1. Xiangyan

After ...

range

This action can stretch the shoulder and neck muscles, effectively prevent hunchback, correct sitting posture and adjust breathing.

Decomposition action:

Step 1: 1/3 Sit in front of the chair and hold the backrest of the armrest on both sides of the chair with both hands.

Step 2: Hold out your chest, hold up your body and let your hips leave your seat, straighten your body, look back and expand your shoulders.

Frequency and time: hold for 6 seconds and repeat 10 times.

Stretch your back

This action can exercise the body, stretch the muscles at the back of hips and thighs, stretch the muscles at the back, and relieve muscle fatigue in these parts.

Decomposition action:

Step 1: Face the table, stand with your legs apart and hip width apart.

Step 2: Lift your arms forward, bend your knees and hold the desktop.

Step3: Step back with your feet, press your back down, tuck in your abdomen and lift your hips, and lengthen your back.

Frequency and time: repeat 10 times, and keep stretching for 3-5 seconds each time.

Twist in a chair

This action can exercise the lateral waist muscles and beautify the waist line.

Decomposition action:

Step 1: Sit in a chair with your upper body straight and your left leg pressed against your right leg.

Step 2: Take a deep breath. When exhaling, turn your waist slightly to the left and look over your left shoulder. Keep the hip joint forward.

Step 3: Put your arm out of your body, grab your arm or chair back, and gently stretch it.

Frequency and time: hold 10 second, and then do the other side.

4. Sit and translate

This action can stretch the leg muscles and tighten the calf.

Decomposition action:

Step 1: Sit in a chair with wheels, with your feet flat and your hands flat on your thighs.

Step 2: Lift your toes off the ground and only let your heels touch the ground.

Step 3: Push the chair back slowly with your heel until your legs are completely straight.

Step 4: Keep your upper body relaxed, and then pull the chair back with your heel.

Frequency and time: Do 12 to 15 times, push out in 3 seconds and pull back in 3 seconds.

Second, the four hazards of sedentary.

Hazard 1 of sedentary: Sedentary makes people's brain lack of blood supply, which leads to the decrease of oxygen supply and nutrients in the brain, aggravates people's fatigue, insomnia and memory loss, and increases the possibility of suffering from Alzheimer's disease.

Hazard 2 of sedentary: Sedentary will cause muscle aches, stiff neck, headache and dizziness, which will aggravate people's lumbar diseases and cervical diseases.

Hazard 3 of sedentary: according to the law, sitting in the office and working hard every day consumes a lot of mental and physical strength, so you should always feel hungry, but why don't you want to eat anything and feel hungry when it's time to eat? This is the power of sedentary.

Danger 4 of sedentary: sedentary can make venous plexus near rectum congested for a long time, and the degree of congestion is aggravated, thus aggravating people's hemorrhoids and leading to diseases such as stool bleeding and anal fissure.