Office aerobics I
(1) Sit in a chair with your upper body straight, your legs apart, your feet on the ground, lift your toes, and forcefully contract the muscles of the tread, calf and thigh until the muscles of your legs are sore.
(2) Sitting posture, lift the heel forcibly, or press your hands on your knees to increase a certain reaction force and increase the exercise effect. This exercise can shape the leg lines and make the leg shape more perfect.
(3) Alternately contract and relax gluteal muscles, and repeat for 30 ~ 40 times at 65438 0 minutes. This action can make the saggy buttocks firm, and it can also eliminate the excess fat on the buttocks.
(4) Inhale and abdomen, count to 5, then slowly exhale to relax the abdominal muscles, then inhale and abdomen, and repeat 15 ~ 20 times for 1 minute until there is pain in the abdomen.
(5) Hold out your chest slowly and forcefully. Open your shoulders back and close your shoulder blades as close as possible. Repeat 25 ~ 30 times, 1 min, until the shoulder feels sore.
(6) Open it after making a fist, which makes the arm muscles tense. This action can beautify the arm lines.
Office aerobics II
(1) Slowly lower your head forward and keep your chin as close to your chest as possible. When you feel the muscles in your back stretch, slowly raise your head until the muscles in your throat tighten. Do it five times.
(2) Turn your head gently and forcefully to the right, keep your shoulders still, and drive your head to the right with your eyes. Try to turn your eyes to the target behind you for 5 seconds, then turn left for 5 seconds. Do it five times. This method can also relieve the headache caused by tension and enhance the elasticity of neck skin.
(3) Press your hands on your shoulders and slowly move your elbows up and down to make your arms rotate around your shoulder joints. Do it 20 times in each group, preferably 3 groups a day. This method can prevent arm numbness caused by overwork.
(4) Abdominal contraction and waist-thinning exercise: open your knees to shoulder width, sit in a chair with your back straight, contract your abdominal muscles, and drive your shoulders to bend to your waist, so that your back is curved. Inhale when contracting abdominal muscles and exhale when relaxing. * * * Do 3 groups, 5 times in each group.
(5) Leg relaxation exercise: Rest your back comfortably on the chair, slowly straighten your knees, lift your calves, and let the muscles on both sides of your thighs exert their strength. Stick to 1.5 times a day, and you will feel relaxed. Do your legs alternately.
(6) calf muscle relaxation exercise: sit with your legs together, keep your feet on the ground, try to lift your heels as much as possible, and let your feet move up and down as flexibly as ballet, depending on the number of times you feel comfortable. This exercise helps blood circulation in the feet and relieves muscle tension in the calves.
Office aerobics 3
1. Relax your eyes.
Close your eyes and turn your eyes. First press it clockwise 6 times, then press it counterclockwise 6 times. Then open your eyes and look at the green lawn or trees in the distance outside the window for 2-3 minutes. This has the effect of protecting eyes and regulating eyesight.
Relax your whole body
Divide the whole body into several sections and then relax from top to bottom. The order is: head-neck-two upper limbs-chest and abdomen-back-two thighs-two calves.
Then, the backward relaxation method is used to relax from bottom to top. The order is: two feet-two calves-two thighs-hips-waist and back-abdomen and chest-neck-head. Doing three groups in a row is very helpful to eliminate tension and physical fatigue.
3. Abdominal breathing
Relax the abdominal muscles when inhaling and contract them when exhaling. Repeat this action for 3 minutes. It can increase gastrointestinal peristalsis, promote metabolism and lose weight.
Relax your neck and shoulders.
Sit in a chair, hold out your chest slowly and forcefully, spread your shoulders back, and do it again after restoring to the original state 10~ 12 times. Then shrug your shoulders 12 times, which can increase your vital capacity and prevent cervical spondylosis and scapulohumeral periarthritis.
Relax your fingers.
Put your hands on your thighs, make a fist with your palms up, and then stretch your fingers in the order of thumb, index finger, middle finger, ring finger and little finger. Repeat the same action with your left and right fingers. 12 times. It can relieve hand muscle fatigue and promote blood circulation.
Relax your legs
Sit in a chair, lift your toes, and at the same time, forcibly contract the calf and thigh muscles, and then forcibly lift your heels, so that the calf and thigh muscles keep contracting 15 seconds, and then relax. Doing this repeatedly for 5 minutes can improve the blood circulation of legs and feet.
Anti-aging campaign
Special area 1: ear
Key words of health care: prevent frostbite of ears and help tonify kidney.
