Nowadays, white-collar men have little exercise and too many social engagements. As they age, they begin to develop "beer bellies". Some also spend too much time sitting, resulting in enlarged buttocks and thick thighs, which can damage the image of white-collar workers.
The 15-minute office weight loss exercise is a prescription for men with poor body shape. If done regularly, the excess fat in the waist, abdomen, and buttocks will gradually decrease. Not only will the body shape improve, but the person will also become healthier.
Arm bending exercise: Put a telephone book or something of similar weight into a handbag. Then, hold the handle of the bag and repeatedly lift it from the waist to the shoulder, alternating between the left and right arms, doing 30 repetitions each. This will effectively stimulate the biceps and make them firm and developed.
Push-up exercise A: Place your hands flat on two chairs, about one fist-width apart from your shoulders. Keep your body as straight as possible and do push-ups. This exercise can strengthen the triceps of the upper arms.
Push-up exercise B: The starting position is the same as A, but to increase the intensity of the exercise, place your feet on a table. Straighten your legs and slowly do push-ups. This will stimulate the muscles on the outside of the arms and gradually make them flexible.
Squat exercise: Stand with your feet apart, about shoulder-width, toes slightly outward, and slightly bend your knees. Hold the back of your head with both hands. Then, squat slowly until your thighs are parallel to the ground, and then slowly return to the starting position, making sure not to straighten your knees.
Knee bending exercise: Rest your buttocks lightly on a chair, grip the edge of the chair tightly, let your knees bend comfortably, and keep your legs together. Then, slowly bring your knees towards your chest, and then slowly return to the starting position.
Side bending exercise: Hold a handbag with an appropriate weight, with the palm of the other hand against the back of your head. Then, let the handbag naturally hang down towards the ground, and bend your body to the side. The recovery movement is to slowly lift the handbag and straighten the body. Alternate between the left and right sides.
Back bending exercise: Stand with your feet apart, shoulder-width. Hold onto a chair with one hand to keep the upper body stable. Then, push your knees forward and slowly lower your waist, leaning backward. Maintain this posture until fatigue sets in. This exercise can strengthen the muscles on the front of the thighs and burn fat in the buttocks.
