Office gym small 1
Small coup of office gym
1, when working at your desk
Office white-collar workers spend most of their time working in chairs, so it is very important to maintain a correct sitting posture. Choose a chair with a backrest and armrests. When working, keep your forearms parallel and your knees at 90 degrees to your feet. In addition, you can put a cushion on the lower part of your back.
2. When copying documents
When copying documents, you can relax your neck and shoulder muscles, turn your head rhythmically, and stretch your limbs while waiting. These exercises can especially relieve the pain of cervical 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. 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.
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 your curves.
6. When drinking tea or coffee
After working for a while, get up and make yourself a cup of tea or coffee. When making tea or coffee, you can stand on one leg in turn and raise one leg to the limit; Or stand with your legs together and bend down to let your palms touch the ground.
Small coup 2 of office gym
Office gym method
1, one-legged chair squat
Even at your desk, you can keep your quadriceps tight. Stand with your legs shoulder-width apart and put the chair at arm's length on the right side of your body. Bend your knees back and lift your left foot. If you need support, hold the chair with your hands.
Straighten your knees and lift your body. You can cross your hands on your chest to make it more difficult. Do 3 groups on each leg, 5 times in each group.
2. Office chair support
Put a sturdy chair behind your back and support your back with your hands (the manager of the * * * department was not present at that time). Put your legs straight in front of you, at the same height as your hands. Keep your back bent and lower your body until your upper arm is parallel to the ground. Keep your waist upright. Then return to the initial state. Do 4 groups, 6 times in each group.
3. Paper lifting
Take a stack of A4 paper. If you have enough courage, use A3 paper. Stand with your hands shoulder width apart. Lean forward slowly, arms straight, palms inward. Raise your arm until the paper is parallel to your shoulder. Stop for a minute, and then return to the original action. Do 3 groups, each group 10 times.
4, tables and chairs abdomen
No MTV show, no fitness instructor shouting, just you and those phone calls. Sit on the edge of the chair, keep your back straight and lean forward slowly, so that there is a distance between your lower back and the chair. Hold the chair with both hands and put your legs straight in front of you. Lift your knees to your chest, then stay for two seconds, straighten your knees and return to the initial action. If you want to get the perfect posture and exercise more muscle groups, put a stapler between your feet. Do 3 groups, each group 15 ~ 18 times.