Health is very important for everyone. Office workers usually work hard and have little extra time for exercise. Actually, we can exercise after work. Here are six precise movements for office workers to keep fit.

Six precise movements for office workers 1 nod forward slowly.

Try to keep your chin close to your chest, feel your back muscles stretch as much as possible, and then slowly raise your head until the muscles in your throat are tight. This action is repeated five times.

Turn your head gently and forcefully to the right.

Keep your shoulders still. Look at a target behind you, hold it for 5 seconds and turn around. Turn left again and hold for 5 seconds. This action is repeated five times. (Note: Don't rotate too fast to avoid neck muscle injury or dizziness).

Arm soothing exercise

Press your hands over your shoulders, slowly move your elbows up and down, and let your arms rotate around your shoulders. Do this for 20 times in each group and do it for 3 groups in a row. This can prevent arm numbness caused by overwork.

Abdominal contraction exercise

Knees are shoulder width apart, sit in a chair, keep your back straight, contract your abdominal muscles, and drive your shoulders to bend to your waist. At this time, your back is round. Pay attention to inhale when abdominal muscles are tightened and exhale when relaxed. Do this group in 3 groups, 5 times each.

Leg relaxation exercise

Rest your back comfortably on the office chair, slowly straighten your knees and lift your calves. You will feel the muscles on both sides of your thigh dissolving hard. If you insist on 15i times, you will feel very relaxed. This set of movements can be accomplished by alternating legs.

Ballet practice of feet

Sit with your legs together, keep your feet off the ground, and try to raise your heels as high as possible, just like ballet, so that your feet can move up and down flexibly. There is no limit to the number of times you can do this routine, as long as you feel comfortable. This exercise helps to speed up blood circulation in the foot and relieve muscle tension in the calf.

Six precise movements of office workers' fitness 2 1, lower limb movement

Men can do lower limb exercises and do hip and calf stretching exercises after work, which can prevent serious flexibility problems in male joints. You can take your right leg back in the office and let your body lunge. Then lean forward and drive your right hand to touch the ground, and your left elbow is located inside your left knee. Keep this action for a while, then touch the ground with your hands down and lift your hips into the air. Finally, return to lunge and stand up.

Step 2 kick the bridge

It will be awkward to practice this action in public, but for the sake of your health, let's practice it now. First lie on your back, bend your knees, and then push your hips up off the ground, so that your body can take a bridge posture. Lift the other leg, and then slowly descend back to the original position. Change your legs and repeat the exercise. Do 8 legs on each side and * * * do 2 groups, which has good fitness effect.

3. Enhanced forearm brace

The body is in the posture of forearm support, then slowly lift your left arm, stop for one minute, then return to the initial position, and then lift your right arm, starting from the previous action, doing 8 on each side. Doing eight exercises every day can strengthen your arm strength.

Step 4 flap your wings

Bend over, then raise your elbow to the ceiling until it forms a 90-degree angle. Then slowly rotate the forearm upward until it is shoulder height. Finally, reverse this action and repeat it 8 times a day to make that arm more powerful.

Six precise movements of office workers' fitness 3 1 skipping rope

Jumping rope is more suitable for office workers. After skipping rope, you can exercise your whole body muscles and enhance your cardiopulmonary function. Many office workers are overweight, and skipping rope can also play a role in losing weight, especially those on the first floor. Skipping rope can be used to exercise and is very helpful to the body.

Step 2 climb the stairs

Many office workers feel very tired when they get home, and they will lie on the sofa and watch TV. In fact, office workers also need exercise. They can choose to take the stairs to work, and it is better not to take the elevator. By climbing stairs, they can exercise their waist and leg muscles and become stronger.

Step 3 swim

Swimming can not only exercise the myocardium and increase the output of the heart, but also strengthen the respiratory function and increase the vital capacity. People who often swim can not only keep a symmetrical figure, but also have fair skin when shopping.

4. Step up and down aerobic exercise

Aerobics on the pedal is the movements and steps of doing various aerobics on the pedal. This is a very fashionable fitness and leisure exercise, aiming at the lower limbs and buttocks. The advantage of step exercise over general aerobics lies in its safety, which is especially suitable for office workers who want to improve their lower limbs and buttocks.

5. Do squats.

Feet apart, the distance is equal to the width of the shoulder, then slowly squat down, put your hands on the chair, get up and stand. Do this repeatedly 10 times, and continue to do it after a short rest 10 times. This exercise can help you strengthen your thigh and back muscles.

6. Regular activities at work

Don't sit at your desk when you are working. You can get up every once in a while, such as 1 hour, do exercise, exercise your legs and feet, and promote blood circulation in all parts of yourself. Pay attention to exercise your eyes, do eye exercises, or overlook to relieve eye fatigue. I am usually busy at work, and I may often work overtime.

There will inevitably be a period of time during the day, and the work efficiency will be relatively low. In fact, many people spend their time online or in a daze. In fact, you can do some exercise in the corridor, which will not only affect work efficiency, but also exercise. And when you stand up to get water to go to the toilet, you can exercise properly.

7. Do squats during work.

You can do squats during work breaks. Feet apart, the distance is equal to the width of the shoulder, then slowly squat down, put your hands on the chair, get up and stand. Do this repeatedly 10 times, and continue to do it after a short rest 10 times. This exercise can help you strengthen the muscles of your thighs and back and improve the curve of your lower body.

8. After dinner, take a walk for 20-30 minutes.

You can choose to walk in parks and communities, which can relieve the pressure of a busy day and play a comfortable role. When you get home, you can do 3-5 sets of sit-ups and push-ups to improve your core and upper limb strength. Don't eat any more after that, but you can drink a glass of milk to improve your sleep quality. Then you can get ready to rest. Seemingly simple exercise, in fact, as long as we insist on it often, will greatly improve our physical fitness and let us have more energy to devote to our work.