There are still some things we need to pay attention to when warming up. This exercise is still relatively high intensity, and moderate exercise is good for health. The importance of sports to the three highs is self-evident. If you know the fitness strategy for office workers, then act quickly!
Fitness strategy for office workers 1
Family fitness law
sit-up
/kloc-how many sit-ups can you do per minute? Strong abdominal muscles can avoid spinal pain and maintain a good posture. The method is to cross your arms and hold your chest tightly; Bend your legs, keep your heels 30-45 cm away from your arms, lay your feet flat, hook your toes on the bottom edge of the furniture (or one person presses another's feet), and lay your upper body flat; When getting up, the upper body stretches forward until it is close to the thigh; Put your head forward and try to touch the furniture that hooks your toes. This series of actions needs to be repeated continuously within 1 minute.
push-up
Doing push-ups can exercise the strength and endurance of upper limbs, shoulders and chest. The coordination of these forces is conducive to maintaining a good posture and avoiding hunchback. /kloc-women and children over 0/0: land on your knees, lift your calves, keep your head straight to your knees, put your fingers forward, support the ground below your shoulders, and keep your palms shoulder width apart. Then touch the ground with your chest and hold it up with your arms until your arms are straight. Do this continuously, and record the number of times to lift it in 1 minute. /kloc-The movements of boys and girls above 0/0 are basically the same, except that the knees should leave the ground, the whole trunk should be in a straight line, and the toes should touch the ground.
Sit flat and stretch forward.
This set of movements can exercise the flexibility of the spine and legs. Good flexibility helps to avoid pain at the bottom of the spine and back and leg injuries. The method is: take off your shoes and socks, sit on the floor, stretch your legs forward, the heel distance is 12 cm, put your feet against the wall, stretch your hands forward, and try your best to touch the wall. Note: Don't bend your knees, don't push too hard, and try to relax your muscles. This lasts for 5 seconds, and note the distance from your fingertips to the wall.
Step on the wall for 3 minutes.
This exercise is mainly to exercise the heart's response to continuous activity. A strong and efficient heart not only plays an important and lasting role in physical endurance and spirit, but also reduces the risk of heart damage. The way to jump is to put a small bench or a bundle of newspapers on the floor, with a height of about 30cm. First put your right foot on the bench, your left foot on the ground, and then exchange places with your feet at the same time-your left foot on the bench and your right foot on the ground. Do this alternately for 24 times, with an average of 2-3 seconds.
Aerobic exercise in the office
1. Sit in a chair, gently retract your chin, put your hands and fingers on the back of your head, pull your elbows back as far as possible, pause for 5 seconds, relax and repeat for 5 times.
2. Sit in a chair, put your hands on your lower back, stretch your hands backwards and upwards, arch your back, pause for 5 seconds, relax and repeat for 5 times.
3. Sit in a chair, bend forward until the palm is attached to the instep, pause for 5 seconds, relax and repeat for 5 times.
4. Sit in a chair, lift your left foot to the height of the chair surface, hold your left ankle with both hands, pause for 5 seconds, relax, change to lift your right foot to the height of the chair surface, hold your right ankle with both hands, pause for 5 seconds, relax and repeat for 5 times.
5. Stretch your waist, stand up, gently support your back with your hands, lean back until you feel your abdominal muscles, pause for 5 seconds, relax and repeat for 5 times.
6. Pull your shoulders, stand, cross your hands and fingers, palms outward, arms straight forward and upward, pause for 5 seconds, relax, and repeat for 5 times.
Fitness strategy for office workers II. Climbing stairs for exercise
Going upstairs and downstairs consumes more energy than walking on the flat ground. The energy consumed by going down stairs is about 1/3 of the energy consumed by going up stairs, but going down stairs is more fun and easier.
There are stairs everywhere in office buildings, apartments, stations and other places, which can be fully utilized. For men with strong leg strength, you can also take two steps at a time, so the exercise effect will be better.
However, it is best to go down the stairs one step at a time, otherwise it is easy to lose your balance and fall.
When climbing stairs, you should hold the ladder with your front foot and push your back foot off the ground with your thumb to push your center of gravity forward. Even in rainy days, the stairs are not affected by the weather, which is very convenient and practical.
In companies or apartments, many people are used to taking elevators. Actually, it takes about the same time to take the elevator and go up and down the stairs. If there are only 5- 10 floors, you might as well go up and down the stairs directly. If the building is 20-30 stories high, you can take the elevator first, and then leave a few floors to walk up, which is also an effective fitness method.
Watch TV and do sports.
1, practice
Sit on the floor with your arms level, and then raise your arms to the top of your head in an arc. Practice repeatedly for about ten times. This will make your arms slimmer.
2. Practice
Put your hands together flat on your chest, then push your hands together and practice for about five times. This helps to exercise the chest muscles.
Step 3 practice
Lie on the ground with one elbow and the other hand in front of your stomach.
Then straighten one leg and lift it hard. Practice each leg twenty times. In this way, you can make your thighs slimmer.
Step 4 practice in a chair
(1) sitting in a chair, legs together, heel up, repeated practice, help to increase the elasticity of calves, ankles and muscles.
② Sit in a chair, grab the back of the chair with both hands, straighten and raise your legs, and put them down after about ten seconds. Repeated practice for fifteen times is beneficial to exercise thigh muscles.
Weight loss exercise in the bathroom
Taking a bath can not only refresh you, but also enhance the effect of losing weight. If you can add some exercises, the effect will be better.
Benefits of bathing: When bathing, the blood circulation is accelerated, the amount of oxygen delivered to all parts of the body is increased, and the metabolism is accelerated, thus accelerating the burning of fat in the body, so it is particularly beneficial to chest fitness and weight loss. If you can soak yourself in warm water and do some simple exercise in a comfortable mood, the weight loss effect will be more obvious.
Kneel in the bathtub, shake hands, pull hard and practice five or ten times. This will help the arms lose weight.
When taking a bath, push your abdomen hard, lift your legs up, put them down after about ten seconds, and practice five to ten times repeatedly.
Sit in the bathtub, bend your legs at right angles, lift one leg up, stop and put it down, and practice alternately. Finally, massage the legs (from toes to thigh roots) by hand to eliminate fatigue. Doing so is beneficial to lose weight in the abdomen and legs.
Sitting in the bathtub, turning your upper body left and right, and practicing repeatedly for ten to twenty times will help you lose weight around your waist.
You can choose to stand by train or bus.
When taking a bus or train, don't rush to find a seat. Modern people exercise too little. You should take this opportunity to force yourself to stand up and exercise your leg muscles.
Especially when you take a bus, you often suddenly brake, which is very effective for exercising leg and waist muscles. However, for the sake of safety, you should grab the lifting ring (lifting rope) on the car.
About 70% of human muscles are concentrated in the legs. Leg venous valve can help blood return to the heart, and leg muscles are the main factors to promote the function of venous valve. Therefore, the leg muscles are not properly exercised, the blood return is incomplete, the burden on the heart will be heavier, and finally the circulation will be poor.
Trains and buses will make us lose our balance when starting and braking, and then we will fully adjust the corresponding muscles to keep our balance without falling down. This is a very beneficial exercise in itself and the basis for developing a correct gait.