1, pull the ring leg exercise, if there is no seat to sit on the MRT, pull the ring and hold your feet back, which can lengthen the thigh line and make your legs more compact and beautiful.

3. Circle your arm. Stand naturally, look forward, hang your hands down, and then turn your arms backwards, upwards, forwards and downwards like skipping rope 10 times, and then turn in the opposite direction 10 times. This method can exercise arms and shoulders, enhance vital capacity and prevent cervical spondylosis.

4. Hands are empty. Repeated grasping and pinching of hands in the air can not only make hands flexible, but also improve blood circulation in the upper body. At the same time, it can also remove shoulder pain, neck pain and migraine, and the effect on scapulohumeral periarthritis is more obvious.

5. Practice your eyes often. When working with your eyes, look out of the window for one minute every half hour, and then blink a few times to have a rest. You can also do eye movements. This will help to relax eye muscles and promote eye blood circulation.

6. Diligent and targeted. In normal work, especially when the lower limbs are weak after sitting for a long time or standing for a long time, you can use the method of tiptoe to keep fit. Because the contraction and extrusion of the muscles behind the legs when tiptoeing will promote the blood return of the lower limbs of the exerciser, accelerate the blood circulation and prevent varicose veins of the lower limbs.

How do office workers do aerobics: rest at noon

1, Shoulder and neck relaxation exercise, 1/3 Sit in a chair, hold the back of the chair with your hands, lean forward, remember not to shrug your shoulders, open your shoulders back, and keep your chest forward, so that you can stretch your back that you can't move normally, especially for office workers who often sit in front of the computer, because they don't change their movements often. Stretching in time can eliminate fatigue.

2, the lower body circulation movement, sitting in a chair, put your right foot on the other knee, L-shaped vertical, put your hand on the right knee and press down, the inner thigh will feel sore, you can also relax the hip joint and promote blood circulation. Office workers who are used to sticking their feet or sedentary must do it.

3. byebye exercise of the lower abdomen. 1/3 Sit in a chair, hold the chair with both hands, and use the abdominal strength to lift your feet up and down after getting together. Suitable for sedentary and full-fed office workers, can eliminate belly.

4. Swing your hips and twist your waist. Take a standing posture, with feet shoulder-width apart, hands akimbo, four fingers in front and thumb behind Shenshu point. First slowly swing your hips 10 turn clockwise, and then rotate 10 turn counterclockwise. This method has certain preventive effect on diseases such as lumbar muscle strain.

Step 5 shake your head. Shaking your head can make the joints, blood vessels, muscles, ligaments and other tissues of the neck move. This can not only increase the blood supply to the brain, but also reduce the possibility of cholesterol deposition in the carotid artery, which is conducive to preventing hypertension, stroke and cervical spondylosis.

How do office workers do aerobics: after coming home from work

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2. Squat posture, the center of gravity of the hips moves backward, and the hands are extended upward. The back spine is in line with the cervical vertebrae and arms, and stays for about 30 seconds to 1 min. But remember to use the strength of the abdomen and buttocks, and don't put the weight on your knees. If your knees are overloaded, you are easily injured.

3. Standing posture: Hold the ball behind the right knee, lift the foot to the right, make the thigh perpendicular to the body as much as possible, and then move to the medial muscle. After lifting up and down for ten times, extend your feet to the left and back, stretch them for ten times and then change your feet to train your leg lines and abdomen. In this process, you should support your body with the strength of your stomach, so that it is not easy to lose your balance.

How do office workers do aerobics: dormitory aerobics

1. Lie on the bed, put your hands around your right leg, with your right knee close to your chest and your head close to your right knee, stop for 5 seconds, switch to the other side, and repeat 10 times. Lie on the bed with your hands around your legs, your knees close to your chest and your head close to your knees. Stop for 5 seconds and repeat 5 times.

2. Sit in a plate, lean forward, stretch your upper arms forward until you feel the muscles in your back, and pause for 5 seconds. Before returning to the sitting position, you can put your elbow on your knee, then slowly support yourself and repeat it five times.

3, sitting posture, legs bent on the chest, chin bent to the chest, and then slowly lie flat, roll back and forth, relax, repeat 5 times.

4. Kneel on the floor or bed, tighten your chin to your chest, arch your back, pause for 5 seconds, relax, and repeat 10 times.

5. Lie flat on the bed with your back flat on the bed surface, put your legs together, turn your knees to the right, stop for 5 seconds, then turn your knees to the left, relax, and repeat 10 times.

6. Lie flat on the bed, support with both hands, and slowly lift your legs over your head until you feel your waist. Relax and repeat five times.