My daily means of transportation is a bus. The journey from home to work is about 30 minutes, and it takes more than an hour to go back and forth. Besides waiting for the bus, I have to squeeze in the rush hour. It's really annoying
Exercise: There are many suitable sports (sports food) ways to squeeze the bus and take the subway, which can effectively use the things on the bus. Upper arm exercise: Hold the handrail with both hands across the car, and pinch the elbows inward. The arms exert force to drive the body upward, but keep the feet off the ground. Leg movement: Hold the handrail or a place to lean on with both hands, lift the heel and tighten the back of the calf and thigh. Back exercise: when sitting in a seat, put your arms on the front seat back, straighten out and push your back backwards. Chest exercise: hold the back and lower part of the chair with the arms outside the seat, shoulder blades abduction, chest out.
Mode of work: walking
I live near the newspaper office, and it only takes 15 minutes to walk to the newspaper office. 15 minutes is not long, but it's not easy to walk. A person is really a little lonely.
Exercise: Walking itself is a kind of exercise. If it can be deliberately strengthened, the effect is still good. Gluteus maximus exercise: when walking, you can consciously focus on your hind legs as much as possible, push your hind legs hard, tighten your thighs backwards, and lift your gluteus maximus. Related recommendation: Commuting is also a good opportunity to lose weight. Going to work twice a day, it's a waste not to lose weight. It doesn't matter whether anyone watches it or not. If you practice well and walk well, people will naturally stare at you. Step with cut hands and thin waist and hips.
Mode of work: driving/taking a taxi
My family lives in the suburbs, and there are often traffic jams during the rush hour every morning. In this case, I can only sit in the car. If the working hours are tight, people will become a little impatient. After driving for a long time, my head and neck are very tired. Exercise mode: According to the characteristics of car owners, the coach designed a simple neck exercise method, which can also get better exercise in a limited time. Neck confrontation: the head leans forward slightly, and the hands cross behind the head to exert force forward, while the neck exerts force backward. Tip: It is best to do a head-up relaxation after each neck confrontation action, which is more effective. Abdominal exercise: Hold the steering wheel with both hands, straighten your upper body, naturally relax your head, take a deep breath first, and press all your strength to your abdomen when exhaling slowly for about one minute.
How do office workers exercise skillfully on the way-Method 4. Clench your fist and open it.
What do you do in your town while waiting for the subway or shuttle bus? Never underestimate the few minutes you have. Will you trick him into going back to work? If you practice hard, you will get a safe effect. In several places, "Paavo Mo Ye Toubao" has given everyone several static essentials so that you can exercise while waiting for the bus!
Main point 1: Raise your arms and move quietly.
When children enter the countryside with their schoolbags, they can turn it into a "micro electrostatic device" to exercise their arm muscles. Hold the bag in the second hand, hold your tail high and hold your chest high. While inhaling, the woman raises her elbow as high as possible, 5 times for each trunk, and repeat 2-3 groups.
Essentials 2: Send abdominal movements.
Put Li Shen powder in the middle of the abdomen, exhale and deliver it to the abdomen, silently count to 5, then gradually inhale and tighten the abdominal muscles, and then exhale and deliver it to the abdomen. Repeatedly dry 15-20 1 min until the abdominal pain stops, and then cut it off when it hurts. Did you exercise your abdominal muscles without doing anything?
Point 3: Stand and sit on your feet.
Stand on both feet, lift your legs low, rest low, change your legs frequently, switch to 1, 10 seconds, and do it repeatedly 12. Did your quiet exercise make your upper gluteal muscles and abdominal muscles useless?
Point four: keep quiet with your fist clenched.
Make a strong fist and then bow your head, so that the muscles of your arm don't feel intense. 1 Repeat drying for 30 to 40 minutes. Will the rest green the arm lines, so that the looser the arm, the smoother it will be.