Fitness plan suitable for male office workers, exercise also has certain skills, and exercise can also help us get rid of fat. When exercising, we must consider our physical condition. This sport requires higher physical fitness. Understand the fitness plan suitable for male office workers and get moving quickly!

Fitness program suitable for male office workers 1 When getting up,

You can put a pillow behind your back, straighten your hands backwards and stretch your body; Do sit-ups 3 times; Put a pillow behind your back, tuck in your abdomen and let your toes touch the bed surface above your head; Put your hands on your head, put your knees together and turn left and right so that your knees touch the bed surface, but your hands are still close to the bed surface.

after getting up

I still feel in a daze after getting up and don't want to move. Don't be lazy at this time. It is easy for male friends to do 10 push-ups and 100 leg lifts. You can even do handstands against the wall, which can not only enhance the strength of upper limbs, but also promote blood circulation.

When you get dressed

When dressing, you can put your hands behind your back and hold your chest when your hands are straight. The upper body naturally droops, the hands swing left and right, and the waist twists left and right at the same time; Put your hands on your head and bow your head, exhale at the same time, and inhale when you look up.

When brushing your teeth and washing your face

You can do the rotation and lateral movement of the upper body, the flexion and extension of your hands as far as possible, and the knee flexion and extension of squatting and standing up.

When working at a 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.

Doing push-ups is learned.

Many people do push-ups. Basically, many friends have done push-ups while playing, but there is little correct understanding of doing push-ups as a simple exercise. Someone once said that your physical fitness depends on how many push-ups you can do. To some extent, doing push-ups is also a standard to measure a person's physical quality.

There are many ways to push-ups. Narrow distance push-ups exercise arm strength. Wide push-ups exercise pectoralis major. Here are some different ways to do push-ups.

1, one-handed or one-handed push-ups

The action is the same as chest expansion and shoulder clamping, but one hand or one punch touches the ground, and both hands alternately support the ground when doing the action. This method mainly exercises the strength of one arm. If the arm strength is not enough, you can practice on the slope first, gradually raise the support point of your foot with the increase of strength, and finally you can hold your hand, punch or even stand on your head. Practice step by step.

Step 2 do push-ups with shoulder clips

First of all, put your hands or fists on the ground, keep a narrow distance between your hands, take your fists as the support point, and keep your eyes forward. This push-up exercises arm strength, which can increase the strength of wrist and the hardness of fist. It should be noted that the selected supporting ground can be soft first and then hard, and the wrist should be tightened to avoid sprain.

Step 3 do chest-expanding push-ups

Palm as a support point, arms open, shoulder width or wider. Your back, waist and buttocks are in a straight line, and you can bend your arm with elbow force. This method mainly exercises chest muscles, upper arm triceps and abdominal muscles.

4. Do push-ups for weight-bearing exercises

The action is the same as expanding the chest and clamping the shoulders, except that heavy objects, such as dumbbells, are placed on the back. After the arm strength is enhanced and the body movements are coordinated, the weight of heavy objects can be increased in turn.

5, carp lying lotus style

Lie on your side, land with one punch or one palm (usually one punch), support the ground, and cross your feet. For example, the right fist supports the ground, the left arm extends upward, and the arms are crossed to control the balance. Support the inner left foot and the outer right foot on the ground. When you bend your arms and press down, your waist is stressed, and your head and waist lean back like a carp lying on a plate. Then you return to your original shape and press down again and again. This method mainly exercises the strength of deltoid muscle (commonly known as "Tiger Head Muscle"), upper arm and waist and abdomen. When practicing, if you don't have enough strength, you can choose soft ground first, and your arms should have enough strength.

Step 6 do handstands and push-ups

Beginners can stand upside down on the wall, with their feet attached to the wall, their hands shoulder-width apart, their arms bent, and their arms bent downward. Later, the feet can leave the wall and do push-ups. This method mainly trains the strength of the neck and arms. Pay attention to balance when practicing.

7. Do push-ups with your fingers.

Mainly supported by ten fingers, other movements are the same as the first two ways. With the increase of strength, the number of fingers touching the ground can be reduced in turn. This method mainly exercises finger strength, enhances hand grip strength, grasping strength and resultant force, and runs through fingertips. It should be noted that if your fingers can't reach the strength to support your body, you can first practice with your fingers against the wall and your body against the ground. After the finger strength gradually increases, gradually put it on the flat ground to practice to prevent finger injury.

