Office computer family, exercise is super simple and effective. Fitness can promote the body's metabolism. Exercise is very important in our daily life. Aerobic exercise is very beneficial to our health. Simple exercise can also help us exercise. Understand the super simple and effective exercise of office computer family, and act quickly!
Super simple and effective exercise for office computers 1 1, super simple and effective exercise-sitting in a chair to exercise your legs.
The thighs are parallel to the ground. Raising the chair so that the thighs are parallel to the ground can reduce the pressure on muscles, tendons and bones and prevent musculoskeletal diseases; Choose an armchair with a rolled-up towel or headrest at the waist; Hands, wrists and forearms are in a straight line, so that the elbows are at right angles when the forearms are placed on the desk; Keep your head and body straight and lean forward slightly; Elbows should be close to the body, and it is appropriate to bend 90- 120 degrees; The shoulders are relaxed and the upper arms naturally droop; Put your feet flat on the floor; This chair had better be padded.
2. Super effective way to relieve fatigue-stretching.
Put your hands behind your back, hold them tightly, tilt your head backwards, and move your hands backwards as far as possible to make a small swallowing movement. This action not only has the effect of fitness, but also can exercise shoulders and relieve drowsiness!
3. Exercise by your own self-reliance.
The gravity of the earth is everywhere and can be used for fitness. The resistance brought by your own weight can exercise your muscles anytime and anywhere. For example, push-ups, stretching the doorframe as a horizontal bar and walking around the workshop are all good exercise methods.
4. Several very simple methods to promote cerebral blood circulation.
Head-shoulder exercise is not only helpful to eliminate fatigue, promote blood circulation in the head and strengthen the body, but also an effective means to prevent cervical spondylosis. Bend your head, look up, wrap your head and stir your shoulders five times in a row, preferably once every day for an hour and a half.
These are relatively static exercises, which are simple and easy to operate. You can simply get more energy and better health, why not?
5, often walk around
Mayo Clinic in the United States found that the body can withstand the same sitting position for 20 minutes, and then it will feel uncomfortable. It is recommended to stand up, stretch or walk every 15 minutes and change the sitting posture for at least 30 seconds.
6. Reduce repetitive actions
Repeated actions will inevitably lead to fatigue and stress. Common items such as telephones should be placed at your fingertips; You can use the computer mouse with your left hand and your right hand. In addition, if you want to know about Xingnao Yoga, it is very suitable for office white-collar workers.
Super simple and effective exercise for office computer family II. Office worker fitness program.
When you get 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
Do 10 push-ups after getting up, 100 leg lifts. Even doing handstands against the wall can not only enhance the strength of upper limbs, but also promote blood circulation.
When you get dressed
When you wear clothes, you can put your hands behind your back and hold your chest out. 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.
When copying documents
When copying documents, you can relax your neck and shoulder muscles, turn your head rhythmically, and stretch your limbs while waiting. 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.
Do squats
You can do squats during work breaks. Feet apart, the distance is equal to the width of the shoulder, then slowly squat down, put your hands on the chair, get up and stand. Do this repeatedly 10 times, and continue to do it after a short rest 10 times. This exercise can help you strengthen the muscles of your thighs and back and improve the curve of your lower body.
When drinking tea or coffee
After working for a while, get up and make yourself a cup of tea or coffee. When making tea or coffee, you can stand on one leg in turn and raise one leg to the maximum; Or stand with your legs together and bend down to let your palms touch the ground.