Nowadays, living in the office, many people complain that they have no time to go to the gym. The result is out of shape and various problems. For everyone's health, share this kind of fitness with you in the office, and be energetic for 8 hours every day!

This kind of fitness in the office is 1 8: 30. A new day begins with exercise: turn your head in a sitting position.

Sit up straight with one hand under your hips and the other hand around your head near your ears. Drive by hand, keep the head close to the shoulder 15 seconds, and switch to the other side. It can fully stretch deep muscles and wake up the brain. Stretch 3 groups on both sides.

Abdominal tuck at 9: 30: Sit in a chair and tuck in.

Pull the chair into the aisle (preferably without wheels), support the chair with both hands and control it with abdominal strength. Keep it as long as possible.

10: 30 buttress lower waist: movable waist.

Stand facing the wall, bend over with both hands on the wall, and stay at the maximum position for 20 seconds (experienced people can gently shake at the maximum position). You should do it slowly, focusing on the lower back and shoulders, and feel them gradually tighten. 20 seconds each time, 3 groups.

1 1: 30 have a cup of coffee and stretch: hold the wall and hold your chest.

Face the wall on the side, gently hold the wall with one hand, take a small step forward, pull the upper body forward, and feel the stretching of the pectoral muscles, which has a good stimulating effect on the chest, back and shoulders. 15 second each time, twice on each side.

13: 30 Help the table and get down.

Turn your back to the table, support the edge of the table with your hands, and sit down slowly until your upper arm is parallel to the ground. There is a strong tension in the chest and back when squatting. Hold 10 second at the maximum displacement, ***3 times.

14: 30 Move the waist again: lower the waist in the armchair.

It is similar to the buttress below the waist, but the effect is better because of the addition of a slidable chair. You should control the sliding of the chair to avoid overexertion. 20 seconds each time, 3 groups.

15: 30, take a nap for 3 minutes: hold the wall and abdomen.

Upper arm buttress, body form 1200 included angle, abdominal tuck. It lasts for 3 minutes.

16: 30 Stretch iliopsoas muscle: Stretch in sitting position.

Place your lower body on a horizontal surface (by using a sofa or two chairs together), with your chest against your thighs and your hands extended in the direction of your toes. Stretching iliopsoas muscle has obvious effect on protecting waist and stimulating leg muscles. 20 seconds on each side, 2 groups.

17: 30 Full body stretching and relaxation: kneel down and open your arms.

Put a book on the ground and kneel on it. Hold up with one hand, drive the body to stretch, take a deep breath, let the air flow all over the body, activate every cell, and welcome the happy time after work. 20 seconds each time, 3 times.

It must be very tiring to face the computer cervical vertebra every day. I recommend a cervical vertebra exercise for everyone.

1, trapezius stretching

Hold your left arm high, then bypass your head, hold your right ear, and naturally tilt your head to the left. Shrug your right arm, then relax and pull as far as you can. Switch to the other side, the action is the same. 8 times on each side, * * * do 2 groups.

2, stable abdominal training method

Sit your hips in front of the chair 1/2, tighten your lower abdomen, raise your arms and lengthen your spine. (ready posture)

Tighten your lower abdomen and keep your back straight. Move your arms to the front of the lower abdomen, lift one thigh horizontally when breathing, and put it down after inhaling. Legs in turn. 20 times in each group, * * * do 2 groups.

Keep your back tense, raise your arms horizontally and straighten your legs horizontally. Each group lasts 10 second, and * * * makes two groups.

3. Back flexion and extension on the desk

Put your arms straight on the table, stick your torso on the front of your thighs as far as possible, raise your head first, then stretch back from your neck and thoracic vertebrae in turn, and move your arms to the back of your body. When bending forward, bend the waist, chest and cervical spine in turn, and finally bury your head between your arms and stick your torso on your thighs.

In fact, if you often do some small exercises in the office, you can achieve the effect of beauty and fitness, and you can achieve a better mental state.

