bring your knees closer to your chest, and then slowly return to the original position.

　　Sideways bending exercise: Hold a suitcase of appropriate weight and place the palm of your other hand against the back of your head. Then, the handbag naturally droops as if being pulled toward the ground, and the body bends sideways along with it. The recovery action is: slowly lift the handbag up and slowly straighten the body. Alternate left and right sides.

　　Lower body training : If you want to tighten your buttocks, strengthen your thighs, and create an ideal lower body, please do the following exercises:

　　back bend movement : Place your feet shoulder-width apart, hold the chair with one hand to keep your upper body fixed, then push your knees forward while your waist slowly drops. Lean back and maintain this position until you are tired. This exercise can strengthen the front muscles of the thighs and consume fat in the buttocks.