1, put the stool under your ass but don't sit down, squat down. This convenient office exercise is one of the simplest and most useful fitness programs. How to squat? You just need to stand up straight and relax your shoulders. Lift your toes up and touch your shoes, so that your whole body can keep balance. The upper body should be straight, the bottom of the ass should be suspended, and the height between it and the stool is 2.5 cm. Hold 10 seconds for each squat, and then repeat the same action. Pay attention to the vertical position of the knee behind the toes and straighten the upper body by the hip muscles.

2. Hold down the desk, do bending exercises, and exercise upper limb muscles and upper limb muscle groups. The general action is divided into keeping the whole body level with the chest muscles, pressing two hands on the table, bending the elbow 90 degrees and doing push-ups. Then squat 10 times at the knee, then do 5 push-ups and repeat this action 3-4 times.

3. A more useful way to exercise the leg and waist muscles of computer families is to take business flights. The general movements are as follows: keep your body upright, stretch your shoulders backwards to keep balance, stand on one leg, lean down and lift the other leg, and keep your leg in a horizontal line with your body, which needs to be parallel to the ground. Stick to the "flying" posture for 3 seconds, then return to the upright posture, repeat the action many times, and after exercising 1 minute, change the other leg.

4, V practice, sitting in the office all day, it is very harmful to the body. V-shaped exercises can be stretched, and the general movements are great: to keep your body in an upright sitting position and breathe smoothly, you need to stretch your spine to make your body higher and higher. After holding for a few seconds, lean forward and open your arms to form a V-shape, just like a cabin overhead.