8. Do push-ups of iron cow farmland.

Use your fist or palm as a support. Put your hands on the ground and open your arms shoulder-width. Toe on the ground, hands and feet parallel The head leans forward, the forefoot, hands, neck and waist are forced together, and the waist collapses and sticks to the ground. Then the hips are tilted up, the waist is gathered again, and the body is pulled back, and the whole action is completed. The action of leaning forward and backward can be repeated. This kind of exercise is mainly aimed at the neck and strengthens the back muscles, wrists and ankles.

When copying documents

Copying documents is boring. Are you in a daze or take this opportunity to play with your mobile phone? In this waiting process, you can relax the muscles of your neck and shoulders, turn your head rhythmically and stretch your limbs. These exercises can especially relieve the pain of cervical spondylosis.

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.

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.

Exercise for six minutes a week

To keep healthy, a person should ensure moderate aerobic exercise 3-5 times a week, and each exercise lasts for 20-30 minutes. But many people say that they are too busy to go to the gym.

To this end, the researchers tested and observed 23 healthy people who participated in the experimental project. They were divided into three groups. The first group carries out 2 hours of moderate bicycle training every day; The second group only trains for 10 minutes every day, but these people have to accelerate explosively every minute while waiting for the bus, and always maintain a fast speed; The third group, which requires the greatest intensity, must sprint every 30 seconds and maintain a high speed for 2 minutes. After the training program, the researchers compared everyone's performance records before and after training and found that the fitness effects of the three groups were exactly the same. The analysis shows that the muscle oxygen absorption rate (an important indicator of health) of these people after exercise is similar.

However, the research report also pointed out that although short-term high-intensity exercise can improve a person's endurance and muscle strength, for people with weak physique, such exercise may be counterproductive.

Conclusion: After reading this, I hope you can have some new understanding of office workers' fitness exercise through the above reading, and at the same time you can learn more about the benefits of using free time exercise. Our purpose is to hope that after reading it, you can form a good habit of persisting in long-term exercise!

Male office workers fitness plan 2 action 1: local lateral jump

1, exercise method

(1) Take a preparatory posture, with hips pushed back and knees slightly bent.

(2) Jump off the floor with your right foot and swing your arms to the left.

(3) Pause for a moment after the left foot hits the ground.

(4) Change your left foot and jump off the ground, and swing your hands to the right. When your right foot touches the ground, don't touch the ground with your left foot. Jump repeatedly with your feet.

2. Exercise frequency: do your best within 30 seconds.

Action 2: The dumbbell goblet extends and squats.

1, exercise method

Action A: Hold one end of the dumbbell with both hands, so that the dumbbell is vertical and the four feet are shoulder width apart.

Action B: Tighten the abdominal muscles, push your hips back, and curl up so that your thighs are parallel to the floor.

Action c

(1) Keep your posture, push the dumbbell forward with both hands, and keep your arms completely straight and parallel to the floor.

(2) Pull the dumbbell back to your chest and get up and stand. The above is a set of actions.

Action 3: Spider-Man push-ups

1, exercise method

(1) Push-up posture, which is a straight line from head to ankle.

(2) Press down, lift your right foot at the same time, and stretch your right leg forward, so that your knee can touch your elbow as much as possible. Return to the starting position and lift your left foot.

2, the number of exercises: the legs take turns to do 5-6 times each.

Action 4: Support to move backwards.

1, exercise method

Action a: put the towel on the floor, put your toes on the towel, and lie flat, with your forearm against the floor and your elbow directly below your shoulder.

Action b

(1) Reduce abdomen, clamp gluteal muscles, push your body backwards with your arms, and slide your toes backwards on the towel.

(2) You will feel nervous in your core muscles and then pull your body back to the starting position. The above is a set of actions.

2. Exercise times: 8- 10 group.

Special reminder: it is a cycle to complete these four actions in one breath. You can rest for 60 to 90 seconds between cycles, and complete as many cycles as possible in 15 minutes, the better.