1, How to do a good job of male health care in the workplace
1, don't forget to take a shower and exercise.
It's summer now. After a hard day, you'd better go home and take a hot bath first.
For frequent "trapeze" travelers, after talking about business and sales, when they return to hotels and hotels to stay, they can also take time off to take a bath in the hotel room or go swimming in the hotel to exercise.
Bathing helps to restore physical strength, not only can remove sweat and dirt from the body, make pores and sweat glands unblocked, but also can enhance blood circulation, regulate the nervous system and effectively relieve physical and mental fatigue.
If you have edema, you can also drop 6 drops of lemon essential oil in the bath, or use bamboo salt powder or scrub as a diet therapy to enjoy the SPA easily.
But experts remind that the most suitable temperature for bathing is 28 to 35 degrees Celsius. For patients with malignant tumor and heart disease, don't take a long hot bath in winter.
Because they feel the temperature slowly, they burn easily. In addition, taking a cold bath can't be intermittent, which is very harmful to the heart.
Cooking and going to the supermarket can release stress.
Professional managers are usually under great pressure, but it is also a rare enjoyment if they can take time to change their lifestyles, such as cooking in person when they are busy.
Especially when you are under great pressure or have a lot of problems to think about in your mind, this will not only release the pressure well, but also make your brain's thinking clearer.
No matter how busy you are, home will always be your home. A professional manager said: You can only experience the taste of life in simple tea and light meals. Therefore, I like to go to the supermarket after work.
Although the environment was a bit crowded and noisy, it quickly changed me from a professional manager to an ordinary person's life role and found the pleasure of "hiding" in the streets of the city.
Cooking dinner for my family in person, in my opinion, is a good way to release pressure, decorate my life and touch my family.
To this end, it is good to go to the supermarket, take the children or go to the kitchen. Everyone can choose their own lifestyle, and the best way to relieve stress is to be able to take time off.
2. Men's fitness coup in the workplace
On the way to the office in the morning, you can do some simple finger movements, such as reaching out your hands and putting your fingers together.
After meeting colleagues, you can give them a high five, which is not only an effective physical exercise, but also can enhance communication, relieve stress and bring a good mood for a day's work.
When sitting, pay attention to the correct posture and maintain an elegant posture. Especially don't bow your shoulders and shrink your back. You should hold your chest up, your head up, your abdomen in, and your knees out. Try not to cross your legs.
After working for a period of time, do high-five, straighten your hands and fingers, and then high-five as loudly as possible.
High-five is mainly to stimulate the corresponding acupoints of both hands, generally about 20 times. Or straighten your back, make a fist, straighten your thumb, put your arms back, and the tip of your thumb points vertically to the joint between your body and the chair, upward 10 cm.
Poke with your thumb and move slowly. When the tip of your thumb touches your body, press it as hard as possible and slowly release it.
When washing your hands, try to warm your hands. After lunch at noon, you can walk outdoors for 30 minutes, paying attention to speed and posture.
I feel a little tired sitting in a chair in the afternoon. At this time, you can rub your face and put your hot hands flat on your face.
Rub the middle finger of both hands down from both sides of the nose to both sides of the nose, and repeat it until the face is hot. Then close your eyes and massage around your eyes with your fingertips.
It's almost time to get off work, and hit the upper arm and lower limb with both hands for about 5 times. Then sit up straight and massage the ipsilateral breast with your palm.
From the position of the scapula down, after touching the breast, circle down, repeat 5 times with moderate intensity, and then do 5 chest expansion exercises.
Summary: The above small series introduces several health care jobs that men in the workplace should do, such as taking a bath, exercising, visiting supermarkets, etc., which not only exercises the body and mind, but also relaxes the mood. Bian Xiao also introduced several simple fitness exercises for you, which you can often do.
3. Men should pay attention to fitness.
First, arrange the time reasonably.
We usually think that exercise in the morning is the best. Indeed, getting up early in the morning and doing some exercise will make people feel refreshed all day.
But as far as the effect of exercise itself is concerned, morning is not the most suitable time, and the best exercise time in a day is 3 -5 pm.
Of course, except for professional athletes, the prime time for most people to exercise is also the busiest time for work and life. It is unlikely that you will have time to do bodybuilding, so you may choose to exercise around 8 pm, and the effect is good.
Second, breathe correctly.
When doing bodybuilding, correct breathing is very important, which can get twice the result with half the effort. Specifically: inhale when you exert yourself, inhale as deeply as possible, exhale when you relax, and exhaust as thoroughly as possible.
Third, the auxiliary equipment
The function of home fitness equipment is limited, and muscles in several parts can't be trained, so it's best to buy some auxiliary equipment, among which dumbbells are the most commonly used.
If economic conditions permit, you can buy a set of dumbbells with different weights, and vice versa. Don't underestimate the small dumbbell. It does a lot of exercise. It can exercise your biceps, triceps, wrist strength and chest muscles. Put the dumbbell under your neck and do sit-ups. The effect is quite good.
Fourth, pay attention to frequency.
In fact, bodybuilding does not need to be done every day, and the effect is not good. The best effect is to do it three times a week, that is, once every other day, and then take an extra day off on weekends.
If you can't do it, you can do it twice a week, but you can't do it less, otherwise it won't work. For friends who want to lose weight, you can do it again.
Five, shoulder exercise
This set of movements is not only to increase shoulder strength (both weightlifting and pull-ups can do this), but also to increase flexibility. Rolling over in bed requires shoulder flexibility.
To achieve the best effect, straighten your arm forward, grasp your left wrist with your right hand, then pull your arm over your head and exert a little force backwards until you feel a slight pull under your armpit. Hold this position five times, then relax your arms and repeat this action once or twice.