The office is actually the best gym for white-collar workers. Nowadays, people like to exercise in various ways. Many office workers like to exercise in the office, and some actions can be done in the office. The sharing office below is actually the best gym for white-collar workers.
The office is actually the best gym for white-collar workers. Stairs 1: As long as time is not urgent, give up the elevator and climb the stairs for health. According to the sports doctor, running up and down the 6-story stairs for 2-3 times is equivalent to jogging on the flat ground for 800- 1500m. At work, you can walk in the stairs every hour.
Aisle: During working hours, you can also take time out to do exercise, expand your chest, turn your shoulders, bend over, lift your thighs, do stretching exercises and take a few deep breaths in the corridor. In addition to stretching the whole body muscles, you can also be happy.
Office chair: You can exercise while sitting. Sitting at a desk for a long time makes my neck uncomfortable. Let's stretch my cervical spine. Sit in a chair with your back straight and bend your head forward, backward and left and right several times; Turn your head to the left to the maximum, and turn right after reduction; Bypass the ring 1 to the left and 1 to the right. Stick to it for 5 minutes every day to keep cervical spondylosis away from you.
How to do the following physical and mental exercises during working hours?
1, relax your eyes: close your eyes and turn them. First press it clockwise 6 times, then press it counterclockwise 6 times. Then open your eyes and look at the green lawn or trees in the distance outside the window for 2-3 minutes. This has the effect of protecting eyes and regulating eyesight.
2. Whole body relaxation: divide the whole body into several sections and then relax from top to bottom. The order is: head-neck-two upper limbs-chest and abdomen-back-two thighs-two calves.
Then, the backward relaxation method is used to relax from bottom to top. The order is: two feet-two calves-two thighs-hips-waist and back-abdomen and chest-neck-head. Doing three groups in a row is very helpful to eliminate tension and physical fatigue.
3, abdominal breathing: relax the abdominal muscles when inhaling, and contract the abdominal muscles when exhaling, so repeat for 3 minutes. It can increase gastrointestinal peristalsis, promote metabolism and lose weight.
4. Relax your neck and shoulders: Sit in a chair, slowly push out your chest, let your shoulders open backwards, and then do it repeatedly 10- 12 times. Then shrug your shoulders 12 times, which can increase your vital capacity and prevent cervical spondylosis and scapulohumeral periarthritis.
5. Leg relaxation: Sit in a chair, lift your toes, and at the same time forcefully contract the calf and thigh muscles, then forcibly lift your heels, and the calf and thigh muscles keep contracting 15 seconds, and then relax. Doing this repeatedly for 5 minutes can improve the blood circulation of legs and feet.
6, relax your fingers: put your hands on your thighs, make a fist with your palms up, and then stretch your fingers in the order of thumb, index finger, middle finger, ring finger and little finger. Repeat the same action with your left and right fingers. 12 times. It can relieve hand muscle fatigue and promote blood circulation.
The method of office gym
Bend your arm:
Put the phone book, documents and other heavy objects into the handbag, hold the handle of the bag, and lift it repeatedly from the waist to the shoulder position in the form of bent arms. The left and right arms alternate for 30 times.
Push-ups:
Put two chairs, put your hands flat on the chairs and do push-ups. Try to keep your body straight.
Squat:
Legs apart, shoulder width apart, legs slightly outward, legs slightly bent, hands around the back of the head, slowly squat down until the thighs are flush with the ground, and then slowly retract, being careful not to straighten the knee joint.
Bend your knees:
Touch your hips slightly on the chair, hold the edge of the chair tightly with your hands, let your knees bend easily, put your legs together, let your knees slowly approach your chest, and then slowly recover.
Lateral bending:
Holding a handbag with a proper weight in one hand naturally droops, the palm of the other hand sticks to the back of the head, and the body bends along the side of the handbag, and then slowly recovers. Alternate left and right.
Bend back:
Keep your feet shoulder-width apart, hold the chair in one hand to keep your upper body fixed, then stand with your knees forward, while your waist slowly falls and leans back, and keep this posture until you are tired.
The office is actually the best gym for white-collar workers. 2 office gym slimming methods
be poised for action
Sit in the front 2/3 of the chair with your back straight and your hands gently supported on both sides of the chair. Put your feet together and tread lightly on the ground. Exhale and lift your heels. Inhale and step back to the ground with your heels. Repeat the above actions 10 times.
Direct action
1, pull method
Stand up, sit up straight, and press your back against the back of the chair. After the right hand is hugged, hold the brain with the raised left hand-the head leans back slightly during the movement, which helps to exert strength. Stretch your arms and shoulders until you feel tight, hold for 5 seconds, and then do the same exercise on the other side. This move can make the shoulder and back qi and blood smooth, relax muscles and activate collaterals.
2, chest expansion and shrugging method
Sit in a chair, hold your chest out slowly but forcefully, and drive your shoulders back. After restoration, repeat 10- 12 times. Next, shrug. Crossing shoulders is better than shrugging at the same time. Do it 12 times each. These two kinds of exercises can not only prevent and treat cervical spondylosis and scapulohumeral periarthritis, but also improve the physiological function of the lungs.
3. Finger stretching method
Put your hands on your thighs, make a fist with your palms up, and then stretch your fingers in the order of thumb, index finger, middle finger, ring finger and little finger. Repeat the same action with your left and right fingers. 12 times. This trick seems simple, but it can quickly promote blood circulation and relieve the symptoms of hand fatigue. It is recommended that people who have been with the keyboard for a long time do it at least once a day.
4. Leg contraction method
Sit in a chair with your feet on the ground and contract your calf and thigh muscles at the same time. Lift your heels hard and land on your toes immediately. During the whole process, the muscles of both legs kept tense. Doing this repeatedly for 5 minutes can improve the blood circulation of the lower body.
5. Hug and curl method
Keep your body back in the chair. Straighten one leg, bend naturally, and pull your knees to your chest with both hands for 30 seconds. During the whole process, the upper body and abdomen are in a state of constant tension, which has a relaxing effect on the abdomen, pelvis and gluteus maximus.
6. Waist twisting method
Sit on the chair with your hands akimbo, your feet on the ground, and turn your waist as far as possible from left to right. Repeat 8- 12 times. This action can enhance the strength and flexibility of the waist and abdomen, prevent low back pain, and is also effective in removing excess subcutaneous fat from the waist and abdomen.
7. Meditation methods
Sit in a chair, tuck in your abdomen, support your hands, tighten your gluteus maximus, and lift your hips slightly from the chair. Hold this posture for 10 to 15 seconds and repeat it for 4 to 8 times. It can strengthen the muscle strength of upper limbs, waist and abdomen, buttocks and legs, and can also prevent lumbago and sciatica.
Advanced operation
8. Sit in a squat
Sit on the edge of the chair with your thighs and calves at right angles. Hands fork open under the hips to support the body, lift the hips away from the chair, keep the back straight and tighten the hips. Bend your elbows, move your hips forward, and slowly sink your body until your forearms and upper arms are at right angles. Hold up your body with your arms and straighten your arms again.
9. Sit and run.
Sit in a chair, lift your legs up quickly, bend your knees in turn (the greater the amplitude, the better), bend your arms at your sides, and swing back and forth alternately according to the pace frequency, repeating for 30 times. This action can promote blood circulation throughout the body.