Office alternative invisible fitness method, exercise can promote the body's metabolism, exercise is the basic way to keep healthy, moderate exercise is good for health, simple exercise can also help us exercise, understand the office alternative invisible fitness method, and get moving quickly!
The alternative invisible fitness method in the office 1 "invisible fitness method" is simple and easy, and people can achieve the purpose of fitness without leaving their jobs in the office. The exercise method is as follows:
1, close your eyes and turn your eyes. First press it clockwise 6 times, then press it counterclockwise 6 times. Then open your eyes and look at the green lawn or trees in the distance outside the window for 2-3 minutes. This has the effect of protecting eyes and regulating eyesight.
2. Divide the whole body into several sections, and then relax in sections. Relax from top to bottom first. The order is: head-neck-two upper limbs-chest and abdomen-back-two thighs-two calves.
Then, the backward relaxation method is used to relax from bottom to top. The order is: two feet-two calves-two thighs-hips-waist and back-abdomen and chest-neck-head. Do it for 3 cycles in a row. Doing so is conducive to eliminating tension and physical fatigue.
3. Take abdominal breathing. Relax the abdominal muscles when inhaling and contract them when exhaling. Repeat this action for 3 minutes. Generally, it can increase gastrointestinal peristalsis, promote metabolism and lose weight.
4. Sit in a chair, slowly push out your chest, let your shoulders open backwards, and then do 10 ~ 12 times. Then shrug your shoulders 12 times, which can improve the physiological function of the lungs and prevent cervical spondylosis and scapulohumeral periarthritis.
5. Put your hands on your thighs, make a fist with your palms up, and then stretch your fingers in the order of thumb, index finger, middle finger, ring finger and little finger. Repeat the same action with your left and right fingers. 12 times. Generally, it can relieve hand muscle fatigue and promote blood circulation.
6. Sit in a chair, lift your toes, and at the same time forcefully contract the calf and thigh muscles. Then, lift the heel hard and do calf and thigh muscle contraction, then relax. Doing this repeatedly for 5 minutes can improve the blood circulation of legs and feet. There are many ways to work in the office gym.
The above actions can be practiced continuously, each time 15 minutes, once in the morning and once in the afternoon.
Office Alternative Invisible Fitness Method 2 Office Fitness Center
First, the neck positioning method
Exercise:
1. Sit in a chair, put your hands above your thighs, and keep your upper body straight.
2. Stretch the head back and forth, left and right, and repeat twice.
3. Turn your head clockwise and counterclockwise once.
Efficacy: Stretching the head, neck and shoulders can treat cervical spondylosis and scapulohumeral periarthritis.
Second, triangle type.
Exercise:
1. Prepare a chair and stand beside it with your legs shoulder width apart.
2. Inhale, open your hands to both sides and your arms are parallel to the ground.
3. Exhale, bend your waist to the right, hold the chair with your right hand, and lift your left hand toward the ceiling.
4. Look at the fingertip of the left hand, breathe normally for 5- 10 times, and then restore.
Efficacy: This is an excellent skill for spine and back. It nourishes the nerves in the spine and back, strengthens the back, eliminates backache, enlarges the chest, increases vital capacity and reduces waist fat. Triangle is also a posture method to stretch the muscles of the whole body, so the muscles of the whole body are nourished.
Third, the triangle torsion type
Exercise:
1. On the basis of the triangle, slowly turn to the rear and change hands.
2. Look at your fingertips and keep breathing for 5- 10 times. Do it in the opposite direction, twice each
Efficacy: same triangle type. In addition, it can also increase the flexibility of waist rotation.
Fourth, the chair leans forward
Exercise:
1. Sit in a chair and keep your body upright.
2. Inhale, put your hands together and raise your head.
3. Exhale, bend over and stretch your hands forward at the same time.
4. Keep breathing at 5- 10, and then repeat on the other side, each for 3 times.
Efficacy: This method can massage abdominal organs, improve the function of digestive system, regulate the stomach and strengthen the back.
Five, chair forward.
Exercise:
1, sitting posture, hands on both sides of the chair.
2. Bend forward, put your hands on both sides of your legs and keep breathing evenly.
3. Hold for 30 seconds and then resume. Repeat 3-5 times.
Efficacy: This is an exercise that stretches the limbs and nourishes the back, brain and eyes. It has a good therapeutic effect on lumbago and scapulohumeral periarthritis.
Six, standing dance style
Exercise:
1. Stand behind the chair and hold the chair with your left hand.
2. Bend your left leg backward and grab your left ankle with your left hand.
3, exhale, the upper body slowly leaned forward, looked up, maintained normal breathing for 5- 10 times, and slowly recovered.
4. Repeat on the other side, twice on each side.
Efficacy: stretching strengthens the spine, promotes blood circulation in the back and nourishes spinal nerves. At the same time, this method can effectively relieve all kinds of backache, correct hunchback and improve bad posture.
Seven, chair camel style
Exercise:
1. Stand behind the chair, hold the back of the chair with both hands and spread your legs.
2, inhale, chest and abdomen, head back.
3. Keep breathing normally for 4 times, and then restore and repeat for 3 times.
Efficacy: strengthen the muscles of legs, feet, knees and uterus, and have a good nourishing effect on the legs of sedentary people.
Meditate and relax in a chair
Exercise:
1, sitting posture, upper body straight, hands above thighs, relax and close your eyes.
2. Open your eyes after breathing evenly for 20 times.
Efficacy: after exercise, tidy up the body and restore the whole body tissues and organs to their natural state.