Fitness on the chair, our timely exercise is more conducive to promoting blood circulation, people with corresponding diseases are not suitable for this kind of exercise, moderate exercise is good for health, and some exercises are not suitable for everyone. Now share the fitness skills on the chair.

Fitness on the chair 1 1, simple exercise

Sit with your back straight, two-thirds of the chair surface, and gently support your hands on both sides of the chair.

Put your feet together and tread lightly on the ground.

Exhale and lift your heels.

When inhaling, step your heel backwards on the ground.

Repeat the above actions 10 times.

2. Meditation practice

Sit on the edge of the chair with your thighs and calves at right angles. Hands fork open under the hips to support the body, lift the hips away from the chair, keep the back straight and tighten the hips.

Bend your elbows, move your hips forward, and slowly sink your body until your forearms and upper arms are at right angles.

Hold up your body with your arms and straighten your arms again.

Straighten your upper body, take a deep breath and straighten your waist and abdomen. Hold this position for 2~3 seconds and repeat it 4~8 times. This action can strengthen the muscles of the waist and abdomen and prevent back pain.

Push your shoulders back, tighten your back muscles and bring your shoulder blades closer together. Hold this position for 4~6 seconds and repeat it for 4~8 times. This action can enhance the muscle strength of shoulder and back and prevent shoulder and back pain.

Hold the chair with both hands, support it hard, and try to lift your body as much as possible. Hold this position for 3~4 seconds and repeat it for 4~8 times.

Sit in a chair, tighten your abdomen, support your hands, tighten your gluteus maximus, and lift your hips slightly from the chair. Hold this position for 4~6 seconds and repeat it for 4~8 times. This action can strengthen the muscle strength of upper limbs, waist, abdomen, buttocks and legs, and prevent low back pain and sciatica.

Bend your knees and lift your legs, put your hands around your calves, and try to take them back so that your knees are close to your chest. Repeat 4~8 times, this action can promote blood circulation in the legs and prevent edema in the lower limbs.

Sit on the chair with your hands akimbo, your feet on the ground, and turn your waist as far as possible from left to right. Repeat 8~ 12 times. This action can enhance the muscle strength and flexibility of the waist and abdomen, prevent low back pain, and get rid of the excess subcutaneous fat of the waist and abdomen, and shape a healthy waistline. The effect is quite good.

Sit in a chair, lift your legs up quickly, bend your knees in turn, bend your arms to your sides, and swing back and forth alternately. Repeat 30 times. This action can promote blood circulation throughout the body.

3, Shu gymnastics

Sit in a chair, bend your head to your chest, then lean back and stop for 2-3 seconds until your neck feels a little sore. If you put your hands behind your head, pull forward hard and lean back hard, the effect will be better.

When you feel a little sore, stop for a while, then close to the other shoulder and stop for a while.

The head slowly rotates forward, right, back and left, and then slowly rotates forward, left, back and right around the ring. In practice, you can often hear the noise from the cervical vertebra. This action helps to strengthen the neck muscles.

Shoulder is an important part connecting the head, but there are not many opportunities for shoulder activities at ordinary times. There are three kinds of shrugging activities: one is repeated with one shoulder high and one shoulder low; Second, the shoulders are stirred up at the same time; Third, the shoulders rotate around the neck one by one, forward and backward.

Sit and turn your upper body slowly to the left or right in turn.

Sit down, straighten your calves and lift them forward, straighten your feet, pause for a moment, put them down and lift them again. If possible, you can also leave your hips, stretch your whole body as much as possible, pause for a moment, and then repeat this action after recovery.

Make a fist with both hands, the fist touches the eyes and is sandwiched between the knees, and then the knees pinch two fists from both sides.

Sit in a chair, relax, close your eyes slightly (or look at the white clouds in the sky) to get rid of other thoughts, seek peace in the noise and take a deep breath naturally. The easiest way to completely relax inside and outside the body is to relax in stages, that is, to relax the head and brain first, then the neck and shoulders, then the chest, and finally the heart, lungs, stomach and other internal organs. In this way, you can relax from head to toe part by part. Exercise and relaxation exercises can relax the nerves, blood vessels and muscles of the whole body, make blood circulation unimpeded and make metabolism vigorous, which can not only eliminate fatigue, but also prevent and treat many diseases.

