Office workers can also have a fitness plan. Office workers usually have little time to do sports, but if they want to be healthy, it is good to do sports. In life, there are many sports suitable for office workers. Let's share some fitness programs that office workers can also have. Let's have a look.
Office workers can also exercise when they get up 1:
You can put a pillow behind your back, straighten your hands backwards and stretch your body; Do sit-ups 3 times; Put a pillow behind your back, tuck in your abdomen and let your toes touch the bed surface above your head; Put your hands on your head, put your knees together and turn left and right so that your knees touch the bed surface, but your hands are still close to the bed surface.
After getting up:
Do 10 push-ups after getting up, 100 leg lifts. Even doing handstands against the wall can not only enhance the strength of upper limbs, but also promote blood circulation.
When you get dressed
When dressing, you can put your hands behind your back and hold your chest when your hands are straight. The upper body naturally droops, the hands swing left and right, and the waist twists left and right at the same time; Put your hands on your head and bow your head, exhale at the same time, and inhale when you look up.
When brushing your teeth and washing your face:
You can do the rotation and lateral movement of the upper body, the flexion and extension of your hands as far as possible, and the knee flexion and extension of squatting and standing up.
When working at the desk:
Office white-collar workers spend most of their time working in chairs, so it is very important to maintain a correct sitting posture. Choose a chair with a backrest and armrests. When working, keep your forearms parallel and your knees at 90 degrees to your feet. In addition, you can put a cushion on the lower part of your back.
When copying a document:
When copying documents, you can relax your neck and shoulder muscles, turn your head rhythmically, and stretch your limbs while waiting. These exercises can especially relieve the pain of cervical spondylosis.
Take the elevator as little as possible.
Moderate-intensity physical exercise can help people enhance their heart function. So, take the elevator as little as possible and take the stairs instead. But if it is in some closed office buildings, it is not suitable to take the stairs. Because, in places where the air is not circulating and dirty, "taking the stairs" is easy to cause hypoxia in the heart and brain, and it will increase the burden on the heart, which is not good for the kidneys and liver.
lunch break
Don't rush back to work in the office after lunch. Walking after a meal not only helps digestion, but also helps you relax all parts of your body and your mood. Or stand for about half an hour after a meal, which can effectively prevent abdominal fat accumulation.
Do squats
You can do squats during work breaks. Feet apart, the distance is equal to the width of the shoulder, then slowly squat down, put your hands on the chair, get up and stand. Do this repeatedly 10 times, and continue to do it after a short rest 10 times. This exercise can help you strengthen the muscles of your thighs and back and improve the curve of your lower body.
When drinking tea or coffee
After working for a while, get up and make yourself a cup of tea or coffee. When making tea or coffee, you can stand on one leg in turn and raise one leg to the maximum; Or stand with your legs together and bend down to let your palms touch the ground.
Of course, after work, the fitness options are more colorful and the time is more abundant. Just choose the one that suits you, so I won't say much here.
Office workers can also have it. How do office workers make a reasonable fitness plan on fitness plan 2?
1, time
For office workers, time is undoubtedly the biggest obstacle to fitness. If you want to make a fitness plan, you must consider your own time. The most common person is a nine-to-five person. For this kind of people, our advice is to keep a good work and rest every day, go to bed around 1 1 at night, get up at 6 am, and then do simple exercise after getting up.
And if you need to catch the bus or subway in the morning and don't have much time to exercise, our suggestion has two periods. First, simply stretch around the company or office after lunch. In fact, our exercise is not only running, lifting iron and stretching, but also very necessary, so stretching at noon is also a good method.
In addition, you can exercise after work, and if possible, you can exercise in the gym near the company for about an hour, keeping an exercise frequency.
2. Efficiency
Because our problem is lack of time, the second thing to do is to ensure efficiency, just like we only have two hours of exercise four times a week. If you spend another day practicing small muscles such as arms and abdominal muscles, it is really inefficient.
Our suggestion is that under the premise that the training time is not guaranteed, we should give priority to training large muscle groups and choose compound movements to start training. For example, you can give priority to squat, bench press and hard pull as the main body of training, and then stimulate the small muscles properly after completing these big moves.
Step 3 eat and rest
We all talked about how to train and how to ensure efficient exercise frequency and time. Finally, talk about rest and diet. We all know that diet is very important in fitness. Whether you gain muscle or lose fat, your diet will directly affect your ultimate success. Eating well is the first step you need to improve.
In addition, rest is also essential. We are office workers, and we are very tired when we go to work every day, and we are even more tired when we exercise, so we must ensure 8 hours of sleep every day after exercise.