1. 1, cyclic exercise method

As the name implies, the circular practice method is composed of several different practice points. When you finish a practice point, you should immediately move to the next practice point and catch up again. When you complete a set of actions, you complete a cycle. In fact, the circular exercise method has low technical requirements for everyone, and it can also get comprehensive exercise!

1.2, transformation exercise method

Changing exercise mode can adjust physiological load, increase excitement, improve exercise interest, slow down fatigue and boredom, and finally achieve the effect of high exercise. If it is the first time to participate in this kind of exercise, you can do more induction exercises and auxiliary exercises. After that, with the improvement of your motor skills, you can increase the difficulty of practice.

1.3, weight-bearing exercise method

Weight-bearing exercise is to use dumbbells, sandbags, barbells and other heavy objects to exercise, and finally enhance your physical strength. This exercise method can not only improve human immunity, but also help to recover from physical diseases. But the weight-bearing exercise method is generally only suitable for office workers with a certain exercise foundation!

2. What diseases do office workers get easily?

2. 1, headache

If the head feels throbbing pain, or if something has been wrapped around the head, accompanied by dizziness. The main reason is that excessive use of eyes at work, long-term focus on the screen, lack of sleep or excessive pressure can all lead to headaches. In addition, incorrect posture, accelerated work pace or too little sleep may also cause headaches.

2.2, neck and shoulder pain

Stiff neck, sore shoulders on both sides, no mental energy. Too little exercise or too much pressure will lead to muscle tension, poor qi and blood running ability and congestion of muscle capillaries.

2.3, low back pain

3. Health care methods for office workers

3. 1, have a drink

When drinking water, it is best to drink it in small sips and several times. Don't fill it too big at a time, otherwise the body will not be able to absorb it effectively.

3.2. Eat more foods with antioxidant effects.

3.3. Eat fruits and vegetables with water content over 70%.

Add proper moisturizing fruits and vegetables every day to resist dryness from the inside out. The water content of vegetables and fruits generally exceeds 70%. Even if you only eat 500 grams of fruits and vegetables a day, you can get more than 300 ml of water.

Daily precautions for office workers 1, excessive use of eyes

Eyes work in offices with long-term air circulation and air conditioning. When they work, the number of blinks decreases, which leads to the decrease of tears and the decline of tear quality, thus causing dry eye syndrome. Sitting without doing physical labor every day will also cause fatigue, and sometimes there will be symptoms of headache and retching. These are all symptoms caused by excessive use of eyes.

2. Lack of exercise

People mistakenly think that sports activities are very tiring. But the opposite is true. Without exercise, muscles will become weak, and when the body wants to use them, it needs to spend more effort.

3. Sleep problems

Due to the pressure of work, many people are still thinking about work in bed. As we all know, you should not think too much before going to bed, otherwise it will affect your sleep. Some people work late, sleep late, get up early in the morning, and sleep time is not guaranteed, which will affect the normal operation of the body, and over time the body will be hollowed out.

4. Psychological problems

People who go to work are under great pressure. Many people are under great psychological pressure, not only to finish the task on time and in quantity, but also to worry about being criticized by the leaders. In recent years, some people have committed suicide because of excessive work pressure, which is very regrettable.

What do office workers eat? 1. Breakfast is mainly milk beans, eggs, fruits and vegetables.

According to nutrition experts, breakfast is actually the most important meal of the day. It is best not to eat or eat less carbohydrate-rich foods such as porridge, sweet bread or fried noodles for breakfast, so as not to increase serotonin in the brain. Because serotonin has a calming effect, the brain can't reach its best state.

Lunch is mainly meat, fish, eggs and beans.

Lunch is the most critical meal to replenish energy, which not only supplements the consumption of morning work, but also meets the needs of afternoon work. Generally speaking, carbohydrate should not be the main lunch, such as eating rice, noodles, bread and desserts rich in sugar and starch, which will make people feel tired and difficult to concentrate on their work.

Whole grain food is the main food for dinner.

As the saying goes, eat less dinner and live to ninety-nine. Because you spend most of your time in bed from dinner to the next morning, your body doesn't consume much calories. Don't overeat at dinner, pay attention to small quantity and high quality. You can choose carbohydrate-based foods, which can promote insulin secretion in the body and help muscle cells absorb a large amount of amino acids in serum.