When modern people talk about the word "overwork", their faces often change greatly. At present, people are worried about "overwork and obesity", which is a new civilization disease more terrible than cancer. Zhang Jielun, a star professional body-building and fitness coach who was overworked in his twenties, suffered from cancer in his thirties and was kissed by fire in his forties, jumped out of a series of tragic situations and realized the beauty of "moving when you want to live". He will publish a new book "Star Coach Makes You Stop Overwork", in which props such as chairs, towels and mobile phone ropes are used to design actions suitable for office workers to stay away from overwork. (Audio-visual/photojournalist Yang Bokang)

Office workers need to learn to stretch and relax before learning the "slimming action". Office workers need to learn to stretch and relax before learning the "anti-overwork action for office workers" demonstrated by teacher Zhang Jielun, that is, to increase softness. In order to improve their flexibility, they must always let their joints move, otherwise the flexibility will decrease. Only doing a complete slimming and stretching training can not only promote blood circulation and fill the brain with active oxygen, but also achieve the effects of losing weight, shaping and preventing fatigue.

The first move: neck stretching exercise

1. Right-hand pressure head: The right-hand pressure head leans to the right, while inhaling and exhaling gently.

2. Left-hand pressure head: The left-hand pressure head leans to the left, and gently inhales and exhales.

3. Hold your neck with both hands: hold your neck with both hands, gently press and exhale.

The first trick: stretch your neck and press your head. (Photography/Yang Bokang) The first trick: Hold your neck with both hands and gently inhale and exhale. (Photography/Yang Bokang) The second trick: Sculpting the chest, hands and chairs.

1. Sit tight: put your hands on your legs, abdomen in, chest out and inhale.

2. Gently press the palm: gently hold the other palm, gently inhale and exhale, gently exhale, and operate back and forth.

3. Reach back with your hands: Reach back with your hands and open your chest.

The second trick: sculpting chest and hand chair exercises, gently grasping the other hand with the palm of your hand, gently inhaling and exhaling with the outstretched hand, and operating back and forth. (Photography/Yang Bokang) The second measure: Hands stretch back: Hands stretch back and open the chest. (Photography/Yang Bokang) The third measure: towel plastic waist exercise

1. Towel on your head: Hold the towel above your head with both hands and inhale gently.

2. Gently turn to the side bend: bend from the back to drive the body and exhale gently.

The third measure: towel waist shaping exercise, holding the towel above your head with both hands and inhaling gently. (Photography/Yang Bokang) The third measure: the towel bends from the back of the waist to drive the body and exhales gently. (Photography/Yang Bokang) The fourth measure: mobile phone rope plastic abdominal back exercises

1. Hold the rope with both hands: hold the rope with both hands and put it in front of the abdomen, ready to inhale.

2. Raise your hands to your chest: exhale gently, put your hands on your chest, and operate back and forth.

The fourth measure: the mobile phone rope plastic abdominal back exercises, both hands holding the rope in front of the abdomen to inhale. (Photography/Yang Bokang) The fourth measure: breathe lightly, put your hands on your chest and operate back and forth. (Photography/Yang Bokang) The fifth measure: plastic back practice in bed.

1. Suction on your back: Lie on your back, with your body facing up, with your hands at your sides, ready to inhale.

2. Body stretching: Move one foot to one side of the body and stretch the side back.

3. Bend your knees to your chest and stretch your spine and back.

The fifth measure: exercise in bed to shape the back, stretch the body, move one foot to one side of the body, and stretch the side back straight. (Photography/Yang Bokang) The fifth measure: Pull your knees to your chest and stretch your spine and back. (Photography/Yang Bokang) Attention Principles of Physical Stretching Exercise

1. To increase the softness, it is necessary to do it step by step, preferably every day. For people who seldom exercise, stretching for at least 6 weeks will be effective.

2. It is more effective to warm up for a few minutes before stretching.

3. Stretching must start with simple movements and gradually increase the difficulty, but it is not suitable for dangerous movements.

4. Different muscle groups should be stretched alternately and balanced left and right.

5. Stretch the muscles gently and slowly until the muscles are tight, but there is no pain, and then keep this posture for 30-60 seconds.

6. When stretching, you must avoid improper stretching actions, such as: don't over-flex your knees and neck. Don't overstretch your knees, neck or lower back. Don't twist or put pressure on the knee joint. Don't hold your breath when exercising. Don't stretch long and weak muscles and don't strengthen short and strong muscles.

7. Please keep breathing smoothly when operating, exhale when exerting force, inhale when relaxing, and it is best to inhale through the nose and vomit in deep mouth before vomiting.

8. At the initial stage, you can operate 3 to 5 groups to go back and forth, and it is better to operate 5 to 8 groups or more.

9. If you feel uncomfortable during the operation, please stop the operation immediately and ask the doctor why.