Office lunch with 30 min ingenious downsizing

Lunch-time operating convenience and lose weight, you can let your spirit with afternoon! after lunch, take yourself up from the desk, just 30 minutes, 4 weeks, you will be able to have a colleague envy of stature, and let the boss extreme efficiency!

Tools: a 4 to 6 feet in the middle of the stretch elasticity (sporting goods shop on sale); a pair of comfortable walking shoes; one can only watch considering seconds.

Exercise frequency: every Wednesday, the day of exercise.

The rest of the day, every day at noon also should adhere to walk 30 minutes without having to use elastic belt.

The use of elastic tape: action at the beginning and end of elastic band to hold, keep it tight.

Want to increase the resistance, the hands when elastic belt, so close to some of his short point between the scallops.

Do each action when you want to keep your wrist and arm in a straight line, bending it more easily injured.

Start several actions you can do it slowly, note the feet do not stop.

Action on:

1, (exercises upper body and back muscles) hands to shoulder width distance hold simultaneously elastic band above his head, arms slightly bent, the Palm.

Out of the left foot, right arm to the right stretch, the elastic band to below the shoulder height, left intact. Slowly return to starting position, stretch out the left arm. Alternating stretch his arms, each side repeat 15 to 20 times.

2, thoracodorsal press (exercise for chest, shoulders and triceps) put the elastic band around the back, hands clenched the straps on the front of the body and the chest with the palm facing down, with the elbow bent.

Repeat straight and bent elbow 15 to 20 times.

3, shoulder and back stretch (shape after shoulder and back Central) hands to wider than shoulder width is still elastic belt of distance, the lift is placed in the location on the top of the chest.

His arms stretched to both sides, pulling the elastic band, Palm down. Elbows slightly bent, with the power of the scapula arms open, keep your arms and ground balance. Slowly return to starting actions, repeat 15 to 20 times.

4-arm side lift (shape shoulder curve) elastic band around the back, hands and ends at the waist with a higher place, palm facing up.

Keep the shoulders SAG and back pressure, his hands stretched out, put the arm elevation to almost the same with the shoulders. Slowly return to starting actions, repeat 15 to 20 times.

5, triceps extension (to tighten the upper arm muscle) put the elastic band around the neck, hands on the chest, holding the strap, the Palm of the hand.

Upper arm to remain in the Palm of the hand and forearm down until the arm straight.

Slowly return to starting actions, repeat 15 to 20 times.

Tips: If you like walking around in public places from pulling elastic belt too "stupid", or you can put the lunchtime speakers into the "walk" with "resistance exercise" in two parts, the "resistance training" and leave your Office to do!

(Practice editing: Tran Hung Wong)