Commute, exercise, there are two method

Every day after work, ongoing work on the road of time are not too short.

Weekdays are very busy, no time for fitness, why not use the time to exercise your way to work, so that the work becomes interesting.

Work: bus/metro

Experience: small Tan company staff

My daily transport is bus, from home to the unit's walk about 30 minutes, round trip is more than an hour, in addition to the bus that drove the rush have crowded car, really annoying.

Sports modalities: crowded buses, the subway is suitable for many forms of exercise, you can effectively use the things on the car.

Upper arm exercises: hands hold the car across the handrail, two elbow adductor clamping, arm fat, stimulate the body up, but keep the foot does not leave the ground.

Leg exercises: hands hold the handrail or you can rely on, heel lift, tighten the back leg and thigh.

Exercise: sitting in the back seat, a former Chair of the arm, straightening, hair on the back to back.

Chest exercises: one seat lateral arm to hold back below the shoulders after the scapula outreach, and be proud.

Work: walk

Experience: Liping Media reporter

I live right near the newspaper to newspaper ambling is 15 minutes, 15 minutes is not long, but the walk is not a very easy one really a bit lonely.

Sport: walking in and of itself is an exercise in style, then deliberately strengthening it, the effect is good.

Gluteus maximus exercise: walking can consciously to focus as much as possible on the back leg, rear leg press, leg back tightening, gluteus maximus on.

(Practice editing: Tran Hung Wong)