During the lunch break of fitness exercise, sedentary office workers and student parties need to get exercise. Exercise can relieve our mood and help us get rid of fat. Some simple fitness exercises can be done easily. Now share five calisthenics during lunch break.

Five exercises during lunch break 1 1, reverse arm stretching.

Objective: To stretch the arm and improve the digestive efficiency.

When sitting in a seat, one arm hangs down and the other arm stands upright. Pull your arm in the opposite direction until your back feels slightly squeezed. Because of its good exercise effect, it can make the action more open. It would be better to relax like this. Exercise intensity: Repeat 8 times.

2. Sit on your knees.

Objective: To relieve leg tension and consume excess insulin.

After sitting in the seat, put your left leg on your right knee, hold your left knee with your right hand, and turn the chair back to the left with your left hand. After turning to the maximum, hold for one second and return, and repeat the direction change. Exercise intensity: repeated 10 times.

3. Half squat

Objective: To relieve waist pressure and promote bile secretion.

With the semi-squat shape of the chair surface "touching but not pressing", keep the muscles of both legs tense, and at the same time hold the waist and eyes with both hands, and lift the whole body to the upper right in front. Exercise intensity: the whole action can be less than 45 seconds.

4. Stand up and shake hands with you

Objective: To relieve wrist tension and digestive system congestion.

Stand in a free posture, put your hands on the trouser line at both sides of your body and look forward; After that, keep your wrist still from your shoulder and shake it at the same frequency. Exercise intensity: the whole action does not exceed 30 seconds.

5, back movement

Objective: To relax the upper back and increase gastric motility.

You can stand or sit up straight, put your hands behind your neck, keep your arms still, and use the strength of your back to clamp the muscles on both sides of your back and repeat the action repeatedly. Action intensity: the whole action does not exceed 45 seconds.

5 exercises for lunch break. 2. Teach you to relax during lunch break in the office.

1, relax at your desk

If you are too busy to leave, take off your shoes and try some yoga moves, your attention will be more focused and your mood will be relieved. Practice: straighten your hands outward, shoulder high, palms up, then lift them quickly, put your palms against your heart, inhale through your nose, put your arms back in place quickly, and exhale at the same time. Repeat for about 1 min, then rest and repeat.

Step 2 Seize the opportunity to burn fat

If you want to burn a little calories during your lunch break, the following exercise is very suitable. Doing aerobic exercise on the treadmill for 30 minutes has a remarkable effect. Practice, and then take turns to do 3-minute brisk walking and 1 minute buffer time. When walking fast, slowly raise the slope of the treadmill every time, return to zero when resting, and repeat it back and forth for 5 times.

Then do five minutes of abdominal and back exercises, five minutes of push-ups, and five minutes of stretching to relax.

Step 3 jump rope to balance muscle strength

The best way to keep fit is to keep doing these powerful aerobic exercises and weight lifting exercises, which will definitely make your muscles feel more balanced.

Practice, exercise with weight-lifting fitness equipment for one minute, keep exercising, keep a high heart rate and consume more calories. Use different weight lifting equipment at a time to ensure that you can move to different body parts. Do this 10 times in turn, and finally relax with abdominal exercises, then take a bath and be sure to relax all over!

Step 4 improve your body posture

Although exercise can relieve physical stress and fatigue, common bad posture may be the main cause of muscle soreness, which will affect the body, mind and health in the long run. If possible, you can ask a massage expert to observe your sitting or standing posture and try to get rid of the source of pain.