On the way to work, you can also exercise easily. Many office workers sit in the office all day. If you sit for a long time, your weight will rise rapidly, and your body will have problems. In fact, office workers can squeeze in some time to do some simple fitness exercises. Here's how to exercise easily on the way to work.
You can also exercise easily on the way to work. 1 Working mode: bus/subway.
Exercise mode: There are many suitable exercise modes to squeeze the bus and take the subway, which can effectively use the things on the bus.
Upper arm exercise: grab the armrest with both hands, pinch the elbows inward, and push the body upward with arm force, but keep your feet off the ground.
Leg exercise: Hold the handrail or a place to lean on with both hands, lift the heel and tighten the back of the calf and thigh.
Back exercise: when sitting in a seat, put your arms on the front chair back, straighten out and push your back backwards.
Chest movement: support the back and lower part of the chair with the arms outside the seat, abduct the shoulders and scapula, and hold your chest out. Related recommendations: Unconsciously 10 methods to lose weight easily by taking local materials.
Mode of work: walking
Exercise: Walking itself is a kind of exercise. If it can be deliberately strengthened, the effect is still good.
Gluteus maximus exercise: When walking, you can consciously focus on the hind legs as much as possible, exert force on the hind legs, tighten the thighs backwards, and lift the gluteus maximus.
Related recommendation: commuting is also a good time to lose weight. Going to work twice a day, it's a waste not to lose weight.
It doesn't matter whether anyone watches it or not. If you practice well and walk well, people will naturally stare at you. Step with cut hands and thin waist and hips.
Mode of work: driving/taking a taxi
Exercise mode: According to the characteristics of car owners, the coach designed a simple neck exercise method, which can also get better exercise in a limited time.
Neck confrontation: the head leans forward slightly, the hands cross behind the head to exert force forward, and the neck exerts force backward.
Tip: It is best to do a head-up relaxation after each neck confrontation action, which is more effective.
Abdominal exercise: Hold the steering wheel with both hands, straighten your upper body, naturally relax your head, take a deep breath first, and press all your strength to your abdomen when exhaling slowly for about one minute.
You can also exercise easily on the way to work. 2 Three ways to exercise on the way to work.
First: walk
Walking: Walking is recognized as the most environmentally friendly and low-carbon fitness method and the most effective exercise method. If you can deliberately strengthen it while walking, the effect is also good.
1, cut off the hand and stride, the method is not specifically introduced. This sport can also be said to be easy to understand. The advantage of cutting hands and striding is that you can slim your waist, back and buttocks, so that your arms are fat-free. It is also the best whole body exercise and can effectively reduce your stomach.
It should be noted that, first of all, we should deliberately abdomen, head up, chest out, hips down, stride as much as possible, swing our arms as much as possible, and do the biggest exercise, just like walking in front, except that our legs don't have to kick in front, and our arms become straight. This method can be used not only on the way to work, during daily walks, or in the office.
2. Walking backwards, hence the name "walking backwards and moving forward", has the advantages of treating lumbar spondylosis, correcting bad figure such as hunchback, and consuming fat in buttocks and lower abdomen, thus achieving the best effect of reducing stomach. It should be noted that shoes must choose flat shoes; Because the line of sight opposite the front is in a blind area, you should choose a quiet road to walk.
3. Fast walking has a good effect on preventing diabetes, heart disease and osteoporosis.
Second: bus/subway
The exercise methods of buses and subways are very simple, mainly relying on the rings in the car as auxiliary tools.
1. Upper arm exercise: Hold the horizontal bar handrail or lifting ring on the bus or subway with both hands, and clamp the elbow joint inward as far as possible. The arm exerts force to drive the body upward, but keep your feet off the ground. Pay attention to this action, don't be too artificial, just relax and use a little force, and pay special attention to the implementation of protection in the car.
2, calf movement: the body is in a place to rely on, the heel is raised, and the calf and thigh muscles are tightened.
3, back exercise: sit in the seat, put your arms on the back of the front seat, straight, and push your back backwards.
4, chest exercise: the arms on the outside of the seat try to grasp the bottom of the seat back, shoulders spread out, chest as much as possible.
Third: the owner.
With the progress of society, there are more cars in clusters, which also increases the traffic pressure. Traffic jams during rush hours have become a common occurrence. Now I'm going to teach you a method of sitting and exercising.
1, neck confrontation: the head leans forward slightly, the hands are crossed behind the head to exert force forward, and the neck exerts force backward. Note: It is best to do a head-up relaxation after each neck confrontation action, which is more effective.
2. Abdominal exercise: Hold the steering wheel with both hands, straighten the upper body, naturally relax the head, inhale deeply first, and then exhale slowly to press all the strength to the abdomen, and keep it as a group exercise for about one minute.
Matters needing attention
Don't forget to travel safely while exercising.
If it is not too far away from the company, it is recommended to use walking fitness, which can be low-carbon and environmentally friendly.
You can also exercise easily on the way to work. Six tips for office workers to exercise easily.
1, you must eat breakfast.
Because people are the most lack of nutrition in the morning, we must eat carbohydrates, protein and other nutrients to ensure that we have the energy to finish our work in the morning. Some people think that skipping breakfast can reduce weight, which will lead to the disorder of normal diet and easily lead to stomach problems.
Don't sit while waiting for the bus or in the car.
Hold the fixed object in the car or station with both hands, stand up straight, with your feet as wide as your hip joint, lift your heels and slowly put them down, and practice for 30 times. Pay attention to shaking the calf between each group and relax. This action mainly exercises the stability of your calves, knees and ankles.
After getting off the bus, you can go to work at a medium speed, relax your nervous nerves and body, and get ready to start work. At work, pay attention to exercise your waist every 30 minutes and your neck every 10 minutes. It only takes a few seconds to make a circular motion. This will reduce the incidence of cervical spondylosis and lumbar 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. Take more walks during 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 during work.
You can do squats during work breaks. 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 the curve of your lower body.
6. After dinner, take a walk for 20-30 minutes.
You can choose to walk in parks and communities, which can relieve the pressure of a busy day and play a comfortable role. When you get home, you can do 3-5 sets of sit-ups and push-ups to improve your core and upper limb strength. Don't eat any more after that, but you can drink a glass of milk to improve your sleep quality. Then you can get ready to rest. Seemingly simple exercise, in fact, as long as we insist on it often, will greatly improve our physical fitness and let us have more energy to devote to our work.