Lunge

Forward Lunge:

1. Stand tall with feet hip-width apart. Engage your core.
2. Take a big step forward with right leg. Start to shift your weight forward so heel hits the floor first.
3. Lower your body until right thigh is parallel to the floor and right shin is vertical. It’s OK if knee shifts forward a little as long as it doesn’t go past right toe. If mobility allows, lightly tap left knee to the floor while keeping weight in right heel.
4. Press into right heel to drive back up to starting position.
5. Repeat on the other side.

Wall Sit Technique

You can perform this exercise anywhere you have access to a flat wall.

1. Start with your back against a wall with your feet shoulder width and about 2 feet from the wall.
2. Engage your abdominal muscles and slowly slide your back down the wall until your thighs are parallel to the ground.
3. Adjust your feet so your knees are directly above your ankles (rather than over your toes).
4. Keep your back flat against the wall.
5. Hold the position for 20 to 60 seconds.
6. Slide slowly back up the wall to a standing position.
7. Rest 30 seconds and repeat the exercise three times. Increase your hold time by five seconds as you increase your strength.

The Squat Technique

Begin your squat with a setup; standing fully upright with your feet shoulder-width apart. Next, when performing a full squat movement, go through the checklist below:

1. Put your weight on your heels.
2. Maintain a gentle curve in the lower back.
3. Keep your chest up and open as your butt travels back and down.
4. Bottom of squat is when your hip is below or parallel to your kneecaps.
5. Knees stay parallel to feet.
6. Return to an upright standing position to complete the move.
7. Remember to keep your head in a neutral position during the entire movement.

活动肩部肌肉,放松肌肉

动作一、活动肩部肌肉;

办公室健身GIFs

Some exercises using a office chair.

囚徒健身腿部力量九级大考验

Office如何激活臀部，练就翘臀(内附健身动作GIF)

在进行臀部动作之前，需要激活臀部，如何激活臀部呢？我们臀部比较少发力，一开始我们很难找到臀部的发力点，就算练再多的动作也是无用功。最重要的一点：找到臀部的发力点，刺激臀部。


如何找到臀部的发力点，刺激臀部呢？我们可以尝试多几个臀部的动作练习，感受臀部发力，看哪个动作对臀部的刺激最大，就是更有感觉。我们就可以多练习那个动作。

对于我来说，最能刺激臀部的动作就是进阶式的单腿臀桥。当时第一堂私教课时教练也让我尝试多个动作，最后我感觉这个动作最能刺激我的臀部。每个人刺激臀部的动作都可能不一样，所以需要不断尝试，找到最适合自己的。

进阶式的单腿臀桥

进阶式的单腿臀桥：支撑腿臀部有强烈挤压紧绷感。

GIF健身动作示范 on Yoga mat

瘦腰、瘦腿、瘦手臂，坚持到底一个月大变身！ 每个动作20-30下一组，做5组换下一个动作。