American fitness coach recommended: 8 easy to fat burning
After a tiring day, it is difficult for people to ignite the passion of sports. According to the US "MSN" website recently reported that senior personal trainer Lei Nita · Brannan recommended 8 group exercise, so you do not leave the office desk will be able to keep fit, burn fat easily.
Sitting belly
The body sits up straight, the back leaves the back of the chair, and the spine stands upright; then it takes 10 deep breaths, and each time you exhale, the abdomen is retracted as far as possible to the back, as if you were doing a roll-up. This action stretches the spine and exercises the core muscles. Expected heat of combustion: 15 calories.
Chair squat
Sitting on the edge of the chair, arms can be placed in front of the body or over the top of the head; then stand up straight, slowly inhale while sinking, gently sit back on the edge of the chair, repeat 10 times. You can also increase the difficulty: bend your knees and hang your hips over the chair for 30 seconds, then you will feel the heat in your hips and thighs burning. Expected heat of combustion: 20 calories.
 Stretching back
Stand behind the chair, grab the edge of the chair with both hands; lift the right arm up; slowly lower the arm while lifting the right leg back for 30 seconds, alternating on both sides. This action allows the muscles of the back and buttocks to stretch fully. Expected heat of combustion: 20 calories.
 Cross leg
Stand, grab the back of the chair; stand on the right leg, lift the left arm to the ceiling; then lift the left leg to the left side of the body, and lower the left arm to grab the right leg, repeat 20 times, alternating on both sides. Expected heat of combustion: 30 calories.
Sitting posture
Sit on the edge of the chair, grab the handrail with both hands; knees close together, slowly lift up, repeat 15 times. You can increase the difficulty: keep the static position for 30 seconds while doing the last time. Expected heat of combustion: 30 calories.
Circle with arms
The sides of the arms are lifted horizontally, parallel to the ground; then the counterclockwise rotation is 20 times; then the same rotation is performed by the wrist. Expected heat of combustion: 15 calories.
Sitting posture
Sit straight, place your left hand on the right knee; gently turn the left shoulder to the right side of the body, stretch the back muscles for 30 seconds, while taking a deep breath, alternating on both sides. Expected to burn calories: 10 calories.
 Chest expansion
Standing, hands clenched behind the back, the shoulder blades open back with force, doing chest expansion for 30 seconds. Expected to burn calories: 10 calories.
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