After a tiring day, it is difficult for people to ignite the passion for exercise. According to a recent report on the US "MSN" website, senior personal trainer Renita Brannan recommended 8 sets of exercises so that you can strengthen your body and burn fat easily without leaving your desk.
Figure 1
1. Sitting and doing abdominal crunches (Figure 1). Sit up straight, lift your back away from the back of the chair, and straighten your spine upwards; then take 10 deep breaths, and draw your abdomen back as much as possible every time you exhale, as if you are doing an abdominal crunch. This movement stretches the spine and exercises the core muscles. ExpectedCalories burned: 15 calories.
Figure 2< /p>
2. Chair squat (Figure 2). Sit on the edge of the chair, place your arms in front of you or stretch above your head; then stand up straight, inhale slowly, sink your body, and gently sit back on the edge of the chair, repeat 10 times. You can also increase the difficulty: bend your knees and hang your buttocks over the chair for 30 seconds. At this time, you will feel the heat in your buttocks and thighs burning. Estimated calories burned: 20 calories.
Figure 3
3. Stretch your back (Figure 3). Stand behind a chair, grab the edge of the chair with both hands; raise your right arm upward; slowly lower your arm while raising your right leg back, hold for 30 seconds, alternating sides. This action can fully stretch the muscles of the back and buttocks. Estimated calories burned: 20 calories.
Figure 4
4. Cross your legs and touch them (as shown in Figure 4). Stand with your hands on the back of the chair; stand firm on your right leg and raise your left arm toward the ceiling; then lift your left leg to the left side of your body, and at the same time lower your left arm to grab your right leg. Repeat 20 times, alternating on both sides. Estimated calories burned: 30 calories.
Figure 5
5. Lift your legs while seated (Figure 5). Sit on the edge of the chair, grab the armrests with both hands; bring your knees together and slowly lift them up, repeat 15 times. You can increase the difficulty: On the last rep, hold the still position for 30 seconds. Estimated calories burned: 30 calories.
Figure 6
6. Draw circles with both arms (Figure 6). Raise your arms sideways, parallel to the ground; then rotate them 20 times in a clockwise and counterclockwise direction; then do the same rotation with your wrists. Estimated calories burned: 15 calories.
Figure 7
7. Twist in sitting position (Figure 7). Sit up straight, put your left hand on your right knee; gently turn your left shoulder to the right side of your body, stretch your back muscles, hold for 30 seconds, and take a deep breath at the same time, alternating on both sides. Estimated calories burned:10 calories.
Figure 8
8. Chest expansion exercise (Figure 8). Stand, clasp your hands behind your back, open your shoulder blades back forcefully, do chest expansion movements, and hold for 30 seconds. Estimated calories burned: 10 calories. ▲
(written by An Wei and painted by Jin Fenghua)