1, practice with steps.
The most important thing in an office building is steps and stairs, and steps are the best place.
1 Squat
Stand up straight, slightly tuck in, relax your shoulders, and put your right foot on the second step in front of you. When the right foot is pressed down, the body will move up and feel the stretching of the hip and thigh muscles. Step your left foot completely on the second step above your right foot, and continue walking up as mentioned above, two steps at a time. Keep practicing 1 min.
2 Xia Shang
Everyone must have done the step test. The subjects stood in front of the steps and walked up and down the steps 30 times per minute according to the rhythm of the metronome. That is to say, from the preparation posture, one foot is on the steps when hearing the first sound. At the second sound, the treadmill leg is straight and the other heel is standing on the stage. Third, step on the ground first. At the fourth sound, the other foot also fell to the ground and resumed its preparatory posture. Make a ripple every two seconds (according to the rhythm of the metronome, for 3 minutes.
This is the same as the action and step test. Step up and down every 2 seconds, and the left and right legs rotate. After each step up and down, the upper body and legs must be straight, and you cannot bend your knees. I need you to recite the beat in your mind.
3 climb the building
I will go downstairs for lunch at noon. I might as well use this time to give up the crowded elevator and choose to climb the stairs to exercise my whole body. Although a little tired, but the health care function is very good. If the floor is too high, I can choose a section. Don't be too tired to go to work in the afternoon.
4 bend forward
Stand upright on the steps, raise your arms at your sides, bend your upper body later, then bend forward, keep your knees upright, and touch the ground with your hands for several ranges, then gradually extend your hands to the next step and touch it.
5-leg press
Stand sideways on the steps, with one leg up on the steps, toes hooked tightly, hips spread out, feet supported to squat down, and heels not lifted. The upper body is pressed down by leg press's side, and then the feet are exchanged for practice.
6 run
Run up the steps in two steps. This will help students push back and improve their leg strength. In practice, interval training method can be used, that is, after a fast run, the interval time of slowly descending the steps is generally 3-5 minutes, and then the second run is carried out, so that three trips are a group, and one * * * 2-3 groups. The rest time between groups is 6-8 minutes.
2. Use chairs for white-collar healthy exercise.
Chairs are the most common thing for office workers. Sitting while working is really a wise choice.
1 sitting posture
Sitting correctly, 1 min can consume 2 calories, and can maintain a tight abdominal line. The best sitting posture for office workers is: sitting in a chair with knees bent 90 degrees. Sit forward a little, so that there is a certain space between your knees and the chair, so as to ensure that your calves will not be squeezed by the chair. Spread your feet to hip width and lie flat on the ground. Tighten the abdominal muscles, support the back upright and keep the pelvis level. Hold your chest out and contract inward under your chest. Keep your shoulders and hips in the same vertical plane. Relax your shoulders and hang your arms naturally and comfortably at your sides. Keep your neck as straight as possible, your chin as straight as possible, and retract slightly, so that your ears and shoulders are on the same vertical plane.
2 Breathe
Take a deep breath, press your shoulders and stay relaxed. Exhale completely and contract the abdominal muscles. Take a deep breath and push the air out of the body with your abdominal muscles when you exhale. Keep your posture while taking a deep breath 1 min.
3 stretching
Sit upright, put your hands behind your head and your thumb on the lower end of your skull. Take a deep breath and open your elbows at the same time. Stretch as far as possible to the outside, just like a butterfly spreading its wings, and feel the tightness of the scapula and the stretching in front of the chest and shoulders.
Exhale, swing your elbows forward at the same time, close them in front, and feel the stretching behind your shoulders and upper back. Repeat the opening and closing of elbows, take a deep breath and release the tension in the upper back, chest and shoulders.
4 Chest enlargement
Sit in the right posture and relax your shoulders. Arms are naturally vertical to both sides, palms facing each other. Hands clasped at the lower end of the back. Tighten your abdominal muscles and keep your back straight. Inhale and exhale, rest your shoulders on your back and clamp your back. At the same time, raise your hands and stretch your chest and shoulders. Keep your posture, inhale and exhale, and at the same time hold your hands up to each other and stretch further.
5 waves
Using the keyboard for a long time is easy to make your wrist tired, and waving your hand can make your wrist flexible. The arms are naturally perpendicular to the side, the left arm is straight and lifted up from the side, the palm is up, and the arm bow is on the side of the body, feeling that the ipsilateral trunk is stretched. Keep your posture and keep stretching. Swinging the wrist can exercise the wrist and improve its flexibility.
6 twist
Turn the waist to the right, and at the same time drive the elbows and shoulders to the right. Put your left hand on the outside of your right thigh. Keep your hips still and your toes pointing straight ahead. Keep this posture and feel the stretching of your spine. Turn right to your neck and look back from above your right shoulder.
The above is the health white-collar movement summarized by the health network for you. Office workers should take action for their health.