(1) Exercise method: jog for 5 ~ 10 minutes first, and then speed up slightly after the body warms up. The time is 15 ~ 20 minutes, and it lasts for 20 ~ 30 minutes. When running, the movements should be relaxed and natural, and the breathing should match the rhythm of running. Generally, you should run 3-4 steps, breathe 3-4 steps, inhale through your nose, and exhale through your nose and mouth. Don't run too fast, first follow your feet and then transition to the soles of your feet, naturally bend your elbows and swing back and forth.
(2) Requirements: Run for 20-30 minutes each time, 3-5 times a week. In the first month, the intensity of exercise can be controlled at about 60% ~ 70% of your maximum heart rate. With the increase of endurance, the intensity can be gradually increased, and the maximum can not exceed 80% of your maximum heart rate.
(3) Efficacy: It can enhance the cardiopulmonary and respiratory functions, improve physical endurance and enhance leg strength.
push-up
(1) Exercise method: Use the desk as an exercise facility. The whole body weight is pressed on two arms, and then the body is supported by two arms and two legs for 20 ~ 50 times in a row.
Put your hands and feet flat on the ground and keep your body parallel to the ground. Put your hands on your sides and bend your elbows to lower your body, then straighten your arms to support your body. Do this for 10 ~ 15 times.
Hands on the ground, feet on a bench or other object 20 ~ 40 cm high, legs straight. Do it continuously for 5 ~ 10 times as described above.
(2) Requirements: When the body descends, the chest should be as close to the table or the ground as possible, and the body should be straight. When propping up, don't bend over and pout. The three methods can be practiced together, or one of them can be practiced separately. If you practice alone, repeat 2 ~ 3 groups 10 ~ 15 times.
(3) Efficacy: Strengthen the strength of upper limbs, waist, abdomen and chest, and exercise the cardiopulmonary function, which is especially effective for the staff who sit at the desk for a long time, and can relieve the oppression of bending over the back and chest for a long time.
Dumbbell aerobics
(1) Practice method: (straight arm lifting) spread your feet naturally, bend your elbows on your shoulders with a dumbbell in each hand, do straight arm lifting and then restore, and then stretch repeatedly 10 ~ 15 times in turn.
(Straight-arm chest expansion) Open your feet shoulder width, hold dumbbells on your chest and straighten your arms, then open and close your arms left and right to do chest expansion. Do 10 ~ 15 times.
(Bend your elbows straight) Open your feet and hold the dumbbell with your palms up. Then bend your elbow and lift it upward, and do 10 ~ 15 times in a row.
(Bow sideways) Open your feet to the left and right, and the distance is greater than your shoulders. The upper body leans forward into an arch, with two dumbbells in front of it, then the arms are lifted vertically to both sides and then restored. Do it 10 ~ 15 times continuously.
(2) Requirements: During the initial training, you can practice one by one according to the method order. Do 2 ~ 3 groups of each method in each exercise, and do 10 ~ 15 times in each group. You can rest between groups 1 ~ 2 minutes and do it 3 ~ 4 times a week. After a period of exercise (1 ~ 2 months), you can practice the above methods together, and do two groups at a time, with the same number of times and weeks in each group.
The weight of dumbbells can be 2 ~ 4 kilograms according to your physical condition, and you can also use other weights instead of dumbbells.
(3) Efficacy: Enhance the muscle strength of upper limbs and chest and back, and make the body stronger.