White-collar workers want to exercise but have no time? Don't want to sit and dry meat during lunch break? In order to save the sub-healthy body, white-collar workers are "eager to try" in fitness. Teach you a set of yoga for lunch break, which can not only lose weight but also restore vitality. (Source: 39 Health Network)
Action 1: Move abdomen and back.
White-collar workers often sit, and their abdomen is the most vulnerable. Lean back, lift one leg, and exercise the abdominal and back muscles through this action. You can tighten your abdomen and adjust your posture.
1. Lean back in the chair and straighten your spine while inhaling. Tighten the abdomen at the same time and lean back slightly.
2. While exhaling, straighten your hands forward and separate your fingers. At the same time, bend the right knee and lift the right leg so that the calf is parallel to the ground. When your legs are raised to the front of your body, keep this posture for about 3 to 5 breaths. Then put down your hands and feet while breathing. When changing the left foot, the action remains the same. Move your left and right feet once each.
Action 2: Move your shoulders and hands.
White-collar workers are most afraid of cervical spondylosis, so it is very important to have more activities on the shoulders. Put your hands on your back and stretch the muscles around your shoulder blades to prevent scapulohumeral periarthritis. Stretch your arms to make your back muscles more beautiful.
1, sit in a chair, put your left leg on your right leg and do a leg lift, with your right hand straight up and your palm turned inward.
2. Bend your right elbow backwards, while wrapping your left hand behind your back, and grab the other hand with one hand. Lean your head back a little and take a deep breath, as if you want to fill your chest with air. Do this 3 ~ 5 times during the movement. Then inhale again, your hands and feet will return to the original sitting position, and your hands will be put down. When changing the right leg to the left leg, the action remains the same. Do an action left and right.
Action 3: Move thighs and calves.
This action can relax the muscles from the inner thigh to the calf. It can promote blood circulation and improve fatigue and edema of legs and feet.
1, sit in the chair. Straighten your left foot forward and put your hands on your right thigh. Inhale and stretch your spine quickly.
2. When exhaling, all parts of the pelvis lean forward with the body and breathe 3 ~ 5 times during exercise. Consciously stretch the inner thigh and calf of the left leg. Then inhale, straighten your waist and stretch your back at the same time. The other leg moves in the same way. Do an action left and right.