Chair fitness method suitable for the office, office workers who sit in the office for a long time will inevitably have some sub-health, so we can use chairs to do some fitness to achieve the purpose of exercising. Then I'll show you more about the chair fitness method suitable for the office.
Chair fitness method suitable for office 1 Relax all over, sit in a chair with your upper body, your arms naturally droop, your head first leans forward, then leans back, turns left and right, then turns left from right once, and turns in the opposite direction for the second time, three times each;
When your arms reach your body, cross your fingers, palms outward, and stretch your arms back as far as possible to spread your chest. This position is still for 3-5 seconds.
People sit at the front end of the chair, their legs bend forward, their hands support the sides of the chair seat, and try to stretch their waist and chest;
Sit in a chair, twist your upper body, turn left first and then right, and turn 10 times each time, with a large rotation range;
Sit in a chair, hold one leg with both hands, bend your knees, and make your thighs close to your chest. Stop for a minute, put it down and switch to the other leg, each holding 5- 10 times.
Sit in a chair, keep your eyes on the front, grab the chair seat with both hands, straighten your legs up parallel to the ground, keep your toes straight, put down your legs after staying for 3-5 seconds, and then continue to lift your legs for 5- 10 times.
Exercisers can do 1-2 times a day in their spare time, and it would be better if they could do it together in six ways.
Huang experts believe that although chair fitness is simple, it can play a relaxing role, especially suitable for people who work at their desks for a long time, so that the tension of long-term desk work can be relaxed and local fatigue can be eliminated, and chair fitness has a wide range of applications, such as home and office.
Chair fitness method suitable for office 2 How to exercise chairs?
1, bend down to climb the mountain
Bending down to climb a mountain belongs to a whole-body exercise! He can exercise our legs, abdomen and buttocks at the same time! Beautiful babies need to pay attention to our frequency when doing it, or it is better to keep it unchanged or get faster and faster! Don't be more useless in the back. Sticking to this inertia is the most important thing!
Exercise difficulty: 3 stars
Exercise intensity: 4 stars
Recommended practice frequency: 30 seconds.
2. Flat bracket
Yes, chairs can also be supported by flat plates, which are actually more tiring than those on the ground. Beautiful babies can start at a fixed time and then slowly rotate behind, which can exercise our lateral abdominal muscles! Note that our toes need to stand on tiptoe!
Practice difficulty: 1 star
Exercise intensity: 4 stars
Recommended practice frequency: 30 seconds.
Step 3 cross your legs
This action is really tiring. Not only does it train our thighs, but we actually accumulate strength for balance! Cross exercise can better exercise our thighs. When doing this, pay attention to keep the abdomen contracted.
Exercise difficulty: 3 stars
Exercise intensity: 5 stars
Recommended practice frequency: 30 seconds.
4. Sit on scissors legs
Scissors legs are a strong sport in themselves! Doing this exercise on the stool undoubtedly increases the difficulty of this exercise. Beautiful babies should pay attention to adjusting our breathing when doing this exercise! Try to keep the frequency of breathing and exercise. The main exercise is the muscles inside our thighs.
Exercise difficulty: 2 stars
Exercise intensity: 5 stars
Recommended practice frequency: 30 seconds.
5. Leg-lifting plate bracket
In fact, this movement is almost supported peacefully, except that the center of gravity of this movement is in our upper body, so the abdominal exercise will be greater. When doing this exercise, we need to pay attention to our bodies on the same level.
Exercise difficulty: 2 stars
Exercise intensity: 4 stars
Recommended practice frequency: 30 seconds.