A day's exercise is the foundation of our life for white-collar workers. Attention should also be paid to supplementing water during exercise, and the effect of losing weight is also obvious. Aerobic exercise can increase the oxygen content in our brain. Let's take a look at the day's exercise and knowledge of white-collar workers with me.
Mr. White-collar exercises every day 1 without consuming physical strength, so that Mr. White-collar can enjoy the modern office environment while his physical quality and posture can not be sustained. Seeing that the abdominal circumference is increasing day by day, what you need to read most is my office gentleman's classic fitness book.
[get up early]
It's nice in spring and early in the morning. Taking part in morning exercises can make your day's work full of energy. The best exercise method is:
Jogging+Qigong
Move your hands and feet before running, shake your hand, leg press, turn around. The distance of running can be determined according to your own and objective conditions, or you can run with your legs lifted outdoors or on the street. You can practice aerobic breathing qigong by walking to relax your body and taking a deep breath: straighten your legs shoulder-height, close your eyes, relax your whole body, inhale and abdomen, hold your breath 10 second, and then slowly exhale the gas in your body for 20~30 minutes.
Skipping rope+doing exercises
Skipping rope can promote blood circulation, supply more oxygen and nutrients to the brain, dredge meridians, strengthen the brain and warm the dirty, and improve thinking and imagination. Jumping rope takes 15 minutes, and doing exercises is to calm the mood and let all parts of the body get exercise, so 15 minutes is also appropriate.
Ride a bike
Riding a bike to work is also good exercise! Have you ever tried jogging or walking to work? If the office is close to home. Wear a suit in the office, put on sportswear and running shoes, and be active on the road. This is the most popular white-collar work song in the world.
[noon]
prescribe a diet
Diet is also a guarantee of good health, and lunch is especially important. Pay attention to choose fresh food with low fat and sugar content and high vitamin and mineral content. Such as: vegetables, fruits, dairy products, kelp, juice and so on. A moderate amount of fruit wine or health vinegar can not only help you digest, but also make you energetic.
sports
If your workplace has activity conditions and venues, the best exercise after lunch is light ball games-table tennis, tennis, badminton, etc. When the line of sight moves up and down, left and right, up and down with the ball, the ciliary muscle and extraocular muscle relax and contract constantly, which promotes the blood supply and metabolism of eyeball tissue and has the effect of improving vision.
[at night]
Most office gentlemen go home as soon as they get off work. They are full of food and drink, and the most harmful thing to their health is lying on the sofa watching TV endlessly. Instead of doing this every day, it is better to take two nights a week to go swimming in the pool. It is found that all aerobic fitness exercises have the effect of losing weight, but the exercise with hands and feet is better. Skiing, swimming, basketball and mountain climbing are particularly effective in burning fat. But ordinary people should take short time and little exercise as the first condition at night. When it is too late to work overtime, the choice of extra meals is very important. Digestible foods containing vitamins and protein, such as milk, porridge, pasta and egg drop soup, should not be overdone. Because at this time, the blood will be concentrated in the stomach to help digestion, which is easy to cause adverse reactions such as drowsiness, stomachache and unclear thinking, which is harmful to the body.
For girls, the right way to lose weight lies in individuals, waist and thighs, arm in arm, which are the goals of many girls to lose weight. Losing weight has become a small part of these girls' daily life. Now some girls feel that their necks are a little thick, hoping to find a way to thin their necks and fully exercise their neck muscles. The benefits of exercising this small place are naturally indispensable. So how to exercise?
Lie on your back with your neck bent, straight and flat on the bench, and your head sticking out of the bench. Relax your neck and droop as much as possible. Relax all over, then lift your head with neck strength until your chin is close to your chest and your speed slows down. Stop for 2 to 3 seconds, then slowly fall down until the neck muscles are completely relaxed. (Note: when doing this action, keep your body on your back and your back on the bench) Pay attention to adjusting your breath. Repeat 20 times, 5~ 10 group.
This is an indigenous method. I used to play it when I was a child. Back against the wall or back of the chair, headrest back against the wall, head and body motionless, muscle tension and contraction. Later, I heard that this is called "stretching power"; Or put your hands crossed on the headrest, push your hands forward, push your head back, keep your head and neck still and confront each other. During exercise, the neck muscles remain tense for 3-5 seconds, and 3-5 seconds of relaxation and rest is 1 cycle. Exercise 100-200 times a day, divided into 5- 10 groups.
Lie on your back and lift your shoulders. You feel this way when you lie down and wash your hair in a barber shop. Lie on your back on the bed, take off the pillow, push the headrest against the bed, lift your shoulders and back for 3-5 seconds, then relax your muscles and put down your shoulders and back for 3-5 seconds to rest 1 cycle, so as to exercise your back muscles. Exercise 100-200 times a day, divided into 5- 10 groups.
Abdominal tractor movement
Abdominal muscle machine can exercise neck muscles. Abdominal muscle machine is a comprehensive fitness equipment, not just abdominal muscles. You should know this. The specific steps are as follows: lying on the abdominal retractor and using the strength of the neck.
Prone chest and supine shoulders can also cross in turn. Lie prone on the bed, take off the pillow, hold out your chest, leave your head, neck and chest off the bed surface (commonly known as "swallowing" or "swallowing") for 3-5 seconds, then relax your muscles, put down your head, neck and chest for 3-5 seconds to rest 1 cycle, and exercise 50- 100 times a day in 3-0 minutes. This method is the most laborious, do a little less at a time.
Many people want to know how much trapezius muscle can be trained by hard pulling, but it does have a great effect on trapezius muscle. In fact, there is a reason why hard pull, squat and bench press are called the three major events of strength lifting. Bench press tests the comprehensive ability of your whole upper limb strength. Don't think that you can get good results by practicing bench press with only three heads and chest muscles. Your shoulders and back are indispensable. Squats mainly test your lower limb strength and core strength. Hard pulling requires all the muscles of the whole body: forearm, trapezius, lower back and legs ... so practicing hard pulling is also very beneficial to your trapezius.
It's good for neck muscles, but it doesn't mean to exercise blindly. The neck is the weakest part of the human body, so there are as many as ten points to pay attention to in exercise, and safety is the most important. Don't hurt your neck and cervical vertebra for exercise, it's not worthwhile. However, we should also have a normal aesthetic point of view, and don't be too beautiful and tough to ask ourselves to lose weight in this part, which will cause physical discomfort.