Long-term lack of exercise, the body's hunger immunity will also decline, leg blood reflux becomes difficult, prone to hemorrhoids and varicose veins and other diseases. Therefore, even men who sit in the office for a long time need exercise.
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How to be in office gym?
1, push-ups on the table
Action: Stand with your hands apart, slightly wider than your shoulders, and put them on the table; Move your feet backwards to form a push-up angle; Bend your arms, open your elbows outward, then slowly lower your chest and press it on the table; Keep your head, back, hips and legs in a straight line.
Exercise time: keep it for about 2 seconds at a time, then return to the initial posture and do 12 times.
This action is very effective for chest muscle exercise and improving the central nervous system. In addition, it is beneficial to the firmness of bones and the flexibility of joints.
2. Sit and translate
Action: First, sit in a chair with wheels, with your feet flat and your hands flat on your thighs; Lift your toes off the ground, leaving only your heels on the ground; Slowly push the chair back with the heel until the legs can be completely straight; Keep your upper body relaxed, and then pull the chair back with your heel.
Exercise time: every time you do 12 to 15 times, push it out in 3 seconds and pull it back in 3 seconds.
This action helps to stretch the leg muscles and tighten the calf.
3. Head movement
Action: tilt your head, bend your head hard in the direction of your chest, then tilt back and pause for a while to make your neck feel sour; Tilt your head sideways and bend your head hard to one side. When you feel sore, stop for a while, then bend to the other side, stay for a while, and repeat this action; Around the head, the head first moves forward, right, back and left, and then moves forward, sit, back and right. Remember to rotate slowly and forcefully.
Exercise time: do each step for 30 seconds to 1 minute.
These actions can strengthen the neck muscles and relieve the tension of the neck muscles, which is very effective in preventing cervical spondylosis.
4. The chair is twisted
Action: Sit up straight in the chair with your left leg pressed against your right leg; Take a deep breath first, turn your waist slightly to the left when exhaling, look above your left shoulder with your eyes, and keep your hip forward; Raise your arms over your body, grab your arms or the back of your chair, and gently stretch.
Exercise time: 10 seconds and then change to the other side 10 seconds.
This action can exercise the muscles of the side waist and beautify the waist line.
Men's fitness methods in the office
Arm bending movement: put the phone book and other things with a certain weight into the handbag, then hold the handle of the bag by hand and lift it to the shoulder position repeatedly in the form of arm bending, and the left and right arms alternately do 30 times. This will effectively stimulate the biceps brachii and make it strong and developed.
Push-ups A: Put your hands flat on two chairs about a fist away from your shoulders, keep your body as straight as possible, and then do push-ups. This exercise can exercise the triceps brachii of the upper arm.
Push-ups B: The preparation posture before exercise is the same as that of A, only to increase the intensity of exercise, put your feet on the table. Straighten your legs and do push-ups slowly, so that the muscles on the outside of your arm can be stimulated and gradually recover their elasticity.
Squat action: legs apart, about shoulder width, toes slightly outward, legs slightly bent, hands clasped behind the head. Then, slowly squat down until the thigh is flat with the ground, and then slowly recover, being careful not to straighten the knee joint.
Bend your knees: your hips touch the chair slightly, and hold the edge of the chair with both hands, so that your knees can bend easily and your legs can be put together. Then, slowly bring your knees close to your chest, and then slowly recover.
Lateral bending exercise: take a handbag with proper weight and stick the palm of your other hand on the back of your head. Then, the handbag hangs naturally like being pulled to the ground, and the body bends sideways. The recovery action is: slowly lift the handbag and slowly straighten up. The left and right sides alternate.
Backward movement: separate your feet shoulder width apart, hold the chair with one hand, and keep your upper body still. Then, your knees stand forward, while your waist slowly falls and leans back, and keep this posture until you are tired. This kind of exercise can make the muscles in the front thigh strong and consume the fat in the buttocks.