Simple fitness exercise suitable for office workers. Office workers are prone to computer syndrome because they sit in front of computers for a long time. So many people will do some proper exercise to keep healthy. Here are some simple fitness exercises suitable for office workers.
Simple fitness exercise suitable for office workers 1 1. neck and shoulder exercise
1, put your fingers behind your head, put your body weight on your hands and arms, press your head down, straighten your neck, and take five deep breaths.
2. Put your right hand on your left ear, gently hook it, tilt your head to the right, take a deep breath for 5 times, and change your left hand after repeating several times.
3, slowly turn the neck, clockwise and counterclockwise 5 times each.
4. Lift your shoulders, exhale and put them down, and repeat for 4-5 times.
5. Shake your shoulders, 5 times backward and 5 times forward.
6, face down to the right, repeat 3-5 times, and then the opposite direction.
7. Relax your sitting posture, put your arms vertically on your knees, and then hold your head up and hold your chest high. The two move alternately for 3-5 times.
Second, hand movements.
A: Cross your fingers, meditate and take a deep breath.
B. Stretch out your arms, exhale and push out. Repeat 3-4 times.
C. The palm of the left hand is down, and the thumb of the right hand is pressed on the left wrist. Hold the thumb of your left hand with the other four fingers and exhale. Do it a few times, then switch hands and come back.
D. The palm of your left hand is up, your fingers are straight, your little finger is pressed down, and you exhale.
Turn your wrist clockwise and counterclockwise 5- 10 times.
Swing your hands up and down and relax.
Third, foot and foot movement.
Bend your legs and lift parallel to your chest. Hold them up and down five times each, which will make you feel comfortable.
Turn your ankle clockwise and counterclockwise 10 times.
Put your toes together and bend up and down alternately for 5 times.
Put your feet flat on the ground and change your feet. Repeat the exercise 20-30 times.
Fourth, hand and face movements.
1. Press the top of your head with your fingertips and move up and down. (pat)
2. Gently massage from the temple to the chin with your fingertips.
3. Hold the upper eyelid with your index finger and thumb, pull it outward and repeat.
4. Massage your eyes along your cheekbones.
Massage from nostril to chin and back to the original point.
Massage your chin.
The mandible rotates left and right 5 times.
Hold the tip of your nose with your palm and do circular motion five times in each direction.
Hold the ear bone and pull it up, down and out for 3 times, then turn it back and forth for 3 times.
Simple fitness exercise suitable for office workers 2 1, breakfast must be eaten.
Because people are the most lack of nutrition in the morning, we must eat carbohydrates, protein and other nutrients to ensure that we have the energy to finish our work in the morning. Some people think that skipping breakfast can reduce weight, which will lead to the disorder of normal diet and easily lead to stomach problems.
Don't sit while waiting for the bus or in the car.
Hold the fixed object in the car or station with both hands, stand up straight, with your feet as wide as your hip joint, lift your heels and slowly put them down, and practice for 30 times. Pay attention to shaking the calf between each group and relax. This action mainly exercises the stability of your calves, knees and ankles.
After getting off the bus, you can go to work at a medium speed, relax your nervous nerves and body, and get ready to start work. At work, pay attention to exercise your waist every 30 minutes and your neck every 10 minutes. It only takes a few seconds to make a circular motion. This will reduce the incidence of cervical spondylosis and lumbar spondylosis.
3. Take the elevator as little as possible.
Moderate-intensity physical exercise can help people enhance their heart function. So, take the elevator as little as possible and take the stairs instead. But if it is in some closed office buildings, it is not suitable to take the stairs. Because, in places where the air is not circulating and dirty, "taking the stairs" is easy to cause hypoxia in the heart and brain, and it will increase the burden on the heart, which is not good for the kidneys and liver.
4. Take more walks during lunch break.
Don't rush back to work in the office after lunch. Walking after a meal not only helps digestion, but also helps you relax all parts of your body and your mood. Or stand for about half an hour after a meal, which can effectively prevent abdominal fat accumulation.
5. Do squats during work.
You can do squats during work breaks. Feet apart, the distance is equal to the width of the shoulder, then slowly squat down, put your hands on the chair, get up and stand. Do this repeatedly 10 times, and continue to do it after a short rest 10 times. This exercise can help you strengthen the muscles of your thighs and back and improve the curve of your lower body.
6. After dinner, take a walk for 20-30 minutes.
You can choose to walk in parks and communities, which can relieve the pressure of a busy day and play a comfortable role. When you get home, you can do 3-5 sets of sit-ups and push-ups to improve your core and upper limb strength. Don't eat any more after that, but you can drink a glass of milk to improve your sleep quality. Then you can get ready to rest. Seemingly simple exercise, in fact, as long as we insist on it often, will greatly improve our physical fitness and let us have more energy to devote to our work.
Simple fitness exercise for office workers III. Stretch back.
Action:
Step 1: People should sit in front of the chair of 1/3 and hold the back of the armrest on both sides of the chair with both hands.
Step 2: Then hold out your chest, hold up your body and let your hips leave your seat, straighten your body, tilt your head back and stretch your shoulders.
Exercise time: hold for about 6 seconds each time and repeat 10 times. This action is very simple, which can stretch the shoulder and neck muscles, effectively prevent hunchback, correct sitting posture and adjust breathing.
Second, back stretching.
Action:
Step 1: Stand facing the table with your legs apart and your feet hip-width apart.
Step 2: Lift your arms forward, bend your knees and hold the desktop.
Step 3: Step back with your feet, press your back down, tuck in your abdomen and lift your hips, and lengthen your back.
Exercise time: repeat 10 times, and the stretching duration is maintained at about 3-5 seconds each time. This action can play a role in exercising and stretching the muscles at the back of buttocks and thighs, stretching the muscles at the back and relieving the fatigue of the muscles at the back and thighs.
Third, the chair is twisted.
Action:
Step 1: Sit in a chair with your upper body straight and your left leg pressed against your right leg.
Step 2: Take a deep breath first. When exhaling, turn your waist slightly to the left and look over your left shoulder. Keep the hip joint forward.
Step 3: Lift your arm over your body, grab the arm or the back of the chair, and gently stretch.
Exercise time: 10 seconds and then change to the other side 10 seconds. This action can exercise the muscles of the side waist and beautify the waist line.