First, sitting posture
Suggestions made by international fitness coaches on sitting posture are as follows:
1. Keep the spine naturally curved. Adjust the backrest of the chair to stably support the lumbar spine.
2. Keep your ears, shoulders and hips in a straight line.
3. Change your sitting posture from time to time.
4. Bend your fingers moderately like playing the piano.
Second, do exercise quietly.
When it is not suitable for stretching your arms and kicking, you can take the following measures to sit quietly in your seat and exercise:
1. levator ani. One lifting and one loosening, repeated for about 50 times, can prevent diseases such as hemorrhoids and constipation.
2. Abdominal rubbing exercise. Holding a pen or mouse in your right hand and rubbing your abdomen clockwise on your navel with your left hand for 36 weeks have a good effect on preventing constipation and indigestion.
3. neck movement. First, raise your head and lean back as far as possible, then bend your chin to your chest to tighten and relax your neck and back muscles, then roll left and right 10- 15 times, then stick your back on the chair and hold your hands behind your neck for a while. This method can get a refreshing effect.
Every half hour, take a document in your hand and look out of the window for a minute, then look around with your eyes fixed and blink a few times, which is good for your eyesight.
5. Oral exercise. Cover your mouth with your left hand, open and close your mouth as much as possible, and do rhythmic exercise for 50 times, which can accelerate blood circulation, make your mind clear, and have a good effect on beauty.
6. comb your hair. Instead of using a comb, use your fingers to comb back from the hairline of your forehead to the pillow 10-20 times each time, which can refresh your mind and lower your blood pressure.
7. Shock sports. Press the ear on the same side with one hand, so that the auricle covers the ear hole. Press the index finger on the middle finger, and then use a gentle force to make the index finger slide away from the middle finger, and then gently bounce on the auricle, and you can hear the thumping sound, bouncing 10-20 times each time, and then switch to the other side. This method is called relieving fatigue, preventing dizziness, strengthening hearing and treating tinnitus.
8. Put your elbows on the table, lift your feet tightly off the ground for 20 seconds, and then put your feet down to rest 10 seconds. Repeat 65,438+00 to 20 times. This method can exercise abdominal muscles and reduce the fat accumulation in the abdomen.
9. Put your hand under the table, stretch your fingers hard, then make a fist quickly, repeat it 50 times, and then turn your wrist for several weeks.
Third, in-situ aerobics
1. Chest stretching exercise. Sitting posture, put your legs together on your toes, keep your upper body straight, and at the same time raise your arms horizontally to vibrate behind your body, and the amplitude gradually increases. 16 times, two groups.
2. Shoulder movement. Sitting posture, arms raised, hands folded, palms up, back up, range from small to large, 16 times, and circle forward and backward 8 times at the same time.
Step 3 turn around. Sitting posture, hands behind your head, elbows abduction. Turn the upper body 90 degrees to the left, restore, turn the right 90 degrees, restore, 8 times, 2 groups.
4. Upper limb exercise. Sitting posture, hands support, hips away from the chair for 3-5 seconds, restore, 8 times.
5. calf exercise. Sitting posture, left leg straight forward, instep stretched, toes hooked, 8 times each, right leg changed, 2 groups.
6. leg press Movement. Stand on the back of the chair, the distance is about l meters, the right leg is straight, put it on the back of the chair, the left leg is upright, hold the calf, press the upper body forward 8 times, turn it 90 degrees to the left, put your hands on your hips, and bend the upper body to the right 8 times. Then change the left leg, group 2.
7. Kicking exercises. Stand on the back of the chair, the distance is about 0.5 meters, support the chair with both hands, the right leg is upright, the upper body leans forward and downwards, and the left leg kicks backwards and upwards for 8 times, and the right leg is changed. Two groups. You can also stand on the back of the chair sideways, with your upper body upright, holding the back of the chair on the inside, raising your outer arm sideways, standing on your inner foot, kicking your outer leg straight forward for 8 times and sideways for 8 times.
9. Abdominal exercise. Sitting posture, legs stretched forward together, knees bent, thighs raised, chest held out as much as possible, restored, 16 times, 2 groups.
10. Full-body exercise. Stand in front of the chair with a distance of about 1 m, put your hands on the chair, put your legs together and stretch back, and touch the ground with your forefoot to form a reclining posture. Keep your body straight for 30 to 60 seconds and change your back support. In the opposite position, the time is the same, twice.
Although the above fitness methods will take up some working hours, they can greatly improve work efficiency and get twice the result with half the effort. For more methods, see.