4. Beautiful gymnastics

Sit in a chair, hold the rope with both feet, hold both ends of the rope with both hands, and lift your legs horizontally at the same time.

Don't lean your hips on the back of the chair, lean forward slightly, lean back, step on the rope with your forefoot, and shorten the rope appropriately to make the leg lifting action easier to complete.

The left leg stretches horizontally forward, making a 90-degree right angle with the body, and the right leg bends away from the chair surface, keeping the table edge balanced with both hands. This action is similar to the prescribed action in floor exercise, and will be lifted up after stopping for 5 seconds.

Don't support the whole weight of your body with your arms. When you keep this posture, concentrate your strength on your abdomen and waist.

Sit in a chair and find a rubber ball with good elasticity and tension. Clip it between your knees. Elbows naturally bend inward, and hands are placed flat on the support points of thighs. Hold the ball with leg strength and stop for 5 seconds to relax and recover.

If you find it difficult to hold the ball, you can move the ball slightly to the inner thigh. You can also use the strength of your hands to assist in completing the action.

Find a chair with a high back and sit on it with your back close to the back of the chair. After the right hand is surrounded, the brain holds the raised left hand, and after 5 seconds, the other side does the same action.

During the movement, the head is slightly raised back, which is helpful for exerting force. Stretch your arms and shoulders until you feel tight.

Hold it in your right hand and hold it in your left. Push each other hard with both hands, pause for 5 seconds, and then switch hands to do the same action.

Don't keep a sitting posture for a long time, but constantly change between 2~3 safe sitting postures for 1 hour.

When you bend over to pick up things in a chair, you should first move your hips forward to the edge of the chair, with one foot forward and one hand on the table, and then bend over.

When you turn around and take something, your whole body should rotate together.

When talking on the phone, don't use your head and shoulders to hold the microphone, but use the elbow of the upper limb on the side holding the microphone to support it on the desktop, so as to keep your head and neck in a neutral and relaxed posture.

The correct sitting posture should be: the upper body is straight, the abdomen is in, the jaw is slightly retracted, and the lower limbs are close together. If possible, the knee joint should be slightly higher than the hip. If you are sitting in a chair with a backrest, you should try to keep your back close to the back of the chair on the basis of the above posture, so that the muscles of the lumbosacral part will not be tired.

Patients with lumbar disc herniation should not sit on a low stool below 20cm, but try to sit on a chair with a backrest, so as to bear part of the weight of the body and reduce the chance of back muscle strain.

Exercise in the chair 2 1. Sit in a chair, straighten up, take a deep breath, tighten your waist and abdomen, keep your posture for 2-3 seconds, and repeat it for 4-8 times.

2. Sit in a chair and stand up straight. Push your shoulders back and tighten your back muscles. Keep your shoulders and shoulder blades together. Hold the posture for 4-6 seconds and repeat it for 4-8 times.

3. Sit in a chair, hold the chair surface with both hands, support hard, and try to lift your body. Hold the posture for 3-4 seconds and repeat 4-8 times.

4. Sit in a chair, tighten your abdomen, support with your hands, tighten your gluteus maximus, and lift your hips slightly from the chair. Hold the posture for 4-6 seconds and repeat it for 4-8 times.

5. Sit on the chair with your hands akimbo, your feet on the ground, and turn your waist to the left and right as much as possible. Repeat 8- 12 times.

6. Sit in a chair, lift your legs up, bend your knees in turn, bend your arms to both sides, swing back and forth alternately, and repeat 30 times.

7. Sit in a chair, straighten your body, step on the ground with your feet, and lift your heels as high as possible for 6 seconds. Repeat 8- 12 times.

You don't have to go to the gym to exercise. In fact, as long as you have a sense of fitness, you can exercise anytime and anywhere in your daily life, such as watering flowers, lifting books, abdomen, climbing stairs and mopping the floor.