How can office workers lose weight while sitting?

As office workers or students, we often sit all day long, which can easily lead to the accumulation of abdominal fat and the formation of "swimming rings" on the belly. Many people are troubled by this situation and want to lose belly fat, but it never works. So how should office workers lose weight? Don’t worry, everyone. After reading the following, you will never worry again.

First aerobic exercise

1. Running: 3,000 meters a day should not be less than this number (after running, you must also walk). The speed should be faster, but it must be within your tolerance range. You can go slower at the beginning, and then gradually increase the speed, either by increasing the distance or the speed. (Generally, the time must be more than 30 minutes, because after 20 minutes, fat will start to be burned. It is recommended that you run for about 50 minutes.) You can drink a small amount of water after running and during running, but don't drink it in big gulps. You cannot take a shower or use a fan immediately after running. In addition to running, skipping rope, climbing tall buildings and riding a bicycle are also good aerobic exercises. Aerobic exercise can greatly improve a person's physical fitness and physique, and lay the foundation for other strengthening exercises.

Abdominal exercises are essential every day, as the abdominal muscles are core muscles. The following methods can train the entire core muscles.

1. Front plank: Push-up position, support your arms on the ground, bend your elbows, put your weight on your forearms, and keep your body in a straight line from shoulders to ankles. Support your core muscles and tighten your abdominal muscles. Maintain the position for 30 seconds, or extend it appropriately, while taking a deep breath (you can slowly accumulate the time to 30 seconds, but you can continue to do it after taking a 5-second break in between)

2. Side plank: Support yourself with one hand and place the other hand on your waist. Tighten your core muscles, contract your abdominal muscles, lift your hips, and keep your body in a straight line. Take deep breaths during the movement. Keep the duration the same as above, alternating between both hands.

3. Sit-ups: They can effectively exercise your abdominal muscles, but constantly bending your lower back can cause spinal problems if you do them too much, so you can do them in moderation. The best exercise is sit-ups, which is to do not lie down completely, but support yourself with your abdominal strength, and then stand up. Do 20 to 30 reps in a group, rest for 40 seconds, and then continue. Try to do more than 3 groups. Generally, stop when you feel your abdominal muscles are too tight and you feel very tired. At the beginning, you can use the power of your hands.

In fact, there are many ways to lose weight, and you can choose the weight loss method that suits you according to your own situation. During the weight loss period, you should develop good eating habits, avoid overeating, and get enough sleep. The most important thing about losing weight is persistence. If you give up easily, you will not be successful in losing weight.