1, which sports are suitable for female white-collar workers?
1, a small movement of lifting feet and stovepipe
Sit on the chair with your head up and support your body with your hands on the chair. Slowly lift the right calf straight, keep it parallel to the ground for 5 seconds, and then slowly lower the calf. Repeat your legs alternately for 5 times.
If you can bear it, you can also lift your legs at the same time, which can enhance the effect of stovepipe.
2, ankle small exercise, effectively eliminate edema
Sit on the chair with your head up and support your body with your hands on the chair. The heel of the left leg is supported on the ground, the toes are off the ground, the right foot is stepped on the instep of the left foot, the feet circle clockwise for 5 times, and the legs are alternately repeated for 3 times.
3. The leg hits the inside of the thin thigh
Sit in a chair, put your hands around your thighs, put your feet and ankles together, and feel tight inside your thighs. When the legs are open, they are quickly closed and the knees touch each other. You can put a pillow or a book between your legs to cushion the impact of your knees.
4. Lift your feet, stovepipe your legs and abdomen.
Step 1 Sit in a chair, hold your head up and chest out, keep your back straight, and support your body with your hands on the chair. Slowly lift your right knee and keep it at the foot plate of 15 cm off the ground for 5 seconds, then slowly put down your foot. Repeat your legs alternately for 5 times.
Step2 Sit in a chair with your back straight and your hands holding the chair to support your body. At the same time, slowly lift your legs and keep your feet off the ground 15 cm for 5 seconds, then slowly lower your feet. Repeat 5 times.
5, breathing thin waist method
Sit in a chair, put your hands on your knees, inhale and slowly tighten your abdomen for 5 seconds, then exhale and relax your abdomen. Repeat this action five times.
6, chair twist waist abdomen
Sit in a chair, put your hands on your chest, slowly twist your waist to the right, hold the back of the chair with your hands for 5 seconds, and then return to the initial action. Alternate left and right 10 times.
Men and women in the office almost always sit at the end of the day. When there is no exercise, lunch time is very short, and many people will take advantage of the extra time to have a rest. In fact, it is a very good choice to do some exercise in these free time. On the one hand, you can not exercise, on the other hand, it is more helpful to keep in good shape.
2. What are the office sports?
1, eye practice
When working with your eyes, look out of the window every half hour 1 minute, and then blink several times to have a rest. You can also do eye movements. This will help to relax eye muscles and promote eye blood circulation.
2. shake your head.
The neck is composed of cervical joints, blood vessels and muscle ligaments. Shaking your head can make these organizations move. This can not only increase the blood supply to the brain, but also reduce the possibility of cholesterol accumulation in the carotid artery, thus helping to prevent stroke, hypertension and cervical spondylosis.
Step 3 stretch
When the body is in a posture for a long time, the veins of muscle tissue will accumulate a lot of blood. At this time, stretching will promote the relaxation or contraction of most muscles in the whole body. In just a few seconds of stretching, a large amount of congestion is washed back to the heart, which can greatly increase the circulating blood volume and improve blood circulation.
Step 4 comb your hair
Brush from the forehead to the top of the head to the back with a wooden comb, and gradually accelerate. Don't use too much force when combing, so as not to cut your skin. This can stimulate scalp nerve endings and head acupuncture points, promote local blood circulation, and achieve the effects of eliminating fatigue, strengthening body and promoting hair growth, which is especially important for mental workers.
5, facial movement
During the break, open and close your mouth as much as possible to drive all the muscles on your face and even your scalp to do rhythmic exercise. It can accelerate blood circulation, delay the "aging" of various local tissues and organs, and make the mind clear.
6. gnash one's teeth, especially because he is angry at not getting what he wants
"gnashing teeth" can pull the muscles of the head, promote the blood circulation of the head, and then play a role in refreshing the brain and enhancing memory.