First, the lower body stretching exercise
Sit on the edge of the word 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. Push the chair back slowly with your heel until your legs are completely straight. Keep your upper body relaxed, and then pull the chair back with your heel. Do 12 to 15 times, push out in 3 seconds and pull back in 3 seconds.
Second, the upper body stretching exercise
Sit in a chair with wheels, hands shoulder-width apart, and grab your desk. Thumb down, fingers up. Get your feet off the ground, tuck in your abdomen, and slowly push the chair back until your eyes are on the ground and your head is between your arms. Then slowly pull yourself back until your abdomen is against the table. Repeat 12 to 15 times, push out in 3 seconds and pull back in 3 seconds.
Third, sitting posture and buffering exercises.
Stand up from the chair, keep your feet shoulder-width apart, keep your back straight, and bend your knees and hips as if you were sitting in a chair. Don't bend your knees in front of your toes. Stop and stand up when you touch the chair. Do this action four times. Then squat down, keep a downward posture, buffer (move up and down in a small range) for 3 times, and then stand up. Do this exercise six times.
Fourth, push-ups on the table
Stand well, put your hands slightly wider than your shoulders, put them on the table, and move your feet backwards until you form a push-up angle, bend your arms and make your elbows outside. Slowly lower your chest toward the table. Keep your head, back, hips and legs in a straight line. Hold for 2 seconds, then return to the initial position and do 12 times.
V. Torsional motion of chair
Sit in a chair with your upper body straight and your left leg pressed against your right leg. Take a deep breath. When you exhale, gently turn your waist to the left and look at your left shoulder. Keep your hip joint forward. Put your arms on your body, grab your arms or the back of your chair, and gently deepen the stretching. Hold 10 second, and then do the other side. Stretch twice on each side.
The benefits of exercise at noon
1, promoting the development of memory and intelligence.
People are often awake when they exercise in the morning and sleepy when they exercise at night, so exercise at noon is the best. Because you are full of energy and feel comfortable when you exercise at noon, you can promote the release of special chemicals from your brain, which has a good effect on promoting the development of memory and intelligence. Therefore, for people with poor memory or mental deficiency, you may wish to use this time to exercise.
Step 2 relieve fatigue
With the increase of work pressure, people are prone to insomnia at night, leading to poor sleep quality, which leads to more and more fatigue. Therefore, proper aerobic exercise at noon can not only improve people's ability to absorb oxygen, but also discharge the metabolic products lactic acid and carbon dioxide used by the brain, thus alleviating fatigue. In this way, when you work in the afternoon, it is not easy to get sleepy. It can not only improve mental outlook, but also improve work efficiency. However, it should be reminded that you should never do strenuous exercise during this period, which will affect your study and work in the afternoon.
Step 3 reduce stress
The variety of trivial matters in life and the increase of workload will easily lead to the phenomenon of increased pressure, which will eventually lead to emotional loss of control and affect normal life. At this time, you might as well take some time to exercise at noon. Because exercise at noon can relieve stress well, and this way is a hundred times better than self-decompression in free time.
Overall adjustment of midday exercise
Of course, if you are used to exercising at noon. Then please adjust your diet to 4 meals a day, that is, eat breakfast well; In the morning 1 1 there are snacks, such as biscuits, honey and chocolate. 12 to 13 exercise at noon, rest for half an hour, and then eat a meal to ensure 80% fullness; Then, after work in the evening, have another meal. This kind of divided meal can reduce the overall food intake, which is very effective for fitness and weight loss. But to do this, you must ensure that you have at least 7-9 hours of sleep at night. Otherwise, it will be bad for the brain and heart in the long run.