Suitable for sedentary people, because office workers are very busy at work every day and have no time to exercise. Results the body has been in a sub-health state. If you want to be healthy, you need to exercise every day. Let me recommend some exercise suitable for sedentary people.
Fitness exercise suitable for sedentary people 1 method 1
1 Lie on your back on the bed with your legs together and your hands on the bedstead.
Lift your legs up and back (knees touching your forehead) and inhale.
3 Recover, slowly lower your legs and exhale. Repeat 10 ~ 12 times. This action can enhance the muscle strength of oblique muscle, rectus abdominis and latissimus dorsi.
Method 2
1 Stand with your legs together and your hands relaxed to the vertical side.
(2) The upper body leans forward, and both hands and fingers touch the ground (knees are straight).
Press your hands down once in place and try to touch the ground with your palm. ***2 groups. Each group 12 ~ 14 times. This action can enhance the muscle strength of latissimus dorsi, rhomboid muscle and external oblique muscle.
Method 3
1 Stand with your legs (wider than your shoulders) and your hands hanging to your sides.
2 The upper body bends to the right, the right arm extends downward along the right side of the body (knees are straight), and the left arm bends the elbow and lifts the hip. Do the above actions in another direction and breathe evenly. Repeat 8 ~ 10 times on both sides. This action can strengthen the external oblique muscle, teres major and teres minor.
Method 4
1 Ready posture as above.
Raise your right hand, then swing your hand back (try to touch your shoulder blades), tilt your head forward or backward, and inhale.
3 restore exhalation. Practice your arms alternately. Repeat 14 or 15 times. This action can strengthen the deltoid, infraspinatus and trapezius muscles and improve the flexibility of the spine.
Method 5
1 Station is the same as above. Bend your elbows on your chest.
The upper body rotates from left to right. Then do it in the opposite direction. Turn left and right 6 ~ 8 times. This action can enhance the muscle strength of the external oblique muscle and iliopsoas muscle.
Method 6
1 Stand with your legs together and your hands relaxed to the vertical side.
2 Bend your right leg and lift it up (try to touch your chest with your knee). Hold your knees in your hands, keep your back straight and inhale.
3 Restore or stand upright and exhale. Practice your legs alternately. Repeat 18 ~ 20 times. This action can enhance the muscle strength of rectus and medial thigh muscles.
Method 7
1 Bend your elbows and bend down with your legs together.
2 Push-ups in situ 10 ~ 12 times, * * 2 groups, intermittent 1 ~ 2 minutes (push-down is difficult, so diagonal braces can be used instead). This action can enhance the muscle strength of deltoid, biceps brachii and triceps brachii and the flexibility of lumbar spine.
Method 28
1 Lie on your back with your hands around your neck and your legs together.
Sit up straight and inhale.
3 Slowly lean back and exhale. ***3 groups, 6 ~ 8 times in each group. Intermittent between groups for 20 ~ 30 seconds. This action can strengthen the muscle strength of rectus abdominis.
Method 9
1 Stand facing the back of the chair, hold the back of the chair with both hands and put your legs together.
2 squat and exhale.
3 stand up and breathe in. Repeat 12 ~ 14 times. This action can enhance the muscle strength of the lateral thigh muscles and gastrocnemius muscles.
Rubber band aerobic exercise
(1) Pull up
1 Tie a knot on the rubber band, step on one end of the rubber band with your right leg, and bend down to use the other end of the portable rubber band.
Stand up and pull the rubber to your chest with both hands. Practice the left and right legs alternately for 40 times, effectively removing backache.
(2) Row your legs
1 Sit in a chair and put a rubber band on your calf.
Pull your legs out hard. Practice for 20 ~ 25 times can effectively reduce hip fatigue.
(3) Kicking
1 Sit in a chair with your right foot on the rubber and each hand holding one end of the rubber.
Push your right leg forward hard, and lift it up with your hands clasped on the rubber. Alternating left and right legs for 20 times can effectively reduce leg fatigue.
(4) Twist the arm
1 Stand up straight, bend your arms and put on a rubber band.
Keep your arms bent and your elbows twisted outward. Exercise for 20 ~ 25 times can effectively reduce shoulder fatigue.
(5) Raise your arm
1 Step on one end of the eraser with your right foot and stand with the other end of the eraser in your right hand.
2 Lift up your right arm forcibly. Alternate movement of the left hand and right foot for 40 times can effectively reduce arm fatigue.
(6) Chest enlargement
1 Stand still and put the rubber on your chest with both hands.
Raise your hands horizontally and stay for 3 seconds when you reach the limit. Exercise for 20 times is beneficial to lung respiratory function and relieve chest fatigue.
Fitness exercise suitable for sedentary people 2 1, chest expansion exercise
When sitting, shrugging and hunchback exert great pressure on the waist, which is easy to induce low back pain. You can do chest expansion every 30 minutes, which can effectively relieve waist fatigue. First, sit on your knees as shown in the figure below, look straight ahead, keep your back straight, and put your hands behind your back. Then straighten your arms back and slowly lift them up, so that you can sit in the chair, put your fists on your thighs, hold your chest out hard and your back is concave.
2, telescopic chin
Under normal circumstances, the physiological anteversion angle of human cervical vertebra is 30-40. If the sitting posture is incorrect, the head will slowly stretch forward, causing neck discomfort and inducing chronic headache and shoulder pain. As shown in the figure below, you can stand or sit, hold your chest out, look forward, and try to keep your head and shoulders on the same level; Hold your chin with your right hand and gently push your head back; After a few pushes, you can relax appropriately and slowly do the' nodding up and down' action.
3. "Cat's Back" Movement
As shown below, sit in a chair, lean forward and hold your ankles with your hands; Then stretch your legs forward as far as possible and consciously stretch your back, which can relieve the stiffness and pain in your back.
4. Steps of 8 words
As shown below, the left foot crosses and stands in front; Bend over, cross your hands and draw "8" to stretch the muscles at the back of your calf; Swap your feet, cross them in turn and draw the word "8". Doing five movements in each group can effectively prevent or relieve knee pain.
5. Correct joints
Stand up straight and relax; Chin backward, eyes looking straight ahead, center of gravity slightly forward, striding forward, about 5 minutes. When walking, pay attention to bend your elbow as shown on the right, with your heel on the ground first, and consciously push your big toe on the ground when lifting your leg to drive your calf to exert strength. This set of movements can correct joints and prevent joint pain.
These are all ways to help sedentary office workers relieve their discomfort. Sitting for a long time will bring great burden to the body. If it is not relieved in time, it will bring great harm to health. Related article recommendation: Three simple measures to relieve white-collar sedentary low back pain.