There are four necessary fitness exercises for white-collar computer families to prevent occupational diseases, and they also have certain skills. People with corresponding diseases are not suitable for this kind of exercise. We should arrange the exercise time reasonably, which will greatly improve our posture. Now share the necessary fitness skills of four white-collar computer families to prevent occupational diseases.

Four fitness exercises for white-collar computer families to prevent occupational diseases 1 abdominal muscle exercise

Abdominal exercise: Knees are shoulder width apart, waist and back are straight, body leans back, contracts abdominal muscles, and drives shoulders to bend to waist. At this time, the back is curved. Pay attention to inhale when abdominal muscles are tightened and exhale when relaxed. Do it 5 times in each group, a total of 3 groups.

Neck and back movements

1, head slowly and gently forward, chin as close as possible to the chest, let the back muscles stretch as much as possible. Then slowly raise your head until the muscles in your throat are tight, and repeat 5 times.

2. Slowly and gently turn your head to the right and 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. Repeat 5 times. In this process, avoid spinning too fast to prevent neck muscle strain or dizziness.

Wrist and arm movements

1. Bend the forearm, extend the forearm, rotate the wrist clockwise and counterclockwise, extend and retract five fingers at the same time, open the palm and close one finger at a time. Do 10 to 15 times per hand and repeat it two or three times a day to prevent tenosynovitis and other symptoms on the wrist.

2. Press your hands over your shoulders, slowly move your elbows up and down, and let your arms rotate around your shoulder joints. Do this for 20 times in each group and do it for 3 groups in a row. It can prevent arm numbness caused by overwork.

Foot movement

Foot ballet practice: keep your knees together, keep your body in a correct sitting position, put your feet on the ground, raise your heels as much as possible, control the rhythm like ballet, and make your feet move up and down flexibly. Try to relax as much as possible during the process, and the specific times are not limited, as long as you feel comfortable. This exercise helps to relieve the tension of calf muscles and accelerate the blood circulation of feet.

Four major fitness exercises for white-collar computer families to prevent occupational diseases 2 1, fighting

This is a very suitable sport for men, and fighting is the perfect embodiment of boys' strength and beauty. To wear a tight coat, this material absorbs sweat and breathes air. And the pants can be a little looser. Fighting can fully show the masculine beauty of men.

Step 2 run

This is a fitness exercise suitable for both men and women white-collar workers. Running can enhance vital capacity, speed up the body's metabolism, speed up the heartbeat and strengthen blood circulation. Doing these exercises regularly will definitely achieve the effect of strengthening the body.

3.spinning bike

These devices are easy to find in any gym and are also suitable for white-collar workers. Spinning bikes can be designed at their own speed without worrying about traffic jams. Ride as slowly as you want and as many kilometers as you want. In short, the decision is up to you, not to mention the traffic lights. You can exercise as you like, which is also the best exercise to relax.

Step 4 practice yoga

This is a good choice for female white-collar workers.