Many office workers have worked for many years and earned a lot of money, but their corresponding bodies have deteriorated a lot. Ask them if they have any fitness habits, and they always look at us in confusion and say, get rid of them. Everyone is so busy, how can we have time to go to the gym to exercise?

It seems that fitness always involves the gym, but it is not. Many hands-free exercises still allow us to exercise anytime and anywhere. Whether at work or at home.

Needless to say, the benefits of regular exercise, such as these busy office workers, can make them more energetic in a day, exercise more perfectly, reduce aging, improve agility and reaction speed. For an extremely simple example, they are afraid of the power failure of the elevator downstairs and climb the stairs to the office without panting for a long time. In other words, when the workers are away, you can also put the buckets, tables, computers and other heavy objects in the designated places yourself.

We need to earn money, but we should also pay attention to our health. Today, I recommend some sports to busy office workers who work in the company. During the break, they can do 2-5 exercises at any time. As long as they spend less than 10 minutes a day, they can have a good figure.

The first action: stand still.

I believe many people have done leg lifts and standing postures during military training in schools. This action can make our limbs more slender, stimulate and improve the explosive power of our legs, and more importantly, exercise our cardiopulmonary breathing ability and improve our endurance. In my working life, I can be more competent for a long time and maintain good efficiency.

The second action: the calf is pressed and stretched.

This action is mainly to exercise our hamstring muscles and quadriceps femoris. It can also be simply understood as a lacing action. This animation can make our legs and waist more flexible. Those office workers who have been sitting in chairs for a long time really need to get up from time to time to exercise this movement, which can effectively keep you away from the minor problems such as lumbar disc herniation and chest hunchback.

The third action: lunge and kick

The lunge kicks and blows the explosive force of our legs, allowing us to sprint quickly when walking, climbing stairs and running. And adding kicking at the elbow can exercise the lower edge of our abdominal muscles and make our abdominal muscles appear quickly, away from swimming rings and obese beer bellies. At the same time, this action can also help us stimulate the gluteus maximus and prevent hip weakness caused by sedentary.