For many office workers, they are actually very willing to participate in fitness activities, but they have no choice but to work too long and have too little free time to rest, so many people give up. Does this mean that they can't exercise for office workers? Absolutely not. Today we will teach you how to make a reasonable fitness plan for office workers.

We mainly expound this problem from several aspects.

(1) time

For office workers, time is undoubtedly the biggest obstacle to fitness. If you want to make a fitness plan, you must consider your own time. The most common person is a nine-to-five person. For this kind of people, our advice is to keep a good work and rest every day, go to bed around 1 1 at night, get up at 6 am, and then do simple exercise after getting up.

And if you need to catch the bus or subway in the morning and don't have much time to exercise, our suggestion has two periods. First, simply stretch around the company or office after lunch. In fact, our exercise is not only running, lifting iron and stretching, but also very necessary, so stretching at noon is also a good method.

In addition, you can exercise after work, and if possible, you can exercise in the gym near the company for about an hour, keeping an exercise frequency.

(2) Efficiency

Because our problem is lack of time, the second thing to do is to ensure efficiency, just like we only have two hours of exercise four times a week. If you spend another day practicing small muscles such as arms and abdominal muscles, it is really inefficient.

Our suggestion is that under the premise that the training time is not guaranteed, we should give priority to training large muscle groups and choose compound movements to start training. For example, you can give priority to squat, bench press and hard pull as the main body of training, and then stimulate the small muscles properly after completing these big moves.

(3) Eat and rest

We all talked about how to train and how to ensure efficient exercise frequency and time. Finally, talk about rest and diet. We all know that diet is very important in fitness. Whether you gain muscle or lose fat, your diet will directly affect your ultimate success. Eating well is the first step you need to improve.

In addition, rest is also essential. We are office workers, and we are very tired when we go to work every day, and we are even more tired when we exercise, so we must ensure 8 hours of sleep every day after exercise.

The above is our advice to everyone, hoping to help you!