For the office gym, the first thing we have to do is get up from the chair! Get your legs moving. You know, like us, there are more and more office workers squeezing into the subway every day. Working long hours, sedentary time is getting longer and longer, and complications are increasing. It is reported that the World Health Organization (WHO) has listed sedentary as one of the top ten culprits. According to statistics, more than 2 million people die from sedentary every year. It is estimated that by 2020, 70% of diseases in the world will be caused by sedentary. If we sit still for a long time, it will lead to muscle aches, stiff neck, headache and dizziness, and aggravate our lumbar and cervical diseases.
And it will oppress the bladder meridian located in the buttocks and thighs, leading to poor qi and blood circulation of the bladder meridian, leading to bladder dysfunction, while the appearance of the kidney meridian and the bladder meridian is different, leading to abnormal renal function. The so-called "sedentary kidney injury" is the truth! So the following actions are all carried out in chairs far away from us! But some fitness moves need the help of chairs, so let's take a look at those moves.
Table and chair push-ups
The first movement is push-ups, which is a comprehensive exercise method in unarmed fitness. It needs to be applied to the muscle group coordination of our arms, chest, abdomen, buttocks and legs, and it has a good exercise effect. In fact, it has many functions. For us office workers, the core role is to improve low back pain. We can use your desk to do push-ups during lunch break. Action essentials: Hold the table with both hands and keep it stable. The angle between the forearms of the two arms and the body is 90 degrees as far as possible, and the feet are close together; Press your chest down to the table, and then lift it hard to recover.
Action training: 8~ 10 times in each group, repeated for 2~3 groups with an interval of 30~90 seconds.
Precautions: Make sure the tables and chairs are stable and keep your body straight.
The next action is mainly to train our shoulder and back muscles and promote blood flow. Shoulder pain is obvious after a day's work, so for the office gym, we should pay attention to the right medicine! It's appropriate to lean over dumbbells and birds. It's a single joint movement: mainly shoulder horizontal abduction! It can effectively stimulate scapular muscles. Training this action in the office suggests using a thermos full of water, starting with a small load.
Action essentials: the feet are slightly wider than the shoulders, the knees are slightly bent, the upper body leans forward about 60°C, the waist and abdomen are tightened, the back is straight, the hands support the heavy objects, and the arms naturally droop; Control the strength of shoulder muscles, open your arms to the highest point, feel the tension of your shoulders, pause for 2-3 seconds when you contract to the highest point, slowly put it down and repeat.
Exercise training: Do 3-6 groups, 4-8 times in each group, and choose the appropriate exercise intensity according to your physical strength.
Precautions: keep your back straight and your core tightened during the movement; When you open your arms, don't lock your elbows, but bend slightly; No leverage, no explosiveness.
Flexion and extension of chair arm
Next, we need to use our chairs to do this action. The armrest of the chair can be bent and extended. Listening to names is mainly to train our triceps and arms. Action essentials: back against the chair and move up and down; Tighten your shoulders and push your body up behind your arms; Pay attention to keep the shoulders tight all the time, and the back of the upper arm contracts obviously when propping up; Inhale when descending and exhale when recovering.
Action training: Do 3-6 groups, 4-6 times in each group, and the interval between groups is 30-60 seconds.
Note: During the process, the shoulders are always stable and the trunk is straight up and down.
Lift your arms and legs for exercise.
Everyone is familiar with the next movement, that is, leg lifting exercise, which is helpful to lose weight, especially for thin abdomen. During exercise, thigh muscles and waist and abdomen muscles can especially enhance the strength and elasticity of oblique abdominal muscles and tighten the abdomen, thus making the abdomen thinner. At the same time, the strain of sciatic nerve intensifies the oppression and stimulation of the prominent intervertebral disc on the nerve root, thus exercising the waist, coordinating with the lifting action of the arm, and relaxing our shoulder muscles, so as to achieve multiple goals!
Action essentials: walk in place, slow down, gradually lift your feet and raise your legs as high as possible; Raise your arms to your waist and abdomen to keep your balance. In the process of lifting legs, tighten the abdomen; The angle between thigh and abdomen is close to 90 degrees.
Action training: Do 3-6 groups, 4-6 times in each group.
Note: people with hip joint injuries and people with body fat rate over 30% are not suitable for this sport.
Lift your arms and legs for exercise.
Ok, the above actions are just a few office gym moves I shared with you, and I have tried them myself! It's not embarrassing to do it in the office, and the effect is not bad ~