Perfect aerobics for white-collar men's restrooms

　　Arm bending exercise: Put something with a certain weight such as a phone book into the handbag, then hold the handle of the bag and repeatedly bend it from the waist up to the shoulder position, alternating the left and right arms, and do it back and forth 30 times each. This will effectively stimulate the biceps and make them strong and developed.

　　Push-up exercise A: Place your hands flat on two chairs about a fist apart from your shoulders, keep your body as straight as possible, and then do push-ups. This sport can exercise The triceps brachii muscle of the upper arm.

　　Push-up exercise B: The preparatory posture before exercise is the same as A, except that in order to increase the intensity of the exercise, you need to put your feet on the table. Straighten your legs and do push-ups slowly. This will stimulate the muscles on the outside of your arms and gradually become more flexible.

　　Squat exercise: Spread your legs about shoulder width apart, point your toes slightly outward, bend your legs slightly, and hold the back of your head with your hands. Then, slowly squat down until your thighs are flat with the ground, and then slowly return to the ground, being careful not to straighten your knee joints.

　　Knee bending exercise: The buttocks are slightly in contact with the chair, hold the edge of the chair with both hands, let the knees bend easily, bring the legs together, and then slowly bring the knees closer to the chest, and then slowly return to the posture.

　　Sideways bending exercise: Hold a handbag with an appropriate weight in your hand and place the palm of your other hand against the back of your head. Then, the handbag naturally droops as if being pulled toward the ground, and the body bends sideways along with it. The recovery action is: slowly lift the handbag up and slowly straighten the body. Alternate left and right sides.

　　Backbending exercise: Place your feet shoulder-width apart, hold the chair with one hand, and keep your upper body fixed. Then, push your knees forward, while your waist slowly drops and leans backward. Maintain this posture until you are tired. This exercise can make the front muscles of the thighs strong and consume fat in the buttocks.