All of us can jump or rotate in the chair, and we can keep our bodies perfect, so we can usually do some small exercises in the office.

This office gym 2 simple and effective office aerobics.

1, skillfully use the desk as an exercise facility.

Hands on the edge of the table, legs together straight, the whole body and the desktop form an oblique angle. You can master the tilt angle between your body and the desktop according to your own strength. Then, bend your arms to lower your body, press the weight of your whole body on your arms, and then support your body with the support of your arms and legs. 15 to 20 times.

2. Push the wall.

Is it confusing? Please listen carefully to our detailed explanation. Stand 40-50 cm away from the wall, with your legs shoulder width apart, lean forward, bend your arms and elbows, and hold the wall with your hands. Then push the wall upright with your hands and restore your original position. Push 15 to 20 times.

3. Reverse abdominal breathing.

You can choose to stand or sit, then inhale slowly through the nasal cavity, at the same time, abdomen, chest, diaphragm down, lengthen the chest up and down. After the lungs are filled with air, exhale slowly, and when exhaling, the abdomen slowly bulges and gradually recovers.

It takes about 7 to 9 seconds to inhale and exhale, and practice for 5 to 8 minutes at a time.

4, chest expansion exercise.

I don't know if it's only on a student radio. Office aerobics is very necessary. Open your legs naturally, straighten your arms and swing back, then hold your chest and abdomen in your upper body, take a deep breath, lengthen the muscles of your shoulders, back and waist, stand still for 3 to 5 seconds, and then slowly erect your upper body and exhale.

When the body feels tired, leave the chair and stretch a few times to feel relaxed and stretched.

How to do office aerobics?

1, manual

Hold your hands in a fist, then relax, stretch your fingers and repeat several times; Turn your wrist for a minute.

2. Back and shoulder movements

Stand up straight, put your right hand on your left shoulder, and then turn around slowly. Do it again on the right shoulder in the same way. Repeat this action for one minute.

3. Head and neck movements

Turn your head from left to right, and then turn left. Keep your head down forward and then lean back. Repeat for one minute.

Step 4 stretch

Sitting in front of the computer for a long time can cause stiffness and pain in the neck, shoulders and waist.

Do these stretching exercises for five minutes every hour, or all day, or whenever you are free, for a few minutes when you can remember, and then stand up and walk around the office, you will feel much better.

Cervical vertebra exercise

Skills 1: head skills

Method: Close your eyes.

(1) Wash your face with both hands, rub your face, rub your ears and rub your neck to warm these parts. Imagine that my mother's hand touched ours before, and my head skin was very relaxed.

(2) comb your hair with your hands from front to back, and follow your fingers. * * * Do 15-30 times until the scalp is a little hot.

efficacy

I have worked hard for a long time, and my brain is already very tired. Combing hair by hand can speed up the blood circulation in the head, make the brain fully nourished and maintain vigorous energy.

Exercise 2: Eye Skill

Method: Close your eyes.

(1) Try to keep your eyes to the right for 3 seconds; Then clockwise, face down as far as possible, and hold for 3 seconds.

(2) In the same way, try to keep it to the left for 3 seconds and try to keep it up for 3 seconds.

(3) Try to complete a counterclockwise cycle to the right. * * * Do it three times.

(4) Do it clockwise for 3 times.

(5) Close your eyes and gently massage your eyes with your fingers.

efficacy

Moving eyes can effectively eliminate the tension of eyes and speed up metabolism.

Achievement Method 3: Neck Skills

Method: Relax your shoulders naturally.

(1) Try to turn your head to the right, and then try to turn to the left. * * * Do it three times.

(2) Try to lean back, and then try to lean back. * * * Do it three times.

(3) Make a circular motion clockwise, slowly and as big as possible. * * * Do it three times.

(4) Move counterclockwise in the same way and do it for 3 times.

efficacy

When working, the neck is tilted for a long time, which makes the neck tense. This method can make the neck nerves and muscles get a good massage and relaxation.