Office gym Dafa recommends that fitness can promote the metabolism of the body, exercise can help us get rid of fat, and the effect of losing weight is also very obvious. Pay attention to your breathing frequency when exercising. What are the benefits of sharing the recommendations below the office gym solution?

Office gym Dafa recommended 1 1, and skillfully used desks as exercise facilities.

Put your hands on the table, straighten your legs together, and the whole body forms an oblique angle with the desktop (grasp the oblique angle between the body and the desktop according to your own strength); Then, bend your arms to lower your body, press the weight of your whole body on your arms, and then support your body with the support of your arms and legs. 15~20 times.

Step 2 push the wall

Stand 40~50 cm away from the wall, with your legs shoulder width apart, lean forward, bend your arms and elbows, hold the wall with both hands, then push the wall upright with both hands, and return to the original position, and push 15~20 times.

3. Reverse abdominal breathing

You can stand or sit. Inhale slowly through the nasal cavity, at the same time, abdomen, chest, diaphragm down, so that the chest is elongated up and down. After the lungs are filled with air, exhale slowly, and when exhaling, the abdomen slowly bulges and gradually recovers. It takes about 7-9 seconds to inhale and exhale, and practice for 5-8 minutes at a time.

4. Chest expansion exercise

Open your legs naturally, straighten your arms and swing back, then stretch your chest and abdomen, take a deep breath, lengthen the muscles of your shoulders, back and waist, stand still for 3~5 seconds, and then slowly stand upright and exhale. When the body feels tired, leave the chair and stretch a few times to feel relaxed and stretched.

Office Gym Dafa recommended 2 white-collar fitness interests and 5 office gym Dafa.

1, hang a chair and squat.

This simple office gym is one of the most effective physical exercises. Specific actions: try to stand up straight and relax your shoulders. Tilt your toes up and touch the vamp to keep your feet stable. Keep your back upright, keep your hips drooping, keep a distance of 2.5 cm from the seat, keep standing for 10 second at a time, and then repeat the action. Pay attention to the vertical position of the knee behind the toes and straighten the upper body by the hip muscles.

2. Press the desktop and squat down for fitness.

Train upper body muscles and core muscle groups. Specific actions: use the core muscles of the chest and abdomen to keep your body straight as much as possible; Press your hands on the table, bend your elbows 90 degrees, and keep a push-up posture; Then kneel down 10 times and do 5 push-ups. Repeat the action 3-4 times.

3. "Business flights"

Effectively exercise the leg and waist muscles of the desk staff. Specific actions: stand up straight, pull back your head and shoulders, and maintain a "perfect posture"; Stand on one leg and lean over to lift the other leg. The legs are in a straight line with the body and parallel to the ground. Hold the "flying" posture for 3 seconds, then resume the standing posture and repeat the action several times. After exercise 1 minute, change the other leg.

4.v-shaped exercises

Sitting in class all day, it hurts your posture. V-shaped exercise can stretch and activate muscle groups related to maintaining good posture. Specific actions: keep sitting up straight, exhale, stretch your spine as much as possible, make your body taller, and keep it for a few seconds; After that, the body leans forward slightly and opens its arms in a V-shape, as if lifting a cabin above its head.

5. Self-respect exercises

The gravity of the earth is everywhere and can be used for fitness. The resistance brought by your own weight can exercise your muscles anytime and anywhere. For example, push-ups, stretching the doorframe as a horizontal bar and walking around the workshop are all good exercise methods.