What are the practical and easy-to-learn office gym moves? Regular exercise and fitness is conducive to strengthening our cardiopulmonary function, and can also prevent the "three highs", especially for office workers. What are the practical and easy-to-learn office gym moves?

Office gym action 1 1, easy to learn the stepping action.

Benefits: Aerobic exercise can improve the cognitive function of the brain and delay brain aging.

Target muscles: calf muscles, quadriceps femoris and gluteus maximus.

Specific practice: find the stairwell in the building, use the lowest step as the pedal, and move up and down on the pedal. When exercising, keep an appropriate frequency and be careful not to slip. If necessary, you can use the handrails beside the steps to stabilize your body.

2. Turn jumps on and off

Benefits: Cardiopulmonary exercise helps to prevent neurodegenerative diseases, such as Alzheimer's disease.

Target muscles: calf muscles, hip adductor muscles, abductor muscles, shoulder muscles and core muscles.

Specific practice: the legs are slightly separated, the arms naturally droop to the sides of the body, jump vertically upwards, the legs are separated to shoulder width at the same time, and the arms are lifted to the top of the head from bottom to top. Repeat this action.

Step 3 lift your legs

Benefits: Core strength training helps to enhance the stability of the body and reduce the risk of sports injuries.

Target muscles: quadriceps femoris and gluteus flexors.

Specific practice: sit in a chair, tighten the abdominal muscles, straighten one leg and raise it to be parallel to the ground. Repeat three times, each time lasting 5 seconds at the highest point.

Step 4 squat on one leg

Benefits: This action can strengthen the leg muscles, improve the stability of the leg muscles, and alleviate the problems of decreased body flexibility caused by age.

Target muscles: gluteal flexors, core muscles, quadriceps femoris and gluteal muscles.

Specific practice: Before the action begins, please sit in the chair, lift one leg, stretch your arms forward, and stand up slowly with one leg; After standing up completely, sit down slowly on one leg.

5. Squat on the wall

Benefits: The enhancement of leg strength will improve the walking problems caused by age factors, such as poor endurance and slow speed.

Target muscles: quadriceps femoris and gluteus.

Specific practice: stand up straight against the wall, move your feet outward, and at the same time, move your shoulders downward. When your legs form a 90-degree angle, keep this action for about 60 seconds.

Easy-to-learn office gym action 2 1, sitting posture stretching

Raise your arms as high as possible, put your hands together and keep your upper arms as close to your ears as possible. Feel your back and shoulders stretch up, abdomen in and chest out. Hold for 10- 15 seconds each time, and repeat for 2-3 times.

2, standing three-dimensional lateral flexion

The feet are slightly wider than the shoulders, the toes of the right foot are abduction, the left foot is slightly flexed, and the arms are raised horizontally. Bend your body to the right, hold your right ankle with your right hand, look at the direction pointed by your left finger, and pay attention to keeping your upper body and legs in the same plane, and don't bend your hips. Pause for about 5- 10 seconds, slowly recover, alternating sides.

Objective: To eliminate the fat on both sides of the waist.

3. Stand and bend your knees and lift your legs.

Stand with one arm facing the wall, palm on the wall, and bend your right leg as much as possible. Lift your thighs back and tighten the muscles in your hips and back thighs. Pause for about 2 seconds, then straighten your right leg and slowly recover. Change your left leg for exercise.

Suggested exercise intensity: each group 12- 16 times, 2-3 groups.

Main exercise areas: gluteus maximus and biceps femoris.

4, arm flexion and extension

Sit in an office chair with your hands on the edge of the chair and your feet together on the ground. The arm strongly supports the body to move out of the office chair, bends the elbow, lowers the body, and naturally bends the legs. When the buttocks are close to the ground, the triceps brachii vigorously supports and recovers.

Suggested exercise intensity: 8- 12 times in each group, 2-3 groups.

Main exercise area: triceps brachii.

Auxiliary exercise parts: deltoid muscle, back muscle and chest muscle.

Step 5 stand up

Lunge forward with your right leg, bend your knee at 90 degrees, raise your arms as straight as possible, close to your ears, spread your shoulders back, abdomen in, chest out, pause for about 10 second, and switch to the opposite leg.

Suggested exercise intensity: alternate legs are 1 group and do 1-2 group.

Main exercise parts: quadriceps femoris, gluteus maximus and deltoid.

Auxiliary exercise site: back muscles.

Step 6 cross your hands

Find a chair with a high back and sit on it with your back close to the back of the chair. After the right hand is surrounded, the brain holds the raised left hand, and after 5 seconds, the other side does the same action.

Tip: Tilting your head back slightly during the movement will help you exert your strength. Stretch your arms and shoulders until you feel tight.

Practice purpose: Practice this action frequently, which can modify the shoulder lines and make you have soft pink shoulders easily.