How do office workers exercise every day?

Fitness methods in different time periods

0 1 half-hour exercise in the morning

Testosterone index is the highest in the morning and after a night's rest and recovery.

Complex and energetic, then the quality of training will be high. Recommended exercise: in the morning

In the morning, you can choose aerobic exercise, such as flexible stretching, running and aerobic exercise.

Or jump rope to exercise; Those with good physical fitness or strong athletic ability can choose those with higher intensity.

Aerobic exercise, such as HIIT, not only has the advantage of improving the efficiency of reducing blood fat, but also

You can save exercise time.

Note: Remember to add a certain amount.

The amount of carbohydrates. because

Sleep all night

Consumption, glycogen in the human body has been

There's not much left, so if

Doing high-intensity exercise on an empty stomach includes

May cause hypoglycemia.

Exercise for half an hour at noon.

Exercise at noon mainly refers to the unit. If the lunch break is long, it can be used completely.

This is a good time to exercise.

Recommended exercise: You can use the windowsill to do some stretching exercises such as leg press in the office.

Do some aerobics, Tai Ji Chuan and other aerobic exercises, and if possible, play table tennis or

Badminton exercises to enhance physical fitness and flexibility.

Note: If you choose to move backwards.

Food, such as water and carbohydrates.

Substances such as chemicals, electrolytes and sugar can

So as to be ingested immediately after exercise, which

His food is recommended for half an hour to an hour.

Eat after work. After exercise, you can

Eating bananas promotes health.

Recovery, you can also eat beef and fish.

Meat and other high-protein supplements to achieve

The effect of increasing muscle.

Exercise for half an hour at night.

After accumulating energy for several meals a day, the human body can cope at night.

High intensity and heavy weight training.

Recommended exercise: rest for more than an hour after meals, and the house can carry out load resistance.

Exercise, such as dumbbell bending, bending over and paddling, arm pressing, etc. Or the power of unarmed

Exercise, such as upper limbs can do push-ups and pull-ups; Abdomen can do all kinds of supine.

Abdominal roll and leg lift exercises; Legs can squat with their bare hands and squat against the wall.

And tiptoe exercise.

Note: 60~90 minutes before practice

Have dinner. Not only do you have to put on makeup after fitness

Protein, also added a certain.

The amount of complex carbohydrates, due to

Because at this time, the glycogen in the body has basically

Supplies are exhausted, so at this time,

Not only will you not get fat, but you will also have

Help the body synthesize protein and

Accelerate the recovery of muscle fibers.

Clever use of spare time, office gym's little coup.

If you are really busy at work, you might as well use your spare time.

Do some small exercises to stretch muscles and relieve fatigue ~

Stretch your back \ Push up and down while sitting.

Leg lifts \ opening and closing jumps.