1: Pilates

★ Office workers who lack exercise, sitting in the office all the year round, make their muscles lose strength and can't support their bodies, so they are prone to backache, and even their body lines are out of shape over time. Pilates helps to re-stretch tight muscles, just like doing deep massage, and at the same time practice muscle endurance to evenly distribute body pressure.

★ Many people "sit" on the computer every day, and the "lifebuoy" formed on their waistlines is getting bigger and bigger. Pilates exercises the muscles of the abdomen, side waist, back and buttocks, which can not only remove the "life buoy", but also relieve the pressure in the heart, and is most suitable for office workers.

2: Bicycle

Effectively combine fitness with our daily life. This is the easiest exercise to stick to, it can exercise your leg joints and thigh muscles, and it is also very effective for the exercise of foot joints and ankles. It also helps your blood circulation system.

3: Jogging/Walking

You don't need too much investment, but you can get huge benefits. If you love sports or lose weight, you'd better choose running. If you don't have time, I suggest you put morning exercises on your way to work every day. If you can walk, you'd better not take the bus. It is of great benefit to the heart and blood circulation system. Exercise for a certain time every day (more than 30 minutes) is helpful to lose weight. The best way is to combine running with walking.

4: Skipping rope

Rich Sandler, a famous American fitness expert, believes that there are many kinds of skipping rope, which can be simple or complicated, and can be done at any time and learned once. Especially suitable for fitness in low temperature season, especially for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes. It is an aerobic exercise that consumes less time and more energy.

Mam, a British fitness expert, affirmed that skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. His research confirmed that skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscle atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and so on. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions.

In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed a "gradual skipping plan" for female bodybuilders. When I am a novice, I only jump in one place 1 minute; After 3 days, you can jump continuously for 3 minutes; Jump 10 minutes after 3 months; After half a year, we will carry out "serial jumping" every day (for example, jumping for 3 minutes at a time, ***5 times) until jumping for half an hour at a time. Jump for half an hour at a time is equivalent to jogging for 90 minutes.

5: Yoga

Yoga originated in ancient India and is a kind of physical and mental exercise based on the combination of body, spirit and spirit. Exercise mainly through posture, and then cooperate with conscious breathing to make the spirit return to calm.

Yoga can exercise internal organs, glands and nervous system, make muscles, joints, spine and the whole skeletal system more powerful and coordinated, and make the whole body full of vitality. Yoga sculpture is particularly effective for body shaping and weight loss.

6. Aerobic exercise

Aerobic exercise training can increase vital capacity, promote the oxygen metabolism function of red blood cells in the body, and make the cardiovascular system deliver oxygen to all parts of the body more effectively and quickly. Working girls, working in an office, are prone to different degrees of shoulder and back muscle pain and other symptoms, and often doing aerobics has a health care effect.