The secret of office workers' fitness is to protect our joints so as not to get hurt easily during exercise. People with corresponding diseases are not suitable for this kind of exercise. Proper exercise can help us reduce stress. Keeping healthy is the first essence of exercise. If you understand the secret of office workers' fitness, then act quickly!

The secret recipe of office workers' fitness 1 1, running in place

Choose an open space of about one square meter indoors or in the corridor, and keep running in the same place every day 15 minutes.

go upstairs

Going up and down the stairs three or four times a week for 15 minutes each time can not only consume calories, but also strengthen the muscles of calves, thighs and thighs.

Step 3: Walk

About 45 minutes after a meal, walking at a speed of 4.8 kilometers per hour consumes a lot of heat. If you walk again 2-3 hours after meals, the effect will be better.

4. Yoga

Three to four times a week can not only strengthen muscles, increase toughness and flexibility, but also keep slim.

Step 5 dance

Dancing softly, three or four times a week, is also one of the ways to lose weight.

Step 6 jump rope

As long as there is enough space, you can jump rope anytime and anywhere, and you can also lose weight in the game.

Step 7 do morning exercises

After getting up in the morning, doing unarmed exercises for about 20 minutes can not only cheer up the spirit to meet the challenges of the day, but also maintain a youthful posture.

Step 8 drink water

Among many ways to lose weight, drinking water correctly is the simplest and there is no burden. Drinking at least 2 liters of boiled water and mineral water after getting up, breakfast, morning, before lunch, after lunch, before dinner and after dinner every day has obvious slimming effect.

Office worker fitness tip 2: home lazy fitness method

1, stretching

it is quite easy to do so. You can stretch in the morning and feel very comfortable, which makes your body feel different excitement. So lazy people who don't want to go to the gym for special exercise can often stretch, which is also a very good fitness method.

Specific methods: hold the back of your head, then arch your waist forward, and then spread your arms, which is very comfortable. A gesture. This will make you feel comfortable and make your brain clearer.

Step 2 walk with your stomach closed

When walking and standing, you should contract your abdomen and cooperate with abdominal breathing to make your abdominal muscles firm. I won't get used to it for a day or two at first, but I just need to remind myself that "reducing abdomen can lose weight" at any time, and it will help stimulate gastrointestinal peristalsis, promote the discharge of waste in the body, smooth airflow and increase vital capacity. After a few weeks, not only the lower abdomen tends to be flat, but also the walking posture will be more charming.

"Abdominal breathing": the abdomen bulges when inhaling and contracts when exhaling.

Step 3 roll in groups

This fitness method is mainly used to maintain the balance of muscle strength, and can also effectively relieve fatigue.

Specific methods: curl up, bend over, bury your head, hold your head or knees with your hands, stand still for ten seconds, then roll up and down for 20 times, and then stretch, which is very comfortable.

Step 4 twist left and right

It can prevent and relieve lumbago and leg pain, and can also relieve the pain behind the neck, mainly by increasing the traction of the back.

Specific methods: you can take the left lateral position, straighten your left leg, cross your right leg from the front, open your arms horizontally, then twist, and then change directions to continue twisting.

5. Exercise that can be done anytime and anywhere-always choose the stairs.

Don't take the elevator or escalator, always take the stairs. If you are afraid of running out of time, go to work a few minutes early. If you want to have strong hips, climb the stairs with your toes.

Climbing stairs requires relaxing the shoulders and neck, keeping the neck upright, keeping the back straight and dancing the arms naturally, which can make the tense muscle groups relax actively, thus preventing or even alleviating diseases such as neck, shoulder, waist and leg pain. Therefore, stair exercise is the most convenient way for sedentary office workers to keep fit.

6. Hip muscle contraction

Repeat this action several times a day. It is said that thigh dancers rely on this to recruit tight hip lines.

7. park your car a little further.

You must walk for at least two minutes to reach your destination. Don't bother, walking is good for you.

8. When carrying a handbag, keep your arm and body at a certain distance.

You can exercise your biceps and triceps by the way.

9. Walk the dog for at least 20 minutes.

Running with your dog or even throwing a ball for him to pick up can exercise your upper body muscles.

10, never stand or sit when taking the MRT.

This is the most basic rule and the simplest way to exercise.

1 1. Don't take any transportation when shopping all day.

It can not only make your eyes enjoy the fun outside the window, but also walk a lot unconsciously under your feet, which is worth a try.

I would rather carry two baskets than a cart.

This is an excellent way to exercise your arm muscles while walking.

13. Don't hang down your arms naturally when you fill your shopping bag.

Bend your elbows so that your forearms are perpendicular to your body.

14, put a small ball in the middle of the knee and clamp it.

When we are sitting at a desk, doing this action can exercise the internal rotation muscle. Or you can put a book in it.

15, use the copier farthest from the seat.

Even if you have to stick to your seat all day, at least you can walk a few more steps.

16. Ride a bike with your children when you are with your family.

Children ride slowly, at most two kilometers per hour, so I don't ask you to ride with them, but run with them.

17, doing housework at home

Simply put, doing housework is actually a sport that kills two birds with one stone. Use a vacuum cleaner to clean windows, bathtubs, etc. These movements can exercise your muscles. You can also try a method that consumes a little more energy, such as tying something to the mop handle to increase the weight when cleaning the window glass.

18, knees bent and back straight when using vacuum cleaner.

This will exercise the thigh muscles and won't hurt your back.

19, back against the wall, knees bent, as if sitting in a chair.

You'd better keep this posture when you are in the corridor with your colleagues.

20, ask friends to dance.

With energetic music, you can burn 8.35 calories per minute.

2 1, to ensure that you are not tired of sports laughter.

Laughing a hundred times burns the equivalent of rowing 10 minutes.

22, all kinds of flowers and plants

Don't lean forward, keep your knees bent, keep your balance at any time, be happy and exercise fully. Usually, you can also take such a squat posture when receiving water from the water dispenser.