How do busy people keep fit?

How do busy people keep fit? Many white-collar workers work at their desks from morning till night. This sedentary and high-oil take-away diet will lead to the fat increase of white-collar workers, so many white-collar workers want to take time out to exercise and keep fit. Here's how to keep healthy for busy people.

How do busy people keep fit? 1 1, tighten the waist and abdomen.

Straighten up first, take a deep breath, and then tighten the waist and abdomen for 2-3 seconds, usually 4-8 times a day, which can strengthen the muscle strength of the waist and abdomen and effectively prevent backache.

Step 2 tighten back muscles

Tighten the back muscles with your shoulders for 4-6 seconds, usually 4-8 times a day, which can strengthen the muscle strength of your shoulders and prevent the back muscles from being sore.

Hold your hand and lift your body.

Holding the handrail with both hands and forcibly lifting the body for 3-4 seconds, usually 4-8 times a day, can eliminate fatigue and remove excess fat in the abdomen.

4. Abdomen and buttocks

First tuck in the abdomen, hold up the armrest with both hands, then tighten the gluteus maximus, and lift the buttocks slightly from the chair for 4-6 seconds, usually 4-8 times a day, which can strengthen the muscle strength of the waist, abdomen, buttocks and legs.

5. Bend your knees and hug your legs

Bend your knees and lift your legs, hold your calves with your hands and keep your knees close to your chest. Generally, repeating this 4-8 times a day can promote blood circulation in the legs.

Step 6 turn your waist

Hands akimbo, feet on the ground, and then turn the waist as far as possible from left to right, generally repeating 8- 12 times a day, which can strengthen the muscle strength of the waist and abdomen, improve the flexibility of the waist and remove excess fat from the abdomen.

How busy people keep fit 2 1, roll their eyes

At the same time, aiming at a large fixed object in the distance, the eyes rotate from left to top, then from right to bottom, and then back to the left, and the eye movement head does not move, rotating the eye 10 turn. Then turn from right to top to left to bottom and back to right, and rotate 10 turn. It has the effects of clearing eye fatigue and improving eyesight.

Step 2 turn your palm

Stand or sit naturally, with your shoulders raised to your chest or drooping. First, turn the thumb 10 times clockwise, and then turn the palm 10 times counterclockwise. This method exercises the thenar and forearm muscles of both hands, which has the functions of relaxing tendons and promoting blood circulation and enhancing wrist vitality.

Step 3 do squats.

Spread your feet apart, the distance is equal to the width of your shoulders, then slowly squat down, put your hands on the chair and stand up. Do it repeatedly 10 times, and continue to do it after a short break 10 times. This exercise can help you strengthen your thigh and back muscles.

4. Push-ups after office work

The desk can also be used as a fitness facility for fitness. First, put your hands on the edge of the table and straighten your legs together, so that your body and the desktop form an oblique angle. Then bend your arms to lower your body, press the weight of your whole body on your arms, and then support your body with the support of your arms and legs 15-20. In fact, this group of movements is push-ups, but push-ups are lying on the ground, and this one is leaning against the desk.

Step 5 push the wall

First, stand about half a meter opposite the wall, and stand still. Spread your legs shoulder width apart, then lean forward, bend your elbows, hold the wall with your hands, and then push the wall hard to restore your body to its original position. This set of actions pushes 15-20. This group of movements is also very similar to push-ups, and both have the same effect. Pay attention to the health of your arm when you push the wall, and don't get hurt.

6, chest expansion exercise

Chest enlargement exercise is very simple, and primary school physical education will teach you how to do it. First of all, naturally separate your legs and shoulder width. Behind your back, straighten your upper arm and swing back, then straighten your upper body and take a deep breath to lengthen the muscles of your shoulders, back and waist.

This elongated state lasts for 3-5 seconds, and then the upper body slowly exhales upright. If you feel tired, you can open your seat and do more stretching exercises to relax your body.

How to keep healthy when busy people are working at their desks?

We work in chairs most of the time, so it is very important to keep the correct sitting posture. Choose a chair with a backrest and armrests. When working, be sure to keep your forearms parallel and your knees at 90 degrees to your feet. In addition, you can put a cushion on the lower part of your back.

2. When copying documents

When copying documents, you can relax your neck and shoulder muscles, turn your head rhythmically, and stretch your limbs while waiting. All these exercises can help you relieve the stress brought to your body when you are working at your desk.

3. Lunch break

Don't rush back to work in the office after lunch. Walking after a meal can not only help digestion, but also help you relax all parts of your body and your mood.

Step 4 do squats

Feet apart, the distance is equal to the width of the shoulder, then slowly squat down, put your hands on the chair, get up and stand. Do this repeatedly 10 times, and continue to do it after a short rest 10 times. This exercise can help you strengthen your thigh and back muscles.

5. When drinking tea or coffee

After working for a while, get up and make yourself a cup of tea or coffee. When making tea or coffee, you can stand on one leg in turn and raise one leg to the maximum; Or stand with your legs together and bend down to let your palms touch the ground.

6. When using a computer

Keep a healthy distance from the computer screen. At least 50 cm in front of the computer screen, the screen height is slightly lower than the eye height. Don't point the screen at the window to avoid reflection. Often ignore and blink. In order to prevent eye dryness and fatigue, the focal length of eyes should be changed frequently. Looking at the distance or blinking often helps to keep your eyes moist.

7. Take the elevator as little as possible.

Moderate-intensity physical exercise can help people enhance their heart function. So, take the elevator as little as possible and take the stairs instead. If your office is on the fifth floor, walking upstairs to and from work every day is the best exercise. In addition, we should understand that running can relax brain fatigue and improve work efficiency.