A Hold a heavy object (such as a heavy schoolbag) in your hand on your chest and turn your body around with the strength of your abdomen. Sit still with your lower body. Try not to move. Turn the upper body left and right, and feel the strength of the left and right abdominal muscles.
B holds two mineral water bottles filled with water in his hand, raises his hands upward, and uses the weight of these two water bottles to drive his upper body to swing left and right. Pay attention to the lower body should be fixed, the upper body should swing above the waist, and feel the process of stretching and tightening the left and right waist and abdominal muscles.
Correct sitting posture
The angle between the line of sight and the geocentric vertical is about 1 15, which means that the computer screen is slightly lower than the parallel line of sight. The body was about a punch away from the table. When operating the keyboard, the elbow should be flexed about 90, and the wrist should not be lifted up or pressed down. There should be supporting handrails on both sides to relax the neck and shoulder muscles. It is best to have wheels on the chair, and the backrest is curved to fit the back. After sitting down, the soles of your feet should be able to touch the ground, and the height of your knees should be slightly lower than or even equal to the height of your hips.
The harm of sedentary life
Sedentary sad sedentary state fat is difficult to decompose, blood flow is slow, blood vessels narrow and harden, heart function declines, causing myocardial atrophy, arteriosclerosis and so on.
Sedentary damage to the brain
Sedentary will slow down the blood flow, leading to insufficient blood supply to the brain, slow response, easy fatigue, memory loss and so on. This will increase the risk of Alzheimer's disease.
Damage of sedentary to pancreas
Sedentary will reduce the sensitivity of cells to insulin, affect glucose metabolism and circulation in the body, and easily induce diseases such as diabetes.
The harm of sedentary to the stomach
Sedentary will affect gastrointestinal peristalsis, reduce gastrointestinal digestion and absorption capacity, and cause indigestion symptoms such as constipation and abdominal distension.
Injury of sedentary to bones
Sedentary will affect the secretion of skeletal mucus, which will easily lead to diseases such as lumbar disc herniation and arthritis. The cervical vertebra will not move for a long time, which will cause dizziness and headache.
Sedentary leg injury
Sitting for a long time will lead to the degeneration of leg muscles, the increase of venous pressure of lower limbs, ankle edema or varicose veins, and even induce deep venous thrombosis in severe cases.
Sedentary hip injury
Sitting for a long time will accumulate a lot of fat on the buttocks, which is easy to cause skin allergy or eczema on the buttocks.
Harm of sedentary on reproductive system
Sitting for a long time will oppress the male prostate, lead to hyperemia of the prostate and induce adenitis before the vernal equinox. For women, sedentary is easy to cause bacteria or infection in private parts to induce gynecological diseases.
Daily advice
0 1- Maintain correct sitting posture, with straight back and natural drooping shoulders. Adding a cushion to the waist can reduce the pressure on the waist; Don't cross your legs
02- Sit for a long time, get up and exercise. It is recommended to get up every 45 minutes to go to the toilet or move.
03- Don't sit for a long time. It is recommended to adjust the sitting posture every 20 minutes or so, and stretch your legs or yourself at the same time.
The negative effects of sedentary can be alleviated by exercise. If you can exercise four times a week, you can effectively alleviate the negative effects of sedentary on your body.