Correct chair exercises: (1) Tighten the waist and abdomen, first straighten the body, take a deep breath, then tighten the waist and abdomen, keep it for 2-3 seconds, and generally repeat it for 4-8 times, which can strengthen the muscle strength of the waist and abdomen and effectively prevent backache.
(2) Tighten back muscles. Tighten the ornament backward for 4-6 seconds, generally repeating for 4-8 times, which can strengthen the muscle strength of the shoulder and prevent the muscle soreness of the shoulder and back.
(3) Lift the body with both hands, and forcibly lift the body for 3-4 seconds, generally repeated for 4-8 times, which can eliminate fatigue and remove excess abdominal fat.
(4) Belly-in and hip-lifting: First, belly-in, hold the armrest with both hands, then tighten the gluteus maximus, and lift the hip slightly from the chair for 4-6 seconds, generally repeating for 4-8 times, which can strengthen the muscle strength of the waist, abdomen, buttocks and legs.
(5) Bend your knees and hug your legs, lift your knees, and hold your calves with your hands so that your knees are close to your chest. Generally repeated 4-8 times, it can promote blood circulation in the legs.
(6) Put your hands on your hips, turn your waist with your feet on the ground, and then turn your waist as far as possible. Generally, repeat 8- 12 times, which can strengthen the muscle strength of the waist and abdomen, improve the flexibility of the waist, and remove excess fat from the abdomen.
This set of chair aerobics can exercise the muscles of waist, abdomen and legs, move the joints of limbs, promote blood circulation, increase cardiopulmonary function and relieve fatigue of lower limbs. For people who are sedentary in the office, try it in their own chairs.
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(65438+ The waist of the lower body is straight, the knees naturally bend 90 degrees, and the sitting posture with both feet on the ground is maintained.
(2) Swimming Exercise Because the head is always raised when swimming, the neck muscles and waist muscles are exercised, and people do not have any burden in the water and will not cause any damage to the intervertebral disc, which can be regarded as a more effective way to exercise the cervical spine.
(3) The computer should be placed at the right height. Install the center of the computer screen at the same height as the operator's chest, and it is best to use a chair with adjustable height. There should be enough space between the computer desk and the chair to stretch your feet, your knees naturally bend to 90 degrees, and your feet remain on the ground. Don't cross your legs, so as not to affect the blood circulation in your legs.