Seven little tricks in the office gym, now everyone is under great pressure and busy with work. Friends who sit in the office for a long time often have various uncomfortable places such as cervical vertebra and shoulder pain. Here are seven tricks of the office gym.
Seven tricks in the office gym 1 skill 1: head skills.
Method: Close your eyes.
1, wash your face with both hands, rub your face and ears, neck, neck, and keep these parts warm. 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 the direction of 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:
1, close your eyes.
2. Try to keep your eyes to the right for 3 seconds; Then clockwise, face down as far as possible, for 3 seconds;
3. In the same way, try to stay to the left for 3 seconds and try to keep up with it for 3 seconds.
4. Try to complete a counterclockwise cycle to the right. * * * Do it three times.
5. Do it clockwise for 3 times.
6. 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:
1, shoulders relax naturally.
Try to turn your head to the right, and then turn to the left. * * * Do it three times.
3. Try to lean back, and then try to lean back. * * * Do it three times.
4, clockwise, slowly, do circular motion as much as possible. * * * Do it three times.
5, in the same way, counterclockwise movement, also do 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.
Exercise 4: Shoulder Rotation Exercise
Achievement method:
1. Stand naturally and put your hands on your shoulders.
2. Start to take a deep breath, turn your hands clockwise and do as many circular movements as possible. When your hands are turned parallel to your shoulders, lean back as far as possible and take a deep breath in your abdomen and chest.
3. Turn your hands up and continue breathing until your hands try to move up.
4. Slowly release your hands downward and exhale slowly. This completes a clockwise cycle, * * * 5 times.
5. In the same way, turn counterclockwise and * * * do it 5 times.
Efficacy:
Relaxing the muscles of the chest, shoulders and back, combined with deep breathing, can relieve tension and make your heart like a lake in autumn.
Exercise 5: Spine Torsion Exercise
Achievement method:
1. Stand naturally with one shoulder apart.
2, the left hand on the right shoulder, right hand back close to the waist. Take a deep breath.
3. Exhale slowly, twist the neck, spine and legs clockwise, and hold for 5 seconds when reaching the limit.
4. Inhale slowly and relax naturally.
5. Twist counterclockwise, with the same method as step 3.
6. Do 3-5 rounds.
Efficacy:
This posture has a good effect on the neck, spine, legs and internal organs, especially the spinal nerve and the whole nervous system. The 32 pairs of nerves in the spinal branch are squeezed by the spinal muscles, which makes them excited and relaxed.
Exercise 6: Spine stretching.
Achievement method:
1. Stand naturally with your feet shoulder height apart.
2. Bend forward and keep your hands as close to the ground as possible. Hold 10-30 seconds.
Step 3 restore standing posture
4.* * * Do 1-3 times.
Efficacy:
The main purpose of this method is to make the brain and eyes fully congested and slow down the heartbeat. Another important role is to relax your emotions and enhance your self-confidence. If you are emotionally unstable, you can appropriately increase the number of exercises.
note:
You can't keep it for too long at a time. Do what you can according to your physical condition.
Achievement Method 7: Camel Standing Skill
Achievement method:
1. Stand naturally with one shoulder apart.
Step 2 diverge
3. The neck and spine are slowly bent backwards, and the radian of the hips and thighs is controlled by both hands.
4, try to bend slowly, be sure to pay attention to balance.
5. Hold for 5-20 seconds.
6, restore natural standing
7.* * * Do 1-3 times
Seven tips for the office gym 2 1, nod slowly.
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. Turn your head gently and forcefully to the right.
Keep your shoulders still. Look at a target behind you, hold it 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 damage or dizziness.
3. Abdominal exercise
Knees apart, shoulder width apart, then sit in a chair, straighten your back, contract the muscles of your abdomen, and bend your waist with your shoulders to make it arc-shaped. But pay attention to the breathing situation when the abdominal muscles contract, and do three groups five times.
4. Leg relaxation exercises
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. If you insist on 15i times, you will feel very relaxed. This set of movements can be accomplished by alternating legs.
5. Foot ballet practice
Sit with your legs together, keep your feet off the ground, and try to raise your heels as high as possible, just like ballet, so that your feet can 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.
6, arm soothing exercise
Press your hands over your shoulders, slowly move your elbows up and down, and let your arms rotate around your shoulders. Do this for 20 times in each group and do it for 3 groups in a row. This can prevent arm numbness caused by overwork.
7. stretch.
Stretching is a good health care action, which can promote the blood circulation of the body. After stretching, cross your fingers, put your palms up on your head, and then straighten and hook your toes alternately.
While stretching your limbs as far as possible, gradually exert your strength and turn around in turn for about 10~20 seconds. A little improvement, adding a little skill, stretching the body and expanding the chest, then the contraction and breathing of the whole body muscles will be further strengthened, and the brain will soon wake up.