Post Date December, 02 2023
Nowadays, white-collar men tend to exercise less and socialize too much. As they get older, their "beer belly" gradually grows; There are also those who sit for too long, resulting in enlarged buttocks and thick thighs, which can damage the image of white-collar workers.
A 15 minute office weight loss exercise is a prescription for men with poor physique. If you persist for a long time, the excess fat that lingers around the waist, abdomen, and buttocks will gradually decrease. Not only will your physique improve, but you will also be healthier.
Push Up Exercise A: Place your hands flat on two chairs approximately one fist apart from your shoulders, keeping your body as straight as possible, and then perform push ups. This exercise can exercise the triceps brachii muscle in the upper arm.
Push Up Exercise B: The preparation posture before the exercise is the same as A, but to increase the intensity of the exercise, you need to stand your feet on a table. Straighten your legs and slowly perform push ups, which can stimulate the muscle groups on the outer side of the arms and gradually become resilient.
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Squatting exercise: Spread your legs apart, about shoulder width apart, with toes slightly outward, legs slightly bent, and hold your hands around the back of your head. Then, slowly squat down until the thighs are level with the ground, and then slowly recover, taking care not to straighten the knee joint.
Knee bending exercise: Slightly touch the chair with the buttocks, grip the edge of the chair with both hands, make the knees easily bend, bring the legs together, then slowly bring the knees closer to the chest, and then slowly recover.
Side bending movement: Hold a handbag with appropriate weight, with the palm of the other hand pressed against the back of the head. Then, the handbag naturally drooped as if pulled towards the ground, and the body curved along with it. The recovery action is to slowly lift the handbag and straighten the body. Alternating on the left and right sides.
Back bending movement: Spread your feet shoulder width apart, hold the chair with one hand to keep your upper body fixed, then straighten your knees forward while your waist slowly falls and tilts back, maintaining this position until you feel more tired. This exercise can strengthen the front muscles of the thighs and consume fat from the buttocks.
