In the white-collar class, some male staff members often eat too often because they do not pay attention to exercise. As a result, belly fat has accumulated from day to day and a striking "beer belly" has formed. Some men will also appear hips hypertrophy, thighs and other detrimental image of the body. Here is a prescription for men who have the above-mentioned bad body shape and recommend a set of special aerobics that are popular in the office and practiced in the office. As long as you spend 15 minutes a day and insist for about a month, the excess fat that “stays” in your waist, abdomen, and buttocks will gradually disappear. A body full of male charm will be reflected in you.

 

 

Flexing arm movement: put a certain weight item such as a phone book into the handbag, then, holding the handle of the bag by hand, repeatedly referring to the position of the shoulder from the waist, the left arm and the right arm Alternately, do 30 times each time. This exercise can effectively stimulate the biceps, making it strong and well-developed.

 

Flexing your arms to exercise your upper body, bid farewell to the single book, the thin upper body, and get solid arms and richness.

 

Push-up exercise A: Place your hands on two chairs separated by a fist from the shoulder. Keep the body as straight as possible, then push-ups. This exercise can exercise the triceps of the upper arm.

 

Push-up Exercise B: The pre-workout posture is the same as A. It is just to increase the intensity of exercise and put the feet on the table. Straighten your legs. Slowly push-ups are used so that the muscles on the outside of the arm can be stimulated and gradually become tenacious.

 

The jaw movements are separated by legs, approximately shoulder-width apart, slightly outward-facing legs, slightly curved legs, and clasping the back of the head with both hands. Then, slowly soak the hips until the thighs are level with the ground. Then slowly recover, taking care not to straighten the knee joint.

 

Crooked knee exercise: The hips touch the chair slightly and hold the edge of the chair with both hands. Let the knees bend easily and put your legs together. Then slowly bring your knees to your chest and slowly recover.

 

Sideways bending exercise holding a handbag with proper weight, the palm of the other hand is attached to the back of the head. Then, the handbag sags naturally as it is pulled to the ground, and the body bends sideways along with it. The recovery action is: slowly lift the handbag and straighten your body. The left and right sides alternate.

 

Lower body training: If you want to make your hips tight and your thighs strong to create an ideal lower body, please do the following exercises:

 

After the song: feet apart and shoulder width, one hand holding a chair, so that the upper body is fixed, and then, the knee forward, while the waist is slowly falling. Tilt backwards and stay in this position until you feel tired. This exercise can make the anterior muscles of the thighs robust and consume the fat in the hips.

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