Many people want to exercise but don't have the time or energy to go to the gym. In order to allow female friends to exercise anytime, here are some fitness exercises that can be done throughout the day to detoxify and maintain health.
1. Desk Exercises
(1) Inhale and step your right foot sideways, keeping it shoulder-width apart. Extend both hands behind you and clasp your left wrist with your right hand against your waist. Tilt your head to the right as far as possible while pulling your left hand to the right as far as possible. Engage your core and look straight ahead.
(2) Exhale and slowly release your hands, returning to the starting position against your waist.
(3) Inhale and raise your left hand as high as possible while tilting your head to the right. Engage your core and look straight ahead.
(4) Exhale and gradually return to the starting position.
(5) Repeat in the opposite direction.
The advantage of this exercise is that it has a small range of motion, making it suitable for female friends to exercise in the office. After exercising, fatigue will dissipate and the body will regain vitality.
2. Fat-Burning Exercises
(1) Exhale and step your right foot to the right, keeping it shoulder-width apart. Extend both hands behind you and touch the ground. Bend forward with straight legs.
(2) Inhale and twist your waist to the left. Trace an arc with your right hand towards the upper left side, then bring it close to your lower back. At the same time, trace an arc with your left hand towards the lower right side and touch your right shoulder blade. Engage your core and look at the back of your right foot.
(3) Exhale and slowly return to the starting position.
(4) Repeat in the opposite direction.
Female friends who regularly practice this exercise can lose weight, burn fat, detoxify, and improve their appearance.
3. Energizing Exercises
(1) Inhale and step your right foot to the right, keeping it shoulder-width apart. Extend both hands in an arched shape to the front, then bring them back to the chest with palms facing down. Slowly tilt your head back and extend your elbows as far as possible while engaging your core and looking upwards.
(2) Exhale and slowly lower your hands to the front, returning your head to the center.
(3) Inhale and turn your palms up. Simultaneously, horizontally separate both arms to the left and right, bringing your elbows close to your chest and engaging your core. Look downwards.
(4) Exhale and raise both hands, internally rotating the arms with palms facing up. Return your head to the center.
(5) Inhale and tilt your head upwards as much as possible, engaging your core and looking upwards.
(6) Exhale and lower both hands in an inward arched shape, while bringing your right foot back to the starting position.
(7) Repeat in the opposite direction. In leisure time, female friends can perform this set of strengthening exercises to greatly enhance detoxification and restore vitality to the body.
4. Morning Exercise
(1) Inhale and extend your left hand to the side, palm facing forward. Bend your right elbow towards your chest, palm facing back. Quickly swing both hands upwards with palms facing each other, looking towards the front left.
(2) Exhale and arc both hands downwards to the right. Straighten your right arm with palm facing forward, and bend your left elbow towards your chest, palm facing back. At the same time, step your right foot to the right, shoulder-width apart, and turn your head to the right, looking towards the front right.
(3) Inhale and extend your right arm upwards to the right, palm facing up. Swing your left hand in a palm strike with palm facing right. Lift your left toe while bending your waist to the left, engaging your right knee and extending your left leg. Tilt your head from right to left and look at your left toe.
(4) Exhale and slowly return to the starting position.
(5) Repeat in the opposite direction. Exercising in the morning facing the sun will make you feel energized throughout your whole body.
