We can relax in front of the computer. Different exercises are suitable for different times. At the same time, it can also improve physical fitness. We should arrange our exercise time reasonably, and now we can easily share our fitness skills in front of the computer.

You can easily exercise in front of the computer 1 practice 1: facial movement.

Hold the top of your head with your fingertips and gently press it up and down to move. Then gently massage from the temple to the chin, hold the upper eyelid with your index finger and thumb, and pull it outward, which can be repeated many times. Hold the ear bone and pull it up, down and out for 3 times, then turn it back and forth for 3 times.

Gently massage around the eyes along the cheekbones. Massage from nostril to chin and back to the original point. Massage your chin. The mandible rotates left and right five times. Hold the tip of your nose with your palm and do circular motion five times in each direction.

Exercise 2: Neck and Back Movement

Move your head forward slowly and gently, keep your chin as close to your chest as possible, and let your back muscles stretch as much as possible. Then slowly raise your head until the muscles in your throat are tight, and repeat 5 times.

Slowly and gently turn your head to the right and keep your shoulders still. Look at a target behind you, hold it for 5 seconds and turn around. Turn left again and hold for 5 seconds. Repeat 5 times. In this process, avoid spinning too fast to prevent neck muscle strain or dizziness.

Exercise 3: Wrist and arm movements

Bend the forearm, extend the forearm, rotate the wrist clockwise and counterclockwise, extend and retract five fingers at the same time, open the palm of your hand and close one finger at a time. Do 10 to 15 times per hand and repeat it two or three times a day to prevent tenosynovitis and other symptoms on the wrist.

Press your hands over your shoulders, slowly move your elbows up and down, and let your arms rotate around your shoulders. Do this for 20 times in each group and do it for 3 groups in a row. It can prevent arm numbness caused by overwork.

Exercise 4: Abdominal exercises

Abdominal exercise: Knees are shoulder width apart, waist and back are straight, body leans back, contracts abdominal muscles, and drives shoulders to bend to waist. At this time, the back is curved. Pay attention to inhale when abdominal muscles are tightened and exhale when relaxed. Do it 5 times in each group, a total of 3 groups.

Exercise 5: Leg Exercise

Leg relaxation exercise: relax your back, lean on the backrest, slowly straighten your knees and lift your calves. You can feel the strength of the muscles on both sides of the thigh, and your legs can be done alternately. Stick to 15 times, and the whole body will feel relaxed.

Exercise 6: Foot Movement

Foot ballet practice: keep your knees together, keep your body in a correct sitting position, put your feet on the ground, raise your heels as much as possible, control the rhythm like ballet, and make your feet move up and down flexibly. Try to relax as much as possible during the process, and the specific times are not limited, as long as you feel comfortable. This exercise helps to relieve the tension of calf muscles and accelerate the blood circulation of feet.

It's too easy to exercise in front of the computer. 2 computer aerobics.

Basic posture:

Before each training exercise, stand naturally, look straight at your eyes, separate your feet slightly, shoulder width apart, and hang your hands naturally. Relax all over.

Tilt forward and backward:

Hands akimbo, first look back, inhale at the same time, look up at the sky, pause for a minute; Then slowly lower your head to the chest position, exhale at the same time, and look at the ground. When doing this, keep your mouth closed and keep your chin as close to your chest as possible. After stopping for one minute, do it up and down four times. The essence of action is: stretch, relax and slow, so as not to feel uncomfortable.

Raise your arm and turn around:

First raise your right arm, palm down, look up at your palm, turn left slowly, and stop for a minute. When turning, pay attention to the heel turning 45 degrees, the body center of gravity leaning forward, and then the body turning to the right rear side. Inhale slowly when you turn, and exhale slowly when you turn. The whole movement should be slow and coordinated. When you turn your neck and waist, try to turn as much as possible and stop for a minute. When you return to your natural posture, change your left arm. When changing the left arm, put down your hand and press slowly along the root of your ear. Do it again after changing arms, and do it again and again.

Rotate left and right:

Hands akimbo, first slowly turn your head to the left and inhale into your chest. After straightening your right neck, pause for a minute, then slowly turn to the left and exhale at the same time. After straightening your left neck, stop for one minute. Do this repeatedly and alternately four times.

Shoulder lifting and necking:

Before doing exercises, stand naturally, with your eyes straight up, your feet slightly apart, parallel to your shoulders, and your hands drooping naturally. When moving, lift your shoulders slowly and shrink your neck as much as possible. After stopping for one minute, the shoulders slowly relax, the head and neck naturally stretch and return to nature. Then, the shoulders sink hard and the head and neck are pulled up. After stopping for one minute, relax your shoulders and exhale naturally. Pay attention to inhale slowly when stretching your neck, hold your breath when staying, and relax your shoulders and neck as much as possible when relaxing your shoulders. After returning to the natural style, do it again four times.

Swing from side to side:

Before doing exercises, stand naturally, with your eyes straight up, your feet slightly apart, parallel to your shoulders, and your hands akimbo. When moving, the head slowly tilts to the left shoulder, so that the left ear is attached to the left shoulder. After stopping for one minute, the head returns to the middle position; Then lean to your right shoulder, stick your right ear to your right shoulder, stop for a minute, and then return to the middle position. Repeat it four times from side to side. Inhale when shaking your head, and exhale slowly when returning to the middle position. Try to relax your shoulders and neck when doing exercises, and it is better to move slowly and steadily.

Wave bending and stretching:

Before doing exercises, stand naturally, look up with your eyes, your legs slightly apart, parallel to your shoulders, and your hands naturally droop. During the movement, the mandible bends and stretches downward and forwards in a wave-like manner. When doing this action, the lower jaw should be as close as possible to the chest, the shoulders should be raised, the chest should lean forward, and the shoulders should move back and forth slowly. Inhale slowly when chin flexes and stretches, exhale slowly when head is raised and restored, relax shoulders, and make two one-minute pauses; Then do jaw extension and flexion exercise (sports food) in turn, inhale from top to bottom, exhale when restoring, do it twice, and practice it twice on both sides.

It should be noted that the whole movement should be slowly coordinated, the muscles should be slowly tightened and exposed, and then appropriate relaxation movements should be made, and appropriate rest should be taken when you feel tired. If you can't do the standard well at first, you should do it step by step and don't be hasty, so as not to cause more damage to the spine and other parts.