How beautiful the office 30 minutes weight-loss diet

Noon convenient operation to lose weight, but also the spirit of a hundred to accompany your evening too! After lunch, pull themselves come from the desk, just 30 minutes, 4 weeks, you can have body envy of our colleagues, as well as to praise the efficiency of the boss!



Tools: a 4-6 feet of flexible elastic medium with (sporting goods store on sale); a pair of comfortable walking shoes; one can watch the seconds.
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The next day exercise three times a week

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



The use of elastic band: Action start and end of the grip elastic band to keep it tight. Want to increase the resistance to stretch with both hands close to some of the time, so that the belts between the shorter two-handed on the line. When each action must be done to keep the wrist and arm in a straight line, bend more easily if injured.



You may start doing a few moves very slowly, pay attention to the foot to stop it.



Action Description:

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

From holding hands to shoulder width, and elastic band over his head, arms slightly bent, palms opposite. When the left foot, right arm stretched to the right, pull the elastic band 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 (exercise chest, front shoulder and triceps)

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



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

Hands a little wider than the shoulder width from the grip elastic band, and raised to the position on the upper chest. Arms outstretched to the sides, pull elastic band, palm down. Elbows slightly bent, use the power of the arms pull the scapula to maintain arms balance with the ground. Slowly return to starting action, repeat 15 to 20 times.



4, arm lateral raise (shoulders shaped curve)

The elastic band around the back of the central, holding his hands a little higher on the waist strap at both ends of the place, palms up. After the pressure to maintain the drooping shoulders, his hands stretched out, his arms raised to shoulder almost the same with the high. Slowly return to starting action, repeat 15 to 20 times.



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

The elastic band around her neck, his hands on his chest, grip tape, hand opposite. Upper arm to remain intact, hand and forearm pulled down until the arm straight. Slowly return to starting action, repeat 15 to 20 times.



Tip: If you think a walk in a public place while pulling the side of elastic band too "stupid" can also be decomposed into the midday parade "walking" with "resistance training" in two parts, the "resistance training" to stay in your office to do it!