What are the characteristics of office workers? Of course, it's boring to face the computer every day, and there are a lot of cervical problems. At the same time, after lunch, the belly fat doesn't move around, which is called butterfly sleeve's big armband sling. The legs are swollen and thick with elephant legs. These are the characteristics of office workers, so if you want to exercise, you must know what exercise you should do to achieve results in the least time.
Let me talk about what fitness exercises office workers can try according to their actual situation.
First of all, for the movement of the neck
1, shoulder movement
Shoulder-turning exercises can exercise our head muscles, trapezius muscles and biceps brachii (point out where the muscles are when talking). Especially the exercise of trapezius muscle is very important. The trapezius muscle is the muscle around the cervical vertebra, which firmly protects the cervical vertebra. At the same time, shoulder rotation can also improve muscle soreness and swelling in shoulder and neck. Begin to practice standing with your feet naturally apart, shoulder width apart, arms relaxed, and your sides drooping naturally.
Shoulders go up to the limit position, turn back to the limit position, go down to the limit, and then turn forward to the limit to complete an action.
At the same time, the arm has been in a relaxed and drooping state. Shoulder drives arm movement. Stick to it 30-50 times at a time. Practice every day, turn around. It also helps to relieve fatigue.
2. Turtle sports
As the name implies, it is like a turtle, stretching and contracting its neck, moving the cervical joints, preventing it from keeping an action for a long time, preventing friction and friction when its neck is twisted, thus preventing cervical strain. Regular turtle-shrinking exercises can train cervical joints, stretch cervical vertebrae, exercise muscles around the neck and maintain good elasticity of cervical vertebrae.
This action is relatively simple. You can do it standing or sitting. Keep your head down and meditate on your cervical joints. Slowly pull from the first quarter to the seventh quarter. The head is so low that it is pushed forward to the limit with the headband, and then it is lifted by the head. You also meditate and pull the cervical joints one by one, and then return to the original position.
Do it 30 times Because the action is relatively simple, you can do it when you are free or when your cervical vertebra is uncomfortable.
3. Shrugging exercises
Shrugging is standing still, then constantly lifting your shoulders and moving up and down. Insist on doing four groups of shrug exercises every day to relax the cervical spine properly. When doing shrug exercise, the muscles of the neck are also involved, so it can relieve the fatigue of the muscles of the neck and be beneficial to the health of the cervical spine.
Second, for the movement of the arm.
1, kneeling push-ups
This action starts from prone position, and hands should be placed on both sides of the chest, parallel to it. Pay attention to straighten your back and tighten your core. Straighten your arms and breathe faster. It's relatively slow when you lean over.
2. The humerus is stretched after three heads.
This action requires the use of elastic rope to exercise your triceps through recoil.
Shorten the elastic rope first. Keep your chest straight, your back straight and your knees bent forward. Then straighten your arm and pull it back, being careful not to pull it too high. Exhale when pulling back, and inhale when pulling back. If there is no elastic rope, you can also practice with barbell pieces or large ml water bottles.
3. Flexion and extension of the three humeral heads above the upper arm
This action is actually very common in the gym, except that people usually use barbells, and this time they use elastic ropes.
Step on one end of the elastic rope with the back foot, hold the other end with both hands, and tighten the chest with the core. When stretching, always keep your elbow forward and don't spread it. Exhale quickly when the arm is straight, and inhale slowly when the hand is down to the back of the neck.
Pay attention to relax your shoulders when doing this action.
Third, waist movement.
1, lie on your back and lift your hips. Take a supine position in bed, bend your legs, then put your hands on your sides, slowly lift your hips with your heels, then slowly put them down and repeat this action. After that, you can increase the height of hip lift according to your own tolerance, so that you can slim your waist and lift your hips.
2. Lie on your side and lift your legs. Lie on your side on the bed with one hand supporting your head and the other hand in front of you to support your body. After that, lift the thigh to do side leg lifting exercise, and the other leg is slightly bent. When doing this action, everyone must keep straight and don't move too fast.
Put your shoulders on your stomach. After lying prone on the bed, straighten your arms, then support your upper body, and let your body fall slowly when you reach the highest point. When doing this action, everyone must pay attention to tightening the abdomen.
4. lateral bending. Hold dumbbells with the same weight in both hands, then bend your elbows slightly, raise your hands above your head and keep your back straight. Then bend your body as far as possible to the right, then to the left, and so on.
Fourth, stovepipe exercise
1, squat. Squat is a good way to exercise the lower body, and squat can obviously improve the pear shape. MM can exercise while watching TV. According to different stovepipe parts, you can take the basic posture of standing, with toes standing slightly inward and outward, which has a significant effect on tightening the lateral muscles and medial muscles of the legs!
But you must stick to it for about 20 to 30 minutes at a time, otherwise you will only give up all your efforts. When you start practicing, you may feel muscle twitching and pain, but this is only temporary.
2, crazy air bike, this local stovepipe exercise is very effective, just do it in bed for a few minutes before going to bed at night. Lie on your back, lift your feet, and kick your feet like riding a bicycle, 200 ~ 300 times a day. After finishing, the legs are separated by about 80 degrees and divided into 80 times.
3, shallow squat push shoulder
Keep your legs together, stand up straight, bend your elbows, raise your arms to shoulder height, and keep the dumbbell next to your ear. Kneel down until your hips are facing back, just like sitting in a chair. Legs together. Watch your heels. When squatting, raise your arms above your head in a parallel posture. Return to the initial position, push the heel down, bend the elbow, and lower the dumbbell to the shoulder again.
4. Leg flexion and abduction
The walking support is upright, the movable leg is lifted and abduction, and one leg moves alternately. Keep your body and legs upright, your waist and abdomen straight, and your hips tightened. The thigh of the exercise leg is parallel to the ground, and the calf is vertical to the ground. The muscles of the thighs and buttocks are stretched.
The above exercises are very simple and convenient, do not need much space, and are very suitable for office workers. As long as you persist for a long time, you can achieve the actual training effect you want.