Office gym law, people with heart disease are not suitable for this sport. I believe many people have used this sport to exercise in primary and secondary schools. Different people should arrange exercise time according to their living habits. Keeping healthy is the first essence of exercise. Let's take a look at office gym's methods and knowledge.

Office gym Method 1 First Method

Move your eyes. When you are tired, look at a reference object outside the window, try to keep your eyes still for one minute, then close your eyes, blink continuously at a constant speed, or turn your eyes left and right. This can eliminate eye fatigue.

The second method

Shake your head. Nod first, then turn around, then do it, then turn clockwise from left to right, and then turn clockwise from right to left. This can increase the blood supply to the brain and prevent the occurrence of diseases.

The third method

Stretch. Raise your arms above your head and stretch as much as you can. When you are often in a posture, your body will be tired. At this time, stretching can improve blood circulation of blood vessels and eliminate fatigue.

The fourth method

Comb your hair. Comb your hair back from your forehead with your fingers, repeat several times and then gradually accelerate. This can stimulate the peripheral nerves and acupoints of the scalp and eliminate fatigue.

The fifth method

Lift your shoulders. Hands akimbo, the first and second slaps lift the left and right shoulders, the third and fourth slaps lift the arms at the same time, exhale, and then put them down. Or shake your shoulders forward or backward to eliminate shoulder fatigue.

The sixth method

Sit in a chair and stretch your legs. Lean back, press the heel of your left foot on the tip of your right foot, and then straighten your right foot hard. Similarly, press the heel of the right foot on the toe of the left foot, and then straighten the left foot hard. This can exercise the strength of the calf.

The seventh method

Practice squatting with a chair. Stand up from the chair, bend your knees slightly, don't bend over, be careful not to straighten, shrink your hips hard, and then sit back slowly. Once you touch the chair surface, you will start to repeat the action just now. Repeated practice can beautify the buttocks and thin legs.

The eighth method

Rowing with the help of a table. Sit up straight and grab the edge of the table with both hands. Bend your arms slightly, pull your body toward the table until your elbows bend slightly, then pause for three or four seconds before doing the action just now. How can I strengthen my back and arm muscles?

The ninth method

Hold the wall. Punch away from the wall, stick your palms to the wall, and your feet are the same width as your crotch. Gradually bend your elbow slightly, and let your body pull towards the wall until your elbow bends slightly to the maximum, and then push the wall to restore your body to its original position. This will increase the strength of the chest, shoulders and muscles.

The tenth method

Abdominal movements in chairs. After one hand puts his head, the other hand grabs the edge of the chair, tucks in his abdomen, lowers his head and moves his abdomen back and forth. This can exercise the strength of abdominal muscles.

Office gym law 2 1. Hanging chair squatting.

This simple office gym is one of the most effective physical exercises. Specific actions: try to stand up straight and relax your shoulders. Tilt your toes up and touch the vamp to keep your feet stable. Keep your back upright, keep your hips drooping, keep a distance of 2.5 cm from the seat, keep standing for 10 second at a time, and then repeat the action. Pay attention to the vertical position of the knee behind the toes and straighten the upper body by the hip muscles.

Step 2 press the desktop to squat down for fitness

Train upper body muscles and core muscle groups. Specific actions: use the core muscles of the chest and abdomen to keep your body straight as much as possible; Press your hands on the table, bend your elbows 90 degrees, and keep a push-up posture; Then kneel down 10 times and do 5 push-ups. Repeat the action 3-4 times.

3. "Business flights"

Effectively exercise the leg and waist muscles of the desk staff. Specific actions: stand up straight, pull back your head and shoulders, and maintain a "perfect posture"; Stand on one leg and lean over to lift the other leg. The legs are in a straight line with the body and parallel to the ground. Hold the "flying" posture for 3 seconds, then resume the standing posture and repeat the action several times. After exercise 1 minute, change the other leg.

4.v-shaped exercises

Sitting in class all day, it hurts your posture. V-shaped exercise can stretch and activate muscle groups related to maintaining good posture. Specific actions: keep sitting up straight, exhale, stretch your spine as much as possible, make your body taller, and keep it for a few seconds; After that, the body leans forward slightly and opens its arms in a V-shape, as if lifting a cabin above its head.

5. Self-respect exercises

The gravity of the earth is everywhere and can be used for fitness. The resistance brought by your own weight can exercise your muscles anytime and anywhere. For example, push-ups, stretching the doorframe as a horizontal bar and walking around the workshop are all good exercise methods.