Traditional Chinese medicine says that the kidney can enlighten the ear, and rubbing the auricle often can prevent frostbite of the ear, which can strengthen the kidney and waist, preserve health and prolong life.
Health care method
Pull the earlobe, that is, put your forefinger on the back of the tragus with both hands, and pull the tragus and earlobe from the inside out with your forefinger and thumb. The manipulation is from light to heavy, and the pulling force is painless, for 3-5 minutes each time.
Rub the helix with your hands, hold empty fists with both hands, and push it up and down along the helix with your thumb and fingers until the helix is congested and hot.
Lift the tip of the ear, hold the tip of the auricle with your thumb and forefinger, and lift, pinch, rub and rub 15~20 times to make the local fever turn red. This method has the effects of sedation, analgesia, clearing brain, improving eyesight and reducing fever.
Special area II: Abdominal umbilical cord
Key words of health care: eliminating abdominal fat and preventing constipation.
Abdominal umbilicus is a health care "fortress" that is highly valued in health preservation. Traditional Chinese medicine calls navel "Shenque". Pressing the navel can benefit the lung and strengthen the kidney, soothe the nerves, soothe the liver and benefit the gallbladder, and prevent diseases and strengthen the body. At the same time, it has a good auxiliary treatment effect on arteriosclerosis, hypertension, hyperlipidemia and diabetes.
Health care method
Hands overlap, press on the navel, exert moderate force, while keeping breathing naturally, and rub the abdomen clockwise around the navel. For people who lack exercise on weekdays, it is suggested to develop the practice of alternately slapping the lower abdomen for 20 minutes in leisure or walking (once per second), which can promote abdominal metabolism.
The third special zone: chest
Key words of health care: enhancing cardiopulmonary function.
A person's immune function depends on the concentration of thymosin to some extent. Regulating and stimulating thymus can prevent diseases and cancer, strengthen the body and prolong life.
Health care method
Press the right hand on the top of the right breast, gently push the finger down to the left lower abdomen and rub it back and forth for 50 times; Rub your left hand 50 times in the same way. Then, the palm is rubbed up and down against the middle of the chest for 50 times.
You can also slap your chest and back alternately with two palms, taking 100 each time, once in the morning and once in the evening. Brushing the chest can make the "dormant" thymocytes in an active state and enhance the cardiopulmonary function.
The fourth special zone: spine
Key words of health care: promoting digestion and preventing common spinal diseases.
At present, about 70% of people have pathological changes due to the lack of correct spinal care. There are four physiological curvatures in the spine, and the cervical curvature (cervical spondylosis) and lumbar curvature (lumbar muscle strain and lumbar disc herniation) are the most prone to pathological changes.
Health care method
Children with anorexia and partial eclipse can be massaged along Jiaji points on both sides of the spine. Massage, physical therapy, scraping, cupping and tapping the spine every night. Acupuncture and moxibustion in spine special zone, Chinese medicine bee therapy and moxibustion have therapeutic effects on neuropathic pain and ankylosing spondylitis caused by spinal cord separation.
SAR 5: return
Health key words: improve immunity and prevent colds.
Regular scraping, rubbing, pressing and patting the back meridians and muscles can dredge the meridians, calm the mind and help prevent colds. In addition, back rubbing has a certain auxiliary therapeutic effect on middle-aged and elderly patients with chronic diseases.
Health care method
Wipe (rub) back, pat back or knock back (including back and neck) with a health hammer every morning and evening; Or take back scraping, chiropractic, cupping and other back massage physiotherapy.
Matters needing attention in aerobics
1, step by step
When you are just practicing aerobics, you need to take a walking method to give your body and lower limbs enough time to adapt. You can also do some warm-up and stretching exercises first, especially moderate stretching of lower limbs is more important.
At first, don't do long-term exercise. At the same time, after aerobic exercise, you must change your wet clothes to avoid catching cold. Especially after exercising in an air-conditioned room, bodybuilders need to do some stretching exercises before taking a bath.
Step 2: Suitable clothes
Secondly, when doing aerobics, you need to wear clothes that fit and sweat, and don't wear ordinary shoes barefoot. Because most fitness shoes have thick pads, which can slow down the vibration caused by the impact between feet and the ground.
You can also wear half-height shoes to protect your ankles. For female friends, when doing exercises during menstruation, the amount of exercise must not be too large. Female friends can't do aerobic training during pregnancy if they don't have exercise habits.