The way for office workers to keep fit: during work.
Commuting mode: bus/subway
Exercise mode: There are many suitable exercise modes to squeeze the bus and take the subway, which can effectively use the things on the bus. Upper arm exercise: Hold the handrail with both hands across the car, and pinch the elbows inward. The arms exert force to drive the body upward, but keep the feet off the ground. Leg movement: Hold the handrail or a place to lean on with both hands, lift the heel and tighten the back of the calf and thigh. Back exercise: when sitting in a seat, put your arms on the front seat back, straighten out and push your back backwards. Chest movement: put your arms on the outside of the seat to support the lower back of the chair, and put your shoulder blades on your shoulders. Related recommendations: Unconsciously 10 methods to lose weight easily by taking local materials.
Commuting mode: walking
Exercise: Walking itself is a kind of exercise. If it can be deliberately strengthened, the effect is still good. Gluteus maximus exercise: when walking, you can consciously focus on your hind legs as much as possible, push your hind legs hard, tighten your thighs backwards, and lift your gluteus maximus. Related recommendation: Commuting is also a good opportunity to lose weight. Going to work twice a day, it's a waste not to lose weight. ? Walking for fitness? Never mind if anyone is watching, it doesn't matter. If you practice well and walk well, people will naturally stare at you. Step with cut hands and thin waist and hips.
Getting on and off: driving/taking a taxi
Exercise mode: According to the characteristics of car owners, the coach designed a simple neck exercise method, which can also get better exercise in a limited time. Neck confrontation: the head leans forward slightly, and the hands cross behind the head to exert force forward, while the neck exerts force backward. Tip: It is best to do a head-up relaxation after each neck confrontation action, which is more effective. Abdominal exercise: Hold the steering wheel with both hands, straighten your upper body, naturally relax your head, take a deep breath first, and press all your strength to your abdomen when exhaling slowly for about one minute.
The method of office workers' fitness: during the meeting
1. Sit in a chair with your knees together and your left and right soles close to the inside of your knees. Keep your upper body straight, put your waist and abdomen away, make a 90-degree right angle with your thighs, bend your arms slightly, hold them on both sides of the chair, slightly behind your upper body, open your chest, and lift your feet so that the soles of your feet are perpendicular to the ground.
2. Hold both sides of the chair tightly with both hands, and lift your hips up off the chair with force. At the same time, your calves are slightly gathered, your feet are down, and your waist and abdomen muscles are suddenly tightened. Hold the posture for a few seconds, then sit down and lift again, and repeat 10 times.
The way for office workers to keep fit: during the break.
1. When walking around the company, you might as well stride a little longer. Bend your left leg and stride forward. When moving forward, stretch your right leg and twist your colleague's waist to the left, so that the muscles of the whole body are fully stretched and squeezed, and the fat around the muscles gradually disappears.
2. Next change your right leg and take a big step forward. Bend your knees and stretch your left leg. At the same time, twist your waist to the right, and your arms can swing with it, but keep your upper body straight, and don't lean forward and lean back!
The way for office workers to keep fit: during work.
1, stand upright with your legs, punch with your feet spaced apart, chest out and abdomen in your upper body, waist straight, hip muscles tightened, elbows bent with your hands, and chest held with your arms.
2. Bend your left and right knees forward, with your hips protruding backward and sinking. Squat in front of the chair, and be careful not to touch the chair. At the same time, tighten the muscles of the thighs and calves and maintain a balanced posture for 3-5 seconds.
3. Keep your upper body from leaning forward or backward, with your shoulder blades down, your hips sinking further, and the angle between your thighs and calves narrowing further until you sit in a chair.