(1) Sit in a chair with your upper body straight, your legs apart, your feet on the ground, lift your toes, and forcefully contract the muscles of the tread, calf and thigh until the muscles of your legs are sore.

(2) Sitting posture, lift the heel forcibly, or press your hands on your knees to increase a certain reaction force and increase the exercise effect. This exercise can shape the leg lines and make the leg shape more perfect.

(3) Alternately contract and relax gluteal muscles, and repeat for 30 ~ 40 times at 65438 0 minutes. This action can make the saggy buttocks firm, and it can also eliminate the excess fat on the buttocks.

(4) Inhale and abdomen, count to 5, then slowly exhale to relax the abdominal muscles, then inhale and abdomen, and repeat 15 ~ 20 times for 1 minute until there is pain in the abdomen.

(5) Hold out your chest slowly and forcefully. Open your shoulders back and close your shoulder blades as close as possible. Repeat 25 ~ 30 times, 1 min, until the shoulder feels sore.

(6) Open it after making a fist, which makes the arm muscles tense. This action can beautify the arm lines.

Office aerobics II

(1) Slowly lower your head forward and keep your chin as close to your chest as possible. When you feel the muscles in your back stretch, slowly raise your head until the muscles in your throat tighten. Do it five times.

(2) Turn your head gently and forcefully to the right, keep your shoulders still, and drive your head to the right with your eyes. Try to turn your eyes to the target behind you for 5 seconds, then turn left for 5 seconds. Do it five times. This method can also relieve the headache caused by tension and enhance the elasticity of neck skin.

(3) Press your hands on your shoulders and slowly move your elbows up and down to make your arms rotate around your shoulder joints. Do it 20 times in each group, preferably 3 groups a day. This method can prevent arm numbness caused by overwork.

(4) Abdominal contraction and waist-thinning exercise: open your knees to shoulder width, sit in a chair with your back straight, contract your abdominal muscles, and drive your shoulders to bend to your waist, so that your back is curved. Inhale when contracting abdominal muscles and exhale when relaxing. * * * Do 3 groups, 5 times in each group.

(5) Leg relaxation exercise: Rest your back comfortably on the chair, slowly straighten your knees, lift your calves, and let the muscles on both sides of your thighs exert their strength. Stick to 1.5 times a day, and you will feel relaxed. Do your legs alternately.

(6) calf muscle relaxation exercise: sit with your legs together, keep your feet on the ground, try to lift your heels as much as possible, and let your feet move up and down as flexibly as ballet, depending on the number of times you feel comfortable. This exercise helps blood circulation in the feet and relieves muscle tension in the calves.

Office aerobics 3

1. Relax your eyes.

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.

Relax your whole body

Divide the whole body into several sections and then relax from top to bottom. 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. Doing three groups in a row is very helpful to eliminate tension and physical fatigue.