Reading: Reed seems to work in a comfortable environment, but in fact, their health is not guaranteed, so white-collar workers need to do more. So what? What are the actions?

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Office and family make white-collar workers perfect.

Transverse bending motion:

Hold a handbag with a proper weight, and put the palm of your other hand on the back of your head. Then, the handbag hangs naturally like being pulled to the ground, and the body bends sideways. The recovery action is: slowly lift the handbag and slowly straighten up. The left and right sides alternate.

Move backwards:

Keep your feet shoulder-width apart, hold the chair in one hand and keep your upper body fixed. Then, stand with your knees forward, while your waist slowly falls and leans back, and keep this posture until you are tired. This kind of exercise can make the muscles in the front thigh strong and consume the fat in the buttocks.

Transverse bending motion:

Hold a handbag with a proper weight, and put the palm of your other hand on the back of your head. Then, the handbag hangs naturally like being pulled to the ground, and the body bends sideways. The recovery action is: slowly lift the handbag and slowly straighten up. The left and right sides alternate.

Move backwards:

Keep your feet shoulder-width apart, hold the chair in one hand and keep your upper body fixed. Then, stand with your knees forward, while your waist slowly falls and leans back, and keep this posture until you are tired. This kind of exercise can make the muscles in the front thigh strong and consume the fat in the buttocks.

Let the young exercise.

At school, teachers often teach us to sit and stand. After leaving the society, I found that the teacher was more right, because in the office, I need to sit and stand more. Not only that, I think it's better to squat in the office. Why? Because sitting in the office for a long time, squatting will make the blood circulation of the whole body smoother and let the body organs get exercise; It also plays a great role in the joint activities of the body.

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Why do you want to do squats?

People who often sit in front of the computer, most of them sit in a nonstandard posture. The spine and cervical vertebra always keep an angle, which causes the spine to be under great pressure, and the muscles and blood vessels of the body are in a state of oppression, especially those over 40 years old should pay more attention to sitting posture and exercise. Experts suggest that every 1-2 hours every day, you should leave your seat for a little walk and do squats, which can move your joints, relax your muscles, improve your balance, improve your body shape, improve your cardiopulmonary function and make your body younger. When people take a squat posture, the diaphragm is lifted, which can increase the range of motion of the chest and lungs. The cervical spine and spine are well stretched. Squat together, the whole body muscles from tension to relaxation, as if doing a whole body muscle * * *. But how to do squats to achieve good results?

Doing squats often can make your body younger.

How to do squat is better?

Find a slightly empty place, spread your legs shoulder-width or slightly wider, and put your hands in front of you naturally. Exhale, squat at a uniform speed, hold your knees with both hands at the same time, and pause for 2-3 seconds after squatting to the lowest point; Inhale, try not to support your knees with your hands, and stand up with the strength of your legs as an initial action. It won't take long, 1-2 minutes.

I suggest:

Doing squat exercise is just an adjustment exercise after sitting in the office for a long time. If you want to be healthier, this amount of exercise is far from enough. Regular fitness exercise is the guarantee of good health. Exercise that can achieve a certain amount of exercise, such as running and playing ball after work, is the main fitness project.

Office gym's Six Skills

Under normal circumstances, muscles are elastic, allowing body tissues and joints to fully stretch. If your muscles are elastic, your posture will naturally reach the ideal state, which will help you breathe smoothly and increase the oxygen carrying capacity of your blood. The brain will get more oxygen, and people's thinking will be more sensitive and creative.

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Dr. Hedge, a professor of ergonomics at Cornell University, who ranks in the top 100 in the United States, suggested that migrant workers should adopt the 20/20 fitness rule at work. The so-called 20/20 means standing up for 20 seconds after 20 minutes of work and stretching. "Even if you just leave the computer for 20 seconds, you can reduce fatigue and accelerate blood circulation." Professor Hodge said.

Here are some small things that can be done directly on the office chair. It is appropriate to do it every two hours, which will relax tense muscles and greatly improve your breathing and oxygen supply.

First, chest lifting exercise

Sit in a chair with your feet flat on the ground and your legs naturally at your sides. By inhaling, gently lift your chest muscles to the ceiling, keeping your eyes straight and your chin parallel to the ground. Hold this position 10 second, and then relax. Repeat the same action for 5 to 10 times.

Second, the shoulder resumed movement.

As mentioned above, keep your chest open, but change your hands to akimbo, and put your arms back as far as possible, so that you can feel the stretching force of your chest. Also hold 10 second, then relax and repeat this action for 5 to 10 times.

Third, close your chin and practice

Continue to hold your chest out, with your chin parallel to the ground, and then retract your chin, head and neck inward. Note that it is not downward, but parallel to the ground. Hold this position 10 second, relax and repeat. Tip: Putting your finger on your upper lip can help your head move in the right direction.

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Fourth, the cervical vertebra bone bends.

Still holding your chest out, your head leans forward slightly, just like nodding your head, until you feel the stretch at the junction of your head and neck. Hold 10 second, relax, and then repeat 5 to 10 times.

Five, back, neck and shoulder muscles to strengthen exercise.

To strengthen the muscle strength of this "diamond" area, you only need to use the scapula in another posture to restore the action. Stand up straight, put your hands and fingers behind your head, put your elbows back and keep your shoulders as close as possible. Hold 10 second, and repeat 5 to 10 times after relaxation.

VI. The Diamond Movement

Stand up straight, fasten your hands behind your back, and try to keep the scapula muscles close together. Hold 10 second, relax, and repeat 5 to 10 times.

Secrets of working and fitness in the office

1, tighten the waist and abdomen

Straighten up first, take a deep breath, and then tighten the waist and abdomen for 2-3 seconds, usually 4-8 times a day, which can strengthen the muscle strength of the waist and abdomen and is effective.

Step 2 tighten back muscles

Tighten the back muscles with your shoulders for 4-6 seconds, usually 4-8 times a day, which can strengthen the muscle strength of your shoulders and prevent the back muscles from being sore.

Hold your hand and lift your body.

Holding the handrail with both hands and forcibly lifting the body for 3-4 seconds, usually 4-8 times a day, can remove excess fat from the abdomen.

4. Abdomen and buttocks

First tuck in the abdomen, hold up the armrest with both hands, then tighten the gluteus maximus, and lift the buttocks slightly from the chair for 4-6 seconds, usually 4-8 times a day, which can strengthen the muscle strength of the waist, abdomen, buttocks and legs.

5. Bend your knees and hug your legs

Bend your knees and lift your legs, hold your calves with your hands and keep your knees close to your chest. Generally, repeating this 4-8 times a day can promote blood circulation in the legs.

Step 6 turn your waist

Hands akimbo, feet on the ground, and then turn the waist as far as possible from left to right, generally repeating 8- 12 times a day, which can strengthen the muscle strength of the waist and abdomen, improve the flexibility of the waist and remove excess fat from the abdomen.

Summary: White-collar workers should not only cope with busy work, but also have enough time to do some fitness exercises. Then, let's learn the skills I prepared for you.