Which fitness exercises are suitable for white-collar workers? Nowadays, white-collar workers sit in the office for a long time and accumulate sub-health. So which fitness exercises are suitable for white-collar workers? Some simple and effective exercises are not only entertaining, but also can improve the physique of white-collar workers and drive away sub-health. So what sports are suitable for white-collar workers to exercise? Come and have a look with me.

Which fitness exercises are suitable for white-collar workers 1 1, and shopping?

Suitable for the crowd: women who stay in the office from morning till night.

Reason: This is one of the most popular leisure ways for women, and it is also a good aerobic exercise. Compared with the boring equipment training in the gym, shopping not only makes women exercise unconsciously, but also makes them feel happy. It is a fitness method with the best of both worlds. If you can find something good by the way, it is the forehead badger neon stack.

Effect: Women spend as little as two or three hours shopping and as much as one day. Regular exercise can increase leg strength, consume a lot of calories in the body, and achieve the effect of fitness.

Step 2 climb the mountain

Suitable for people: IT people who work in dark computer rooms.

Reason: IT people are in the closed computer room all day, and are troubled by the turbid gas and radiation emitted by the computer all day. If you stay in the gym on weekends, your skin and body that haven't breathed fresh air for a long time will strongly protest against you. Go mountain climbing on weekends, let yourself be in nature, breathe heartily, sweat heartily, and throw away the boredom and fatigue of the week.

Effect: Mountaineering is an excellent aerobic exercise, which can promote metabolism, accelerate blood circulation, improve endurance and leg strength, and enhance cardiopulmonary function.

Step 3 dive

Suitable for people: people who work step by step from nine to five every day, such as government civil servants and secretaries.

Reason: You are tired of the same life. Perhaps you have long longed for change and excitement in your heart, but you are afraid to try. Diving will satisfy your expectation of excitement and free life. At the bottom of the water far away from the crowd, you seem to have come to a world completely different from reality. Here, you can ignore it, like a free fish, and that feeling is really happy like a fairy. When you return to the real world from the bottom of the water, you will feel that you have completely changed, and the crux and troubles that were originally trapped in your heart have become so insignificant.

Effect: Diving is a full-body exercise, and the exercise effect is comparable to swimming. In addition, people who can't swim can do it.

4. long-distance running

Suitable for the crowd: I have been working in a sedentary way, leaving behind many things such as low back pain and cervical spondylosis, such as editors and freelance writers.

Reason: It stands to reason that long-distance running is more suitable for this kind of people, but it is not effective to concentrate on running for two days on weekends, and long-distance running is a more intense activity and should not be carried out on weekends. Jogging in free water has become the latest fitness exercise abroad and is an ideal exercise. Because jogging in the water can evenly distribute the body load, it has obvious advantages over running on land. Moreover, in deep water, the runner's lower limbs do not shake, so he is not easy to get hurt, and he will feel very comfortable after exercise.

Effect: The resistance of water is 12 times that of air. Running in water for 45 minutes is equivalent to running on land for two hours. Jogging in water is especially suitable for obese people. Because the density and heat transfer of water are greater than that of air, jogging in water consumes more energy than on land, and you can gradually get rid of excess fat in your body.

Step 5 skate

Suitable for the crowd: people who have little activity at ordinary times and are too lazy to exercise even on weekends.

Reason: Skating is a fitness program that integrates exercise and entertainment. For lazy people, talking and laughing is the relaxation exercise that can achieve the best fitness effect. Skating mainly exercises leg muscles, which can improve the flexibility and coordination of limbs.

Effect: Roller skating consumes 175 calories every half hour, which can enhance the flexibility of the whole body and the strength of all parts of the body.

Step 6 ride a horse

Suitable for the crowd: the work pressure is great and there are certain risks, such as starting a company by yourself or the management of the company.

Reason: I'm nervous all day and really tired. Think about being a herdsman on weekends and galloping freely under the blue sky and white clouds. Isn't it better to satisfy your desire to fly than to play golf? After all, everyone's life circle is just a corner of the world. We are eager to get rid of that small circle and look forward to a wider world. Perhaps when riding a horse, at the moment of flying, our dream has been half realized.

Fitness effect: Riding a horse can exercise your agility and coordination, and can exercise all your muscles, especially your leg muscles. Riding a horse for an hour consumes 2700 calories, which is the same as playing golf for a day.

When it comes to exercise, it is to achieve the effect of strengthening physical fitness, so that everyone can persist for a long time. Moreover, the above-mentioned projects not only have the effect of exercising, but also have pertinence and entertainment. I believe everyone will start planning such exercises now.

Which fitness exercises are suitable for white-collar workers? 2 White-collar exercise need to pay attention to five items.

First of all, persevere

Most office white-collar workers don't want to exercise, but after realizing the importance of exercise and fitness, they should persevere and stick to it; In particular, it is necessary to overcome the psychology of "fishing for three days and drying the net for two days" in order to receive good exercise and fitness effects.

Second, step by step.

Exercise should follow the principle of gradually increasing from low-intensity exercise to high-intensity exercise, because people's physical strength, endurance and dexterity are gradually improved. The internal organs and functional activities of the human body also need an adaptation process, so we can't rush for success, let alone get tired.

Third, exercise is moderate.

No matter what kind of exercise, muscles and joints in all parts of the body should be exercised, but excessive exercise is not good for the body, which is easy to cause fatigue and even damage to internal organs or the body. Therefore, we should pay attention to proper rest when exercising. The so-called moderate exercise should be based on the principle of "lightness, softness and stability". At the initial stage of exercise, it should be less than more, slower than faster, and gradually increase. At the same time, avoid quick, rotating or bowing movements, or movements that may fall.

Fourth, exercise time.

In the morning, the air is fresh and energetic, which is the best time to exercise. You should not exercise immediately after eating. You should rest 1-2 hours before you start exercising.

Precautions before and after verb (verb abbreviation) exercise

Be prepared before exercise to prevent palpitation, shortness of breath, fainting and other phenomena caused by sudden intense activity; Organize activities after exercise to make the body gradually return to normal, which is conducive to the adjustment of the whole body organs and can also prevent the occurrence of unfavorable factors to the body.