The best fitness exercise for office workers, most people sit in front of the computer. Sitting in the office for a long time every day can easily lead to obesity and cervical spondylosis. I don't have time to go to the gym after work, so I can only exercise in various intervals. The following are the best fitness exercises for office workers.
The best fitness exercise for office workers 1 1. 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.
Second, 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.
Third, 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.
Fourth, 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.
Fifth, rub your ears.
There are many acupoints on the auricle. Rub the auricle back and forth with the index finger, middle finger and ring finger of both hands to stimulate various acupuncture points distributed on the auricle. The number of times also depends on everyone's situation, generally about 20 times.
Sixth, rub noodles
Put your hot hands flat on your face, with the middle fingers of your hands down from both sides of your nose to both sides of your nose, and rub them repeatedly until your face is hot. Then close your eyes and massage around your eyes with your fingertips.
Seven, rubbing your neck
First, repeatedly massage Fengchi and Fengfu points at the back of the neck with the index finger and ring finger of both hands, from light to heavy until local fever occurs, and then rotate the neck left and right, back and forth, slowly but greatly.
Eight, lip contraction
Breathe upright, hands akimbo, and inhale in the abdomen first. Pause for a moment, then shrink your lips, don't use force, exhale slowly until you finish vomiting, then take a deep breath and repeat it for more than ten times. This can prolong the time of oxygen in alveoli and promote the exchange of oxygen and carbon dioxide.
Nine, bend over
Feet naturally separate, hands akimbo, bend left and right for about 30 times, then pitch back and forth for 30 times, and then expand your chest several times with your left and right arms.
Walk
Walking refers to a casual and leisurely walk.
1, before walking, let your whole body relax, move your limbs properly, breathe evenly, be calm, and then take a leisurely walk, otherwise the purpose of exercise will not be achieved.
2, the steps should be easy, just like walking around the house. This can adjust the qi and blood of the whole body to achieve peace, pulse circulation and internal and external coordination.
3, walk calmly and gently, don't rush, temporarily put aside all trivial things to solve fatigue and confusion.
4, walk step by step, do what you can, and be tireless, don't gasp.
5. Walking speed can be divided into slow walking (slow walking, steady walking, about 60-70 steps per minute, so walking is suitable for the elderly and infirm and exercise after meals), fast walking (fast walking, about 65,438+020 steps per minute) and slow walking (because this kind of walking is relatively light, it can refresh the mind and make the lower limbs vigorous and powerful).
Stop for a short rest after walking a certain distance, and then walk again; Or walk fast and then walk slowly. This kind of walking slowly is suitable for three kinds of people, the recovered and the sick. The key to walking is perseverance, and the function can only be revealed after a long time.
The best in the office. Exercise 2 Action 1:
Stand, hold the chair back with both hands, lift your left leg backward, lift it to the highest point and then put it down. Then open the left leg to the left to the highest point and put it down. Change your right leg and do the same. Do left and right legs 15 times or so.
Action 2:
Sit in two-thirds of the chairs, straighten your hands forward, flush with your shoulders, lean forward and keep breathing evenly, about 15 times.
Action 3:
Sitting posture, hold both sides of the chair with both hands, put your legs together, bend your knees and raise them so that your thighs are close to your abdomen, and then put them down. Repeat 15~20 times.
Action 4:
Stand, hold the desk with both hands, put your left leg back on the chair, and kneel on your right leg. The thigh and calf of the right leg are at 90 degrees, then slowly straighten the right leg, repeat 15 times and then change the left leg to bend your knees.
Action 5:
Sitting posture, chest out and abdomen in, waist straight, two small dumbbells or two bottles of mineral water in both hands. When the arms are raised, the left leg is raised and parallel to the ground. Put down your arms, put down your legs. After repeating this 15 times, change the right leg and lift it again 15 times.
Action 6:
Sitting posture, lean forward 45 degrees. Open and straighten your arm, and then swing your arm clockwise for about 10 turn instead of counterclockwise 10 turn.
The best fitness exercise for office workers 3 swimming
Swimming is a kind that many people like, and swimming is a sport that is more suitable for white-collar workers who sit in front of a computer desk for a day and are prone to shoulder pain and backache. People are affected by buoyancy in water, and their joints and spine will not bear too much weight. When swimming, the spine is relaxed, and the muscles of the neck, back, waist and legs are also relaxed. Regular exercise can enhance physical fitness.
run quickly
This is a fitness exercise suitable for both men and women white-collar workers. Running can enhance vital capacity, speed up the body's metabolism, speed up the heartbeat and strengthen blood circulation. Doing these exercises regularly will definitely achieve the effect of strengthening the body.
Indoor squash
Indoor squash is a fast-paced sport that allows participants to get more exercise in a short time. Playing squash regularly can promote people's endurance, explosive force, cardiopulmonary function, tendon strength and other functions, and at the same time can greatly improve people's physical coordination, reaction and judgment, psychological endurance and self-control, which is most suitable for young male office workers.
The best fitness exercise for office workers 4 1, eye training.
When working with your eyes, look out of the window every half hour 1 minute, and then blink several times to have a rest. You can also do eye movements. This will help to relax eye muscles and promote eye blood circulation.
2. shake your head.
The neck is composed of cervical joints, blood vessels and muscle ligaments. Shaking your head can make these organizations move. This can not only increase the blood supply to the brain, but also reduce the possibility of cholesterol accumulation in the carotid artery, thus helping to prevent stroke, hypertension and cervical spondylosis.
Step 3 stretch.
When the body is in a posture for a long time, a large amount of blood will accumulate in the veins of muscle tissue. At this time, stretching will promote the relaxation or contraction of most muscles in the whole body. In just a few seconds of stretching, a large amount of congestion is washed back to the heart, which can greatly increase the circulating blood volume and improve blood circulation.
Step 4 comb your hair.
Brush from the forehead to the top of the head to the back with a wooden comb, and gradually accelerate. Don't use too much force when combing, so as not to cut your skin. This can stimulate scalp nerve endings and head acupuncture points, promote local blood circulation, and achieve the effects of eliminating fatigue, strengthening body and promoting hair growth, which is especially important for mental workers.
5, facial movement.
During the break, open and close your mouth as much as possible to drive all the muscles on your face and even your scalp to do rhythmic exercise. It can accelerate blood circulation, delay the "aging" of various local tissues and organs, and make the mind clear.
6. gnash your teeth
"gnashing teeth" can pull the muscles of the head, promote the blood circulation of the head, and then play a role in refreshing the brain and enhancing memory.
7. Play with your brain.
Sitting in a chair, pressing two ears with the palm of your hand, and tapping your brain gently with your index finger, middle finger and ring finger, you can hear the sound of banging. Play 10 ~ 20 times a day, which can relieve fatigue, prevent dizziness, strengthen hearing and treat tinnitus.