Mackenzie keeps fit in a healthy office, exercise is the basic way to keep healthy, and exercise is conducive to enhancing the body's immunity. In the workplace, we often have no time to exercise because of our busy work. Now learn Mackenzie's body-building method, and your health is guarded by yourself. Next, share some related contents about Mackenzie's fitness method in the workplace health office.
Mackenzie Body-building Method of Workplace Health Office 1
People who work at their desks for a long time have this experience: whenever they work for a period of time, they will feel very comfortable after stretching. In fact, this is also an important fitness method, called Mackenzie method, which is named after Mr RobinMcKenzie of Australia. Its basic point is to often exercise in the opposite direction to the working posture.
Sitting for a long time is one of the main causes of neck, shoulder and back pain, especially for white-collar workers who have been engaged in copywriting for a long time. Maintaining correct posture and targeted exercise can eliminate fatigue and avoid the occurrence of the above diseases. In the office, the space is narrow and the work is tense. People usually bow their heads, collapse their shoulders, bend their elbows, bend over and bend their legs when working. Keeping this posture for a long time will make some muscles of the body overtired, while other muscles will be in a state of disuse for a long time, and the contractility will decrease, resulting in incorrect sitting posture, muscle soreness, and cervical or lumbar diseases may occur over time.
In the office, make full use of your work break and do the following actions 10- 15 times. As long as you persist for a period of time, you can get unexpected results.
1, stretching:
You can sit in a chair, stretch your limbs as far as possible, hold your head high, and inhale and exhale accordingly. It can relax the originally tense muscles, at the same time contract the originally relaxed muscles and promote blood circulation.
2. Push-ups:
Hands on the edge of the table, legs together straight, the whole body and the desktop form an oblique angle (according to their own strength to master the oblique angle between the body and the desktop); Then, bend your arm to lower your body, press the weight of your whole body on your arm, and then support your body with the strength of your arm. It can exercise upper limb muscles and prevent upper limb muscle fatigue.
3. Go in and turn your wrist:
Cross your fingers, and then extend your palms down or forward several times. Then rotate around your wrist. Rub your hands several times after the end. It can exercise the muscles of fingers and wrists.
4. bob your head:
Do a few bow and head movements first, and then do a few left and right rotation movements. Most of the neck muscles are at rest in working posture. Shaking your head can alternately contract and relax the neck muscles.
The above actions can be completed individually or in combination. Choose the appropriate fitness method according to the posture at work. The amount of each movement can be mastered according to the length of rest time and whether the self-feeling activity is comfortable or not. It usually takes about 10 minutes. After completing the action, you can use activities such as drinking water and going to the toilet as the exercise.
It should be noted that there are many reasons for neck, shoulder and back pain, and the above activities can be carried out after consulting doctors and physiotherapists if necessary, so as not to affect the treatment of the disease.
Mackenzie's Body-building Method 2 1, Office of Workplace Health, when working at the desk
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 want to know that running can relax brain fatigue and improve work efficiency.