A new day at 8: 30.
Start by exercising muscles and bones: turn your head in a sitting position. Sit up straight with one hand under your hips and the other hand around your head and close to your ears. Driven by hands, keep the head close to the shoulder to the maximum position 15 seconds, and do it alternately on the other side. Can fully stretch deep muscles and clear the brain. Stretch 3 groups on both sides.
Charge the abdomen at half past nine.
Sit in a chair and have a big meal. Pull the chair into the aisle (preferably without wheels), support the chair with both hands and control it with abdominal strength. The longer it lasts, the better.
10: 30 Supporting the wall and lowering the waist
Move your waist. Stand facing the wall, hold the wall with both hands, lower your waist, and stay at the maximum position for 20 seconds (experienced people may wish to shake slightly at the maximum position). Take your time, focus on your lower back and shoulders, and feel them tighten gradually. 20 seconds each time, 3 groups.
1 1: 30 have a cup of coffee.
Stretching: hold the wall and hold your chest out. Gently face the wall with one hand, take a small step forward, pull the upper body forward, and feel the chest muscles stretching, which can stimulate the chest, back and shoulders well. 15 second each time, twice on each side.
13: 30 Help the table and get down.
Turn your back to the table, support the edge of the table with your hands, and slowly sit down until your upper arm is parallel to the ground. In the process of squatting, there will be a strong sense of stretching in the chest and back. Keep the maximum displacement 10 second, and1* * is 3 times.
14: 30 to exercise the waist again.
Sit in a chair. It's similar to the parapet below the waist, but it's better because of the sliding chair. The sliding of the chair should be controlled well, and it is forbidden to pull the body too hard. 20 seconds each time, 3 groups.
/kloc-take a nap for 3 minutes at 0/5: 30.
Hold the wall and abdomen. Upper arm buttress, body form 1200 included angle, abdominal tuck. It lasts for 3 minutes.
16: 30 Stretch iliopsoas muscle.
Sit down and stretch. Place your lower body on a horizontal surface (using a sofa or two chairs together), with your chest against your thighs and your hands stretched out in the direction of your toes. Stretching iliopsoas muscle has a significant effect on protecting waist and stimulating leg muscles. 20 seconds on each side, 2 groups.
Stretch and relax the whole body.
Kneel down and open your arms. Put a book on the ground and kneel on it. Hold it up in one hand, drive your body to stretch, take a deep breath, let the air flow all over your body, make every cell active, and welcome the happy time after work. 20 seconds each time, 3 times.