Qiao slimming beauty slimming office 30 minutes

Lunchtime parade convenient to lose weight, but also allows you to do the afternoon to accompany the spirit of one hundred! After lunch to pull itself from the desk Come on, just 30 minutes, 4 weeks later, you can have body envy of our colleagues, as well as to praise the efficiency of the boss!



Tools: a 4-6 feet of middle-flexible elastic band (sporting goods stores have sales); a pair of comfortable walking shoes; a watch you can count seconds.



Exercise three times a week every other day

Exercise frequency: three times a week, the next exercise. The rest of the day, every day at noon have to adhere to walk 30 minutes without the use of elastic band.



Elastic belt use: the beginning and end of movements to grip elastic band to keep it tight. Want to increase the resistance, double-hand when the elastic band around, and let the belt between the shorter two-handed on the list. When each action must be done to maintain the wrist and arm in a straight line, curved, then more vulnerable to injuries.



You may start doing a few moves very slowly, pay attention to pin down and stop on it.



Action Description:

1, palm opposite (exercise the upper body and back muscles)

Holding hands to shoulder width distance from the elastic band, and over his head, arms slightly bent, palms opposite. When out of his left foot, right arm to the right of the drawing, the elastic band pulled below the shoulder height, left intact. Slowly return to starting position, then pull out his left arm. Alternately stretching arms, each side of the repeat 15 to 20 times.



2, thoracodorsal press (training chest, shoulders and triceps before)

The elastic band around the back, his hands clenched in front of the body and the chest strap on the same high, palm down, elbow bent. Repeat straight and bend the elbow 15 to 20 times.



3, shoulders and back done (after the shoulder and back to shape Central)

Hands a little wider than the shoulder width distance from the grip elastic band, and raised on the upper chest position. His arms to both sides of the stretch, opened the elastic belt, palm down. Elbows slightly bent, use the power of the arms and pull shoulder blades to maintain arms balance with the ground. Slowly moves back to the start, repeat 15 to 20 times.



4, arm lateral raise (shoulder shaped curve)

The elastic band around the back of the central, holding hands on the waist belt at both ends a little higher where palm upward. After the pressure to maintain the shoulders drooping, his hands stretched out to arm with the shoulder elevated to almost the same high. Slowly moves back to the start, repeat 15 to 20 times.



5, triceps extension (to tighten the upper arm muscle)

The elastic band around her neck, the hands on the chest, grip tape, hand opposite. Arm remain intact, palms and forearms pulled down until the arm straight. Slowly moves back to the start, repeat 15 to 20 times.



Tips: If you feel that the side walk in a public place while pulling elastic band too "silly", but also can be broken down into midday parade "walking" with "resistance training" two parts, the "resistance training" to stay in your office to do Bar!