Computer family's simple fitness exercise is suitable for different times. People who don't exercise regularly should pay attention to these points, and the effect of losing weight is also obvious. Simple exercise can also help us exercise. If you know the simple fitness exercise of computer people, act quickly!
Computer family simple fitness exercise 1 exercise 1: wrist exercise.
Do the following four points on each hand 10 to 15 times, and repeat it two or three times a day.
1, forearm flexion, forearm extension.
2. Turn your wrist clockwise and counterclockwise.
3. Telescope 5 fingers at the same time.
4. Open your palms and close one finger at a time.
Exercise 2: Move your neck.
You may sit in one place and stare at the screen all day, and sometimes you will feel a sore neck. The following exercises are specific to the neck. Each exercise can be repeated from 10 to 15 times, two or three times a day. From now on: keep your body upright and lean back, keep your arms close to your body and put your hands flat on your knees.
1, shrug forward and reply.
2. Shrug your shoulders and answer.
3. Rotate the neck clockwise and counterclockwise.
Turn your head to the right and left.
5. Stretch your chin forward.
6. You can also do some intensive exercises, such as raising your arms to your chest and sides and rotating your arms. This needs to be done standing.
Exercise 3: Lower Back Training
The training of the lower back is usually carried out under supervision, but some simple stretching exercises can also be done to relieve the stiffness of the lower back.
1, straight up, close to the back of the chair.
2. Straighten your legs and bend them. Pull your knees to your chest with both hands, hold them for 30 seconds, and then return (to each leg).
3. Raise your arms to shoulder height, bend down as much as possible, and then return (stand).
4. Raise your arms forward and bend down.
Computer family simple fitness exercise 2 should be careful of computer syndrome
Do you often sit in front of the computer for hours? Beware of "computer syndrome" coming to you. Keeping a posture for a long time will cause muscle fatigue, such as cervical spondylosis, scapulohumeral periarthritis, lumbar spondylosis, arm muscle stiffness, etc., which is common among computer users. In addition, prolonged exposure to light radiation can also cause dizziness, headache, insomnia and decreased immunity.
Break through the damage one by one
Knowing the possible harm of using the computer for a long time, are you unable to sit still? Here are some simple ways to move your neck, shoulders, waist and legs.
Damage: Facing the computer for a long time, the cervical vertebra is in a state of fatigue, and the posterior cervical muscle is in a state of rigidity, which leads to chronic strain of the cervical muscle and thus develops into cervical spondylosis.
Countermeasures: the neck moves around the ring from front to back, then from back to front, clockwise and counterclockwise alternately. Then alternately nod up and down and shake your head left and right. Repeat several times every 1 to 2 hours. Move carefully, slowly and gently.
Efficacy: It can prevent and relieve cervical spondylosis.
Injury: Long-term use of keyboard and mouse makes the shoulder muscles in a state of tension, which is easy to oppress blood vessels and lead to insufficient blood supply.
Countermeasure: Stand or sit naturally. First, wrap the left shoulder forward and repeat for about 10 times; Repeat the same action on the right shoulder for about 10 times. Lift the left arm horizontally to the opposite side, bend the right arm to hook the left elbow, and pull the left arm as far as possible to the body. Then change your right arm and lift it horizontally to the opposite side like your left arm, and so on for about 5 times.
You don't have to go to the gym to exercise. In fact, as long as you have a sense of fitness, you can exercise anytime and anywhere in your daily life, such as watering flowers, lifting books, abdomen, climbing stairs and mopping the floor.