2. Find a free time to exercise: You can choose a fitness center near the company to do morning exercises or exercise in the afternoon. Dongming fitness personal trainer thinks it's a good way.
3. The exercise of "sitting" is correct: the feet are idle, you can scratch the ground with your feet while reading the newspaper, and then rotate your feet to move your ankles. Helps to relieve fatigue and prevent insomnia, headache and dizziness. You can do levator ani exercise during the meeting. When inhaling, it slightly contracts hard, lifts up, and naturally relaxes when exhaling. This exercise can tonify the kidney and strengthen the blood circulation of pelvis.
When writing, you can put your idle hand on the lower abdomen and rub it constantly, which can fully activate the gastrointestinal tract and prevent constipation and indigestion. When talking on the phone, grab something with your other hand, hold it, lift it, drop it along the back of your head, then stretch your arm to one side and rotate it in a circular motion, which can exercise the upper body and arm strength.
China version of the seven-minute fitness method! Our inner softness can be more beautiful than petals, greener than grass, wider than the ocean, more boundless than the sky and more comfortable than clouds. Softness is the most powerful and lasting.
Let's open a soft and clean lotus of wisdom in a humble and muddy world!
18-year-old fitness method You can teach yourself wuqinxi, which is easy to learn, but you should stick to it and practice it every day.
Besides, you can learn yoga to keep your body flexible and calm. From easy to difficult, you are 18, with potential.
The fast fitness method squats 100 times a day and is divided into 3 groups.
How to practice the big love fitness method? Do you practice two sets or just one set? Or do you want to practice four sets together?
To solve this problem, you can choose one set of exercise first, then change to another set of exercise after a while, and practice more sets after a while, because if you stick to the same fitness program for a long time, your body will gradually adapt, and the effect of fitness will be greatly reduced.
If the landlord just wants to lose weight, I suggest you practice once every other day, interspersed with running, swimming, skipping and other sports, and the diet should be light, which is more conducive to reducing the ideal weight as soon as possible.
How do office workers keep fit? After work at night, eat some carbohydrates that can be quickly replenished. For example, 2 or 3 slices of whole wheat bread, a glass of glucose water, or honey water. This is to supplement the nutrition consumed in the afternoon and replenish energy for the upcoming exercise. Eat less. Eating too much takes time to digest.
First, strengthen physical training. Whether you need to go to the gym to exercise depends on your own economic conditions and personal wishes.
1, running. Jogging for more than 40 minutes can make people's body fat move (Aerobic exercise)
2. Push-ups. Four groups, the number of times in each group is adjusted according to its own state, but each group must be exhausted. The interval between each group is 1-2 minutes (exercise chest muscles and triceps brachii).
3. Sit-ups. Ditto. (abdominal muscles)
4. Pull-ups. If there is a horizontal bar in the park, you can pull it. If not, don't force it. Three groups, each exhausted (latissimus dorsi)
5. Dumbbell bending. Exercise biceps brachii. Dumbbells have many functions, and there are many places to exercise. If the action is not standardized, it is easy to get hurt. If you are interested, you can search for videos of fitness equipment. There are many of them.
Strength training, the suggestion is to go to the gym. There are many facilities in the gym, which can meet the needs of various parts of the exercise.
After exercise in the evening, eat some carbohydrates and protein. For example, rice is a carbohydrate and eggs are protein. Eat some rice and 3 or 4 eggs after exercise. After getting up in the morning, you should see what the staple food is and eat 2 eggs. Note that you can eat up to 2 egg yolks a day. Egg yolk 3 is high, and the human body can't digest his nutrition if you eat too much. Don't eat junk food or greasy food.
Is it a day shift or a weekend?
If you work in the day shift and have two weekends, you can directly participate in the club gym, about 800- 1500 a year.
If there is no day shift on weekends, practice at home by yourself. Do push-ups and sit-ups every night or morning, buy a pair of dumbbells to practice with your arms, or buy a pull-up device hanging on the door. After a month, you will feel the effect. In a year, you will be a muscular man.
If it's a woman, go to yoga!
What kind of fitness method is good? It should be walking. It was mentioned in the book Let Health Accompany You by Professor Hong Zhaoguang, and it was also mentioned in the lecture.
Office workers, seek fitness methods ~! After reading your description, I recommend skipping rope according to the current situation. First, the cost is low, and you can buy a skipping rope for a long time. Second, you don't need much space, just find a place of one square meter. Third, the effect is good, you can exercise your heart, lungs and muscle endurance, and you can also exercise coordination. Don't jump with your feet, jump with one foot like riding a bicycle, alternating left and right. From 15 minutes, it can be divided into three groups, each with five minutes. If you can't hold on for five minutes, you can change three minutes into five groups. The jumping speed can be adjusted according to your own situation. If you can only do 20 push-ups and sit-ups at present, it is suggested to change them to each group 15 and do three groups. Finally, no matter what method, persistence is the most important.
Family Fitness Law 20 10 Here are four kinds of exercises that you can easily do at home, improve your physical beauty and make you a beautiful and elegant healthy girl. Lie on the floor with your thighs taut, bend your thighs and pick them on the floor to keep your body balanced. When your calf is straight and relaxed, put it on the floor, lift it up and exhale hard. Prevention of low back pain and hip training Lie on your back on the floor, bend your knees, keep your feet waist-width apart, put your hands on your sides and start inhaling. Exhale, push your hips and raise your waist. Remember not to touch the ground when your hips fall. Sit on your side, with one hand behind your head and the other at your sides, and inhale. While exhaling, raise the elbow of your arm behind your head and straighten your side. This action can stretch the muscles on both sides of the body and make the waist thinner. Abdominal exercise: lie flat on the ground or bed, raise your legs together, make an angle of about 45 degrees with the ground, put your hands behind your head, lift your head and shoulders with abdominal strength, and retract your legs together to make your head and knees contact as much as possible. This action can effectively eliminate abdominal fat and tighten the muscles of the upper and lower abdomen.