A must-learn for those who sit for long periods of time! Four simple exercises to help lose body fat

Modern people's lifestyles are becoming more and more sedentary. Long-term sitting will not only lead to muscle loss, making the abdominal and back muscles weak due to lack of exercise, but also increase the accumulation of body fat, posing a threat to health. No matter whether you are walking, standing, sitting or lying down, every movement requires strong muscle strength. Starting from middle age, the loss of muscle mass accelerates. Proper muscle training is not only important for maintaining body shape, but also for maintaining physical fitness and vitality. Therefore, muscle training is very important for people who sit for long periods of time. You can strengthen your muscles through the following 4 simple exercises.

Muscle loss and increased body fat accumulation

Once too much muscle is lost and muscle strength is insufficient, not only will the burden on bones and joints increase, causing back and waist pain, but the number of mitochondria, the energy factory in the muscles, and glycogen that can provide energy to the body will decrease, making people feel tired easily. Here are four exercises to help people who sit for long periods of time lose body fat.

4 Exercise to strengthen muscles and lose body fat

1. Simple stick type

Bend your elbows 90 degrees, kneel down, tighten your abdomen, keep your neck, shoulders and back in a straight line, and alternately row your legs backwards and lift your knees off the ground to train your core abdominal muscles.

2. Squat

Squats are a very effective muscle-building exercise that can help strengthen your leg muscles and core muscles. For people who sit for long periods of time, squats can help improve waist and knee problems caused by sitting posture.

However, for office workers who sit in static jobs for long periods of time, although squats can effectively train the gluteus maximus in the buttocks and the quadriceps in the thighs, and are very helpful for lower limb muscle training, it is possible to get injured at the beginning due to insufficient muscle strength, incorrect movements, and unstable center of gravity. It is recommended to do it against a wall or with the back of a chair, which will be safer; and it is advisable to do it according to one's ability, and there is no need to risk muscle strain in pursuit of endurance of the movement.

The method of squatting is: stand up straight, with your feet shoulder-width apart, stretch your arms forward, then slowly squat down until your thighs are parallel to the ground, and then slowly stand up. Repeat this movement 10-15 times, 2-3 sets a day.

3. Bend over and stretch

The bent-over stretch can help stretch your back and leg muscles, reducing fatigue and stiffness from sitting for long periods of time.

The method is: stand up straight, with your feet shoulder-width apart, stretch your arms upward, then slowly bend over so that your fingers touch your toes, and then slowly stand up. Repeat this movement 10-15 times, 2-3 sets a day.

4. Skipping rope

Jumping rope is an excellent aerobic exercise that can help burn body fat while strengthening your leg and core muscles. For people who sit for a long time, skipping rope can help improve cardiopulmonary function and reduce fatigue.

Jump rope for 1-2 minutes each time, and do 2-3 sets a day. There are also skipping ropes with counters on the market, which makes counting more convenient.

In summary, muscle training is very important for sedentary people. It can help reduce the accumulation of body fat while enhancing the health and vitality of the body. The four movements introduced above can help sedentary people lose body fat and improve their physical health. But at the same time, you should also pay attention to the food you eat at every meal. Try to choose whole foods, protein foods after exercise, more fruits and vegetables, and less fried foods!