In daily life, many people, especially sedentary people, exercise through fitness. Sitting for a long time without exercising has a certain impact on their health. Let's share the fitness strategy of sedentary people and learn about it together.
Fitness strategy for sedentary people 1 1. strategy 1: rowing in a sitting position
1. preparation: sit on the rowing machine, keep your upper body vertical, tighten your waist, chest out and abdomen in.
2. Action essentials: the shoulders sink, so that the left and right shoulder blades are kept on the same horizontal plane, and the elbows cling to the ribs and pull the rowing machine back until the upper arm and forearm stop at 90 degrees, and so on.
3. Action amount: 3 groups at a time, 8~ 12 for each group.
4, exercise muscle group: rhomboid muscle. This action requires a certain intensity, which can make the muscles behind the shoulder plump and powerful, and restore the deformed scapula to its original position.
5. Warm reminder: The key to doing this action well is to keep the waist tense during the exertion, so that the power balance can be concentrated on the rhomboid muscle.
Second, Raiders II: Sit up.
1. Preparation: Sit on the standing machine with the waist close to the protruding part of the backrest, and adjust the motion axis to about 30cm below the neck.
2, action essentials: hands crossed on the chest, with the waist as the fulcrum to do reciprocating motion. It is advisable to keep the upper body and thigh plane at 30~95 degrees at each pause.
3. Action amount: 3 groups at a time, 8~ 12 for each group.
4, exercise muscle groups: vertical spinous muscles. Although this movement is not much exercise, it can effectively prevent low back pain.
5, warm reminder: when doing this group of movements, you should use your legs to keep your torso from shaking. In addition, the axis of motion should not be too close to the neck, otherwise it will be easy.
How do people who sit in front of computers keep fit?
1, slowly nod forward, try to keep your chin close to your chest, feel your back muscles stretch as much as possible, and then slowly raise your head until the muscles in your throat are tight. This action is repeated five times.
2. Gently and forcefully turn your head to the right and keep your shoulders still. Look at a target behind you, hold for 5 seconds, and turn around. Turn left again and hold for 5 seconds. This action is repeated five times. (Note: Don't rotate too fast to avoid neck muscle injury or dizziness).
3, arm soothing exercise: press your hands across your shoulders, slowly move your elbows up and down, and make your arms rotate around your shoulders, 20 times in each group, and do 3 groups in a row. This can prevent arm numbness caused by overwork.
4, abdomen action: knees apart to shoulder width, back straight sitting in a chair, contracting abdominal muscles, driving the shoulders to bend to the waist. At this time, your back is round. Pay attention to inhale when abdominal muscles are tightened and exhale when relaxed. Do this group in 3 groups, 5 times each.
5. Leg relaxation exercise: Rest your back comfortably on the office chair, slowly straighten your knees and lift your calves. You will feel the muscles on both sides of your thigh dissolving hard, and you will feel relaxed if you insist on 15i times. This set of movements can be accomplished by alternating legs.
6. Ballet practice of feet: put your legs together, sit well, keep your feet on the ground, try to raise your heels, just like dancing ballet, and let your feet move up and down flexibly. There is no limit to the number of times you can do this routine, as long as you feel comfortable. This exercise helps to speed up blood circulation in the foot and relieve muscle tension in the calf.