Face the new day with vitality, it's the first thing Office Lady thinks about when she wakes up in the morning. Stylish trousers paired with a sleeveless tight top are the perfect outfit for an Office Lady, both stylish and chic. However, chubby arms often become a regret that disrupts the overall perfection. So, before the scorching heat arrives, here are five great exercise tips for you.
NO.1 Towel Exercise
Equipment: a small towel Exercise location: at home or in the office Before starting this exercise, it's best to prepare a small towel as an auxiliary tool. Start practicing at home. When you become proficient in the movements, you can do it without the towel and directly clasp your hands together. You can also practice during breaks at work in the office.
Basic movements
1. First, hold the towel with your right hand and stretch it upwards, with your arm as close to your head as possible, allowing the towel to hang behind your head. Then bend your arm downward from the elbow, and the towel will hang at the back of your waist.
2. Bend your left arm upward from behind and grasp the other end of the towel, also from the elbow. Slowly move both hands toward each other until the right hand holds the left hand.
3. At this point, both hands are behind your body, and the right elbow should be placed just behind your head. Remember not to lower your head, but to exert pressure against your right elbow. You will feel your right hand being stretched and sore.
4. Hold for 20 seconds, then switch, placing the left hand on top and the right hand on the bottom, and hold for another 20 seconds.
5. Do this exercise once in the morning and once in the evening, doing two sets with each hand each time, totaling about 5 minutes a day.
Review: This exercise is effective and has quick results, but if you don't practice it regularly, your arms may revert to their original state. However, if you do this exercise while losing weight, they won't go back to their original shape.
NO.2 Mineral Water Exercise
Equipment: a bottle of mineral water Exercise location: the office
Basic movements
1. Hold a small bottle of mineral water with one hand, extend it forward, then raise it up, touching your ear and swinging your arm backward 4-5 times.
2. Slowly lower it forward and repeat this movement 15 times. 3. Do about 45 repetitions a day, you can do them at different times.
Review: The equipment is simple and the movements are not complicated, making it suitable for practicing in the office.
NO.3 Arm Stretch Exercise
Equipment: none Exercise location: the office
Basic movements
1. Raise your right arm high and bend it towards the left scapula.
2. With your left hand pressing on the joint of your right arm, touch your left scapula, then raise your arm upwards.
3. Switch sides and do this movement 20 times each day.
Review: No equipment is needed, and the movements are not complicated, making it suitable for practicing in the office.
NO.4 Arm Circle Exercise
Equipment: none Exercise location: the office
Basic movements
1. Extend both hands forward, with your feet shoulder-width apart.
2. Make circles with your hands, drawing circles outward 20 times.
3. Then draw circles inward 20 times.
4. The circles don't have to be too big, use the strength of your arms, not your palms.
Review: If you're sitting in a chair, it's more suitable for practicing in the office.
NO.5 Chest Expansion Exercise
Equipment: none Exercise location: the office
Basic movements
1. Stand up straight, with your feet slightly wider than shoulder-width. Extend your arms to both sides and slowly move them forward in a circular motion.
2. Stand up straight, with your feet slightly wider than shoulder-width. Extend your arms to both sides and slowly move them backward in a circular motion.
Review: The purpose of the first step is to firm up the muscles on the outer and upper sides of the arms.
The purpose of the second step is to firm up the muscles on the inner side of the arms and the chest.
