Use your spare time after work to exercise. Before strenuous exercise, you must do enough warm-up exercise. Exercise can help us to excrete toxins from the body quickly, exercise can relieve our mood, and simple exercise can also help us exercise. Now share the sports skills after work.

Use your spare time after work to exercise 1 1 by bus.

Take advantage of the ride time and don't have a seat on the bus. It's best to stand, and then count the beats while contracting your abdomen inward with all your strength. This method can effectively tighten the abdominal muscles, and because your abdomen contracts inward, it can also make your abdomen feel tight, so you can slowly contract your lower abdomen.

It's time to go home and do housework.

Every office worker must be too lazy to move home, but housework must be finished! So, kill two birds with one stone by doing something while doing housework! Therefore, if you want to clean the floor when you go home, put your knees on the ground, fix your upper body with one hand, and keep your back straight. Then the other hand holds a rag and the other hand wipes it from the outside. This hard mopping method is really effective for thin abdomen. However, the effect of this kind of exercise using daily routines should be accumulated bit by bit, and the effect is not urgent.

3. Ways for office workers to keep fit by cycling.

Aerobic cycling: moderate-speed cycling usually lasts about 30 minutes, and at the same time, we should pay attention to deepening breathing, which is very beneficial to the improvement of cardiopulmonary function and has special effects on weight loss.

Intensity riding method: First, you should specify the riding speed every time, and then you should specify your own pulse intensity to control the riding speed, which can effectively exercise people's cardiovascular system.

Strength riding method: riding hard according to different situations such as uphill and downhill can effectively improve the strength or endurance quality of legs and effectively prevent thigh bone diseases.

Intermittent cycling: When riding a bicycle, how to ride slowly for a few minutes, then fast for a few minutes, then slow and then fast, so that alternating exercise can effectively exercise people's heart function.

Pedal riding method: the center of the foot (Yongquan point) is in contact with the bicycle pedal to ride, which can play the role of massaging acupuncture points. The specific method is: when pedaling with one foot, the other foot does not exert force, and the bicycle is driven forward with one foot, and pedaling with one foot for 30 to 50 times at a time, which is better when moving against the wind or uphill.

If you want to use cycling as one of the ways to lose weight and achieve certain results, you must persevere and control your drinking.

Methods: Cycling to lose weight is not a special training, but a certain amount and intensity when riding a bicycle at ordinary times, and insist on exercising to achieve the effect of aerobic exercise. No technical requirements, simple and easy, suitable for all ages, and can enjoy the fun brought by cycling anytime and anywhere.

Principle of action: cycling compresses blood vessels, accelerates blood circulation and delivers more oxygen to the brain. After riding for a while, you will feel clearer. At the same time, proper exercise can secrete a hormone, which makes you open-minded and cheerful. Experience shows that this hormone can be produced by driving from Bigu (sports food).

Scientific inventory: Bicycle is one of the best tools to prevent and treat heart function problems. Cycling promotes blood flow, which not only strengthens the heart function, but also transports blood from peripheral blood vessels back to the heart through the movement of legs, and at the same time strengthens microvascular tissue, forming a "collateral circulation". Strengthening blood vessels can keep you young forever regardless of age.

Office workers exercise at lunch time.

When sitting in a seat, one arm hangs down and the other arm stands upright. Pull your arm in the opposite direction until your back feels slightly squeezed. Because of its good exercise effect, it can make the action more open. It would be better to relax like this.

Exercise in your spare time after work 2 1. When copying a document,

When copying documents, you can relax your neck and shoulder muscles, turn your head rhythmically, and stretch your limbs while waiting. All these exercises can help you relieve the stress brought to your body when you are working at your desk.

2. When working at your desk

We work in chairs most of the time, so it is very important to keep the correct sitting posture. Choose a chair with a backrest and armrests. When working, be sure to keep your forearms parallel and your knees at 90 degrees to your feet. In addition, you can put a cushion on the lower part of your back.

Step 3 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.

4. Lunch break

Don't rush back to work in the office after lunch. Walking after a meal can not only help digestion, but also help you relax all parts of your body and your mood.

5. When drinking tea or coffee

After working for a while, get up and make yourself a cup of tea or coffee. When making tea or coffee, you can stand on one leg in turn and raise one leg to the maximum; Or stand with your legs together and bend down to let your palms touch the ground.

6. Take the elevator as little as possible.

Moderate-intensity physical exercise can help people enhance their heart function. So, take the elevator as little as possible and take the stairs instead. If your office is on the fifth floor, walking upstairs to and from work every day is the best exercise.

7. When using a computer

Keep a healthy distance from the computer screen. At least 50 cm in front of the computer screen, the screen height is slightly lower than the eye height. Don't point the screen at the window to avoid reflection. Often ignore and blink. In order to prevent eye dryness and fatigue, the focal length of eyes should be changed frequently. Looking at the distance or blinking often helps to keep your eyes moist.