Many white-collar workers suffer from periarthritis of shoulder and muscle strain. This set of exercises is aimed at specific parts such as shoulder joint and waist, which can improve the stiffness of local small joints. The following exercises can speed up the breathing frequency and increase the breathing depth, thus improving the oxygen supply of the body. In addition to working in the office, you might as well practice by plane or train, which can alleviate the fatigue caused by being in a narrow space for a long time.

Now I will teach you a set of "invisible gymnastics" that you can do by sitting in a chair. Even colleagues around you can't detect your movements during exercise, and help you stretch your muscles anytime and anywhere!

This exercise can be done in sitting position and standing position. * * * 6 sections, each section 1 minute.

Section 1: Sit in a chair with your upper body straight, your legs apart, your feet on the ground, lift your toes and contract the muscles of your ankles, calves and thighs. /kloc-Repeat 30 to 40 times per minute until the leg muscles are sore.

The second quarter: sitting posture, forcibly lifting the heel, or pressing your hands on your knees to increase the exercise effect. 1 minute for 30 ~ 40 times. This action shapes the leg lines and makes the leg shape more perfect.

The third quarter: gluteal muscles alternately contract and relax, 1 minute 30 ~ 40 times. This action can make the saggy hips firm.

The fourth quarter: inhale and abdomen, count to 5, then slowly exhale to relax the abdominal muscles, then inhale and abdomen, repeat 15 ~ 20 times, and continue 1 minute until there is pain in the abdomen.

Section 5: Hold your chest slowly and forcefully, let your shoulders open backwards, and close your shoulder blades as much as possible. Repeat at 1 for 25 ~ 30 times. The ideal state is that the shoulders feel sore.

Section 6: Make a strong fist and then open it, making the muscles of the whole arm nervous. 1 minute for 30 ~ 40 times. This action can beautify the arm lines and make the arm more compact and smooth.