What are some simple office exercises? Times have changed, and the working mode has also changed. Nowadays, most of the work is done in front of desks and computers, which brings great pressure to our bodies. If you don't have time to go out for exercise, you might as well practice some simple fitness exercises in your spare time in the office.

Simple exercise in the office 1 Touch your toes, sit in a chair, stretch your hands horizontally, bend over slowly, remove your toes, and then return to the original state. Repeat this many times, you can relieve waist fatigue.

Abdominal exercise, put the seat close to the workbench or desk, abdomen, navel rest, spine upright.

Bend down to exercise, put a pencil flat on the ground on the left side of the seat, extend your left hand, bend down to pick up the pencil and move it slowly to the left to restore the sitting position. After repeated several times, do the same action several times on the right side to restore the original state.

Rotation, ankle and wrist rotate inward and outward for 5 to 8 times each, and neck rotates to the left, enjoying 5 to 8 times each, and returning to the original state.

Leg-lifting exercise: lift your legs, stretch them straight, put your hands on your legs, stay for a few seconds, put your legs down, rest for a while, repeat and restore to the original state.

One-legged exercise, sitting in front of the desk, hands on the table, legs under the table, left leg off the ground, down, right leg, up and down, and so on several times.

Shrugging your shoulders, shaking your shoulders, swinging your head backwards, restoring to its original state several times, relieving shoulder fatigue and strengthening shoulder blood circulation.

Chest expansion exercise, this is very simple, long-term desk, chest adduction, do more chest expansion exercise, open the chest, but also exercise the shoulders.

Office simple fitness exercise 2 push-ups

Push-ups are very classic office gym movements, and they are also very suitable for our daily activities. At first, we supported our bodies with our hands and feet to keep the balance on the ground. At this time, our bodies form an inclined angle with the ground. At the beginning of the action, we press our hands down and keep our bodies as close to the ground as possible. Then straighten some arms and let your body off the ground. This action has been repeated for 30 groups, and multiple groups can be done every day, and the gap time can be used.

Leg lifting action in sitting position

This action is very suitable for us to do in the office, because we have been sitting, and our legs are together at first. At this time, we began to lift our legs and let one of them lift until the legs were straight and parallel to the ground. At this time, we slowly put this leg back and change the other leg to do the same action. Stick to alternating exercise for 30 groups at a time and you can do 3 groups.

Post-strength stretching action

At first, we sat very well. At this time, we kept the chest open and abdomen closed. At the beginning of the action, we raise one arm and put it behind our strength. At this time, try to extend your arm backwards. At this time, the other hand will extend upward from the outside of your back, so let your hands hold it as much as possible. At this time, we will reach out and reach as far as possible. We can switch hands. Each stretching is completed in a group of 15, and is carried out in multiple groups.

Office Simple Fitness Action 3 Office Training Action 1

Push the chair back, sit on the chair with your back straight and your arms straight on the desk.

Bend forward, keep your back and legs straight, press down on your body and move your shoulders, neck and back. Stretch left and right 10 times.

Office training action 2

Hold your knees in your hands, sit up straight, raise your left hand over your head, and pull your head to the left for 3 seconds;

Relax, go back to your original position and switch to the right. Practice it 20 times.

Office training action 3

Sit up straight and spread your legs slightly.

Hold the right knee with your left hand, and twist your right hand backwards. Twist left and right once as a group, and repeat 20 groups.

Office training action four

Sit in a chair, with your legs hanging down to the ground, your back straight, your hips sitting in two-thirds of the chair, your hands raised, your arms raised horizontally, your arms kept straight, your arms slightly swung up and down, relaxed breathing, and swung repeatedly for 20 times.

Office training action five

Sit on the hips in the third part of the chair, hold the armrest of the chair with both hands, with elbows at a right angle of 90 degrees, and support the body with both arms. Lift your body slowly and then sit down slowly. Repetition for 20 times can effectively alleviate occupational diseases in the office.