White-collar women's office aerobics, exercise is the basic way to keep healthy. Attention should also be paid to supplementing water during exercise, and the effect of losing weight is also obvious. This exercise can greatly improve our posture. Understand white-collar women's office calisthenics and get moving!

White-collar women's office calisthenics 1 1. Upper body stretching exercise

Sit in a chair with wheels, hands shoulder-width apart, and grab your desk. Thumb down, fingers up. Get your feet off the ground, tuck in your abdomen, and slowly push the chair back until your eyes are on the ground and your head is between your arms. Then slowly pull yourself back until your abdomen is against the table. Repeat 12 to 15 times, push out in 3 seconds and pull back in 3 seconds.

Second, the lower body stretching exercise

Sit on the edge of the word with wheels, with your feet flat and your hands flat on your thighs. Depending on your footwear type and floor surface, you may need to take off your shoes. ) Lift your toes off the ground and only let your heels touch the ground. Push the chair back slowly with your heel until your legs are completely straight. Keep your upper body relaxed, and then pull the chair back with your heel. Do 12 to 15 times, push out in 3 seconds and pull back in 3 seconds.

Third, sitting posture and buffering exercises.

Stand up from the chair, keep your feet shoulder-width apart, keep your back straight, and bend your knees and hips as if you were sitting in a chair. Don't bend your knees in front of your toes. Stop and stand up when you touch the chair. Do this action four times. Then squat down, keep a downward posture, buffer (move up and down in a small range) for 3 times, and then stand up. Do this exercise six times.

Fourth, push-ups on the table

Stand well, put your hands slightly wider than your shoulders, put them on the table, move your feet backwards until you form a push-up angle, bend your arms, separate your elbows, and slowly lower your chest toward the table. Keep your head, back, hips and legs in a straight line. Hold for 2 seconds, then return to the initial position and do 12 times.

Verb (abbreviation for verb) push-pull movement

Stand with your feet apart, hip width apart, and your knees slightly bent.

1. Cross your fingers and put your arms in front of you, even flush with your chest. Palm outward, arms forward, upper body forms a circle, and feel the stretching of the body. Hold 15 second, and then relax.

2. Next, put your hands on your lower back, just above your hip joint, with your fingers down. Press your hand gently on your back, pull your shoulders up and down, hold your chest out, and keep your head in place 15 seconds.

Six, chair torsion movement

Sit in a chair with your upper body straight and your left leg pressed against your right leg. Take a deep breath. When you exhale, gently turn your waist to the left and look at your left shoulder. Keep your hip joint forward. Put your arms on your body, grab your arms or the back of your chair, and gently deepen the stretching. Hold 10 second, and then do the other side. Stretch twice on each side.

Office calisthenics for white-collar women II. White-collar aerobics

First of all, kowtow

Beating the head every morning or night before going to bed-stimulating acupuncture points on the head can regulate the health of the human body. Stand up straight and relax. Put your hands on your head with empty fists, move your wrists naturally, and pat your head with your fingers, first from your forehead to the sides of your head, and then from the sides of your head to the center of your head. The number of times depends on everyone's situation, and generally about 50 times is better.

Second, comb your hair.

First of all, comb straight, use a wooden comb (don't use plastic or metal comb, it is best to use boxwood comb, if there is no wooden comb, you can also use your fingers instead) from your forehead through the top of your head to the back, and gradually accelerate. Don't comb too hard, lest you cut your skin. Then brush diagonally. First comb your hair along the head, then comb it backwards, and then comb it along the head. About 20-30 times per minute,/kloc-0 times per day, 3-5 minutes each time. This can stimulate scalp nerve endings and head acupoints, act on cerebral cortex through nerve and meridian conduction, regulate meridians and nervous system, relax head nerves, promote local blood circulation, and achieve the effects of eliminating fatigue, strengthening body and promoting hair growth, especially suitable for mental workers.

Third, high five.

Raise your hands horizontally in front of you, at a 90-degree angle, and extend your fingers. Then high-five, the louder the better. High-five is mainly to stimulate the corresponding acupoints of both hands, generally about 20 times.

Fourth, wash your hands

Hand washing is a health massage. Take a habitual posture, eliminate distractions, be calm, don't listen, don't be farsighted, keep your navel, and rub your hands together from slow to fast.