Exercise is the basic way to keep healthy in the office. People with corresponding diseases are not suitable for this kind of exercise. Active exercise is also an attitude towards life. Keeping healthy is the first essence of exercise. Now let's share the office micro-sports skills of fitness.
Office micro-exercise 1 1, climbing stairs every day to reduce elevators.
Starting from taking the elevator once a day, the three-story building adds up to 33 steps. Climb 100 times a day after work in the first two weeks, once for the last time. There are also some important points in climbing stairs. When going up, go up two steps at a time, which can effectively stretch the muscles at the back of the buttocks and thighs. Go down step by step when you go down, which is for safety reasons. If you work on different floors, it is suggested that you can climb up and down like this. If you want to lose weight for a long time, climb for 30 minutes and jump rope. Just remember to stretch and relax after climbing, especially the thighs and calves.
Step 2 stand for half an hour after supper
In a space-intensive office cubicle, people are always sleepy after lunch and can stand for a while. Experts say that this is a healthy behavior, because the long-term sedentary work mode is easy to cause obstacles in human blood circulation and digestive system, and the metabolic level will decline. Standing for a while after a meal is helpful to the absorption and digestion of food, and it is not easy to leave fat in the abdomen and swell it up.
3. Shrug your shoulders, swing your arms and twist your waist
Sitting in an office, the work intensity of the neck, waist, back and shoulders is the greatest, so take good care of these parts. Stand or sit naturally, keep your waist straight, eyes slightly closed, and breathe in. At the same time, both shoulder blades are lifted one after another, then rotated forward, downward and backward 10 times, and then rotated in the opposite direction 10 times. Shrugging one's shoulders and swinging one's arms often can make the qi and blood of the shoulders and arms run smoothly, and effectively prevent scapulohumeral periarthritis and cervical spondylosis. The foot is shoulder-width, with hands akimbo, four fingers in front, and the thumb behind Shenshu (under the spinous process of the second lumbar vertebra, open sideways 1.5 inch). Turn 10 turn clockwise, and then turn 10 turn counterclockwise. This method has a certain preventive and therapeutic effect on diseases such as lumbar muscle strain and low back pain.
4. Sit in a chair and exercise your legs.
Raising the chair so that the thighs are parallel to the ground can reduce the pressure on muscles, tendons and bones and prevent musculoskeletal diseases; Choose an armchair with a rolled-up towel or headrest at the waist; Hands, wrists and forearms are in a straight line, so that the elbows are at right angles when the forearms are placed on the desk; Keep your head and body straight and lean forward slightly; Elbows should be close to the body, bending 90 degrees to 120 degrees is appropriate; The shoulders are relaxed and the upper arms naturally droop; Put your feet flat on the floor; This chair had better be padded.
Fitness Office Micro-sports 2 Time-saving and Effective Office Micro-sports
1, a super effective way to relieve fatigue-stretching.
Put your hands behind your back, hold them tightly, tilt your head backwards, and move your hands backwards as far as possible to make a small swallowing movement. This action not only has the effect of fitness, but also can exercise shoulders and relieve drowsiness!
2. Several very simple methods to promote cerebral blood circulation.
Head-shoulder exercise is not only helpful to eliminate fatigue, promote blood circulation in the head and strengthen the body, but also an effective means to prevent cervical spondylosis. Bend your head, look up, wrap your head and stir your shoulders five times in a row, preferably once every day for an hour and a half.
These are relatively static exercises, which are simple and easy to operate. You can simply get more energy and a healthier body. Why not?
3. Use your own self-reliance to exercise
The gravity of the earth is everywhere and can be used for fitness. The resistance brought by your own weight can exercise your muscles anytime and anywhere. For example, push-ups, stretching the doorframe as a horizontal bar and walking around the workshop are all good exercise methods.
4, often walk around
Mayo Clinic in the United States found that the body can withstand the same sitting position for 20 minutes, and then it will feel uncomfortable. It is recommended to stand up, stretch or walk every 15 minutes and change the sitting posture for at least 30 seconds.
5. Always ignore and blink.
In order to prevent eye dryness and fatigue, the focal length of eyes should be changed frequently. Looking at the distance or blinking often helps to keep your eyes moist.