1, sitting on the sofa, hands akimbo, head circling, alternating positive and negative directions.

2. Change your head with your hands, press your chest hard, then relax, try to raise your head and repeat it several times.

Function: It can prevent and relieve cervical spondylosis.

Second, the upper limb movement

Sit or stand, raise your arms sideways, fingers up, straight arms in a circle. Unlimited times until the arm aches.

Function: Enhance upper limb strength and move shoulder joint.

Third, the waist

Stand, feet apart, hands akimbo, turn waist, alternating clockwise and counterclockwise, unlimited times.

Function: Massage internal organs, which has a certain auxiliary effect on gastrointestinal diseases.

Fourth, lower limb movement.

Sit on the big sofa, put your hands on your sides, lean back your upper limbs, support your body with your hands, hook your toes on the ground, and pedal your bike at a 45-degree angle with the ground.

Function: increase the strength of lower limbs.

This is very effective.

Method: Sit in a chair with your legs together. Put one hand on the thigh and one hand on the abdomen, close the jaw and straighten the spine. First, relax the abdomen, inhale through the nose, expand the throat and chest hard, so that the gas fills the chest, abdomen, abdomen and stomach. Then relax your jaw, exhale, and relax your chest, and your stomach will gradually go down. It takes twice as long to exhale as it does to inhale. After exhaling, hold your breath 1-2 seconds.

Consciousness: put it on abdominal breathing.

Note: Breathing includes deep breathing, light breathing and static breathing. Take different breathing methods according to the amplitude and difficulty of the action. No matter what you practice, you should adjust your breathing like this before and after practice, and do it for 5 seconds at a time.

Methods: Sit in a chair, hold your left knee joint with your right hand, hold your back or right hip joint with your left hand, rotate when inhaling, stand still for15-3os, breathe naturally, and then exhale. Do it four times left and right.

Consciousness: Pay attention to the abdomen.

Note: When turning around, the waist, chest, neck, head and feet should be fixed, the back muscles should be straightened, the head should be turned back as far as possible, and it is best to look at green objects and relax your eyes.

Efficacy: It can eliminate back bone bending. Relieve lumbago, backache and foot wind. Torsion of the abdomen can stimulate the spine and internal organs, promote hormone secretion and rejuvenate the skin. It will also make the body very comfortable, clear-headed, and eliminate the congestion on the shoulders and neck. Eliminate tension and enhance work vitality.

Online fitness class, free to learn fitness, easy to understand, for different parts of the body to exercise. You can open potatoes or other video websites, and there are many free fitness classes. Direct online learning is very simple.

It takes half an hour to commute.

I suggest you buy a beautiful cross-country bike, run to work by yourself, exercise for an hour every day and live a healthy life.

If it's too much trouble to take the bus, it's recommended not to take it.

Holding, standing, grasping the bus by hand and hanging hands can exercise your arms;

If you take a taxi, you can only practice your arms with two small dumbbells in the car, and you can also practice in the office when you enter the office.