White-collar workers use commuting to keep fit. We all know that fitness has many benefits for people. In daily life, white-collar workers have less time to exercise, so they can use commuting time to exercise. Let's share how white-collar workers use commuting to keep fit. Let's have a look.

White-collar workers use commuting fitness 1 work: bus/subway

My daily means of transportation is a bus. The journey from home to work is about 30 minutes, and it takes more than an hour to go back and forth. Besides waiting for the bus, I have to squeeze in the rush hour. It's really annoying

Exercise mode: There are many suitable exercise modes to squeeze the bus and take the subway, which can effectively use the things on the bus. Upper arm exercise: Hold the handrail with both hands across the car, and pinch the elbows inward. The arms exert force to drive the body upward, but keep the feet off the ground. Leg movement: Hold the handrail or a place to lean on with both hands, lift the heel and tighten the back of the calf and thigh. Back exercise: when sitting in a seat, put your arms on the front seat back, straighten out and push your back backwards. Chest exercise: hold the back and lower part of the chair with the arms outside the seat, shoulder blades abduction, chest out. Related recommendations: Unconsciously 10 methods to lose weight easily by taking local materials.

Mode of work: walking

I live near the newspaper office, and it only takes 15 minutes to walk to the newspaper office. 15 minutes is not long, but it's not easy to walk. A person is really a little lonely.

Exercise: Walking itself is a kind of exercise. If it can be deliberately strengthened, the effect is still good. Gluteus maximus exercise: when walking, you can consciously focus on your hind legs as much as possible, push your hind legs hard, tighten your thighs backwards, and lift your gluteus maximus. Related recommendation: Commuting is also a good opportunity to lose weight. Going to work twice a day, it's a waste not to lose weight. It doesn't matter whether anyone watches it or not. If you practice well and walk well, people will naturally stare at you. Step with cut hands and thin waist and hips.

Mode of work: driving/taking a taxi

My family lives in the suburbs, and there are often traffic jams during the rush hour every morning. In this case, I can only sit in the car. If the working hours are tight, people will become a little impatient. After driving for a long time, my head and neck are very tired. Exercise mode: According to the characteristics of car owners, the coach designed a simple neck exercise method, which can also get better exercise in a limited time. Neck confrontation: the head leans forward slightly, and the hands cross behind the head to exert force forward, while the neck exerts force backward.

Tip: It is best to do a head-up relaxation after each neck confrontation action, which is more effective. Abdominal exercise: Hold the steering wheel with both hands, straighten your upper body, naturally relax your head, take a deep breath first, and press all your strength to your abdomen when exhaling slowly for about one minute.

White-collar workers use the fitness time on their way to and from work II.

Sitting on the bus.

When there are seats in the car, you can exercise easily. Legs set at 90 degrees, heels fixed, toes swinging up and down repeatedly. This action can exercise the muscles of the calf and make the calf lines more symmetrical.

At the same time, you can also exercise your abdominal muscles while sitting. Lift your legs together to a height of about 5 cm from the ground, and keep your legs suspended. Try to keep this posture as long as possible.

Standing on the bus

It doesn't matter if there are no seats in the car. Because standing can also do a lot of small sports. Hold the rings on the car with your hands, sometimes hold them tightly, sometimes relax them, and repeat them to make your wrists thinner.

Or hold the railing with both hands, count the beats, and push your abdomen inward at the same time. This method can effectively tighten the abdominal muscles and slowly contract the lower abdomen.

Watch your walking posture.

Go as far as you can on your way to and from work every day. Walking posture is very important, chest out, abdomen in, hip in, never hunch over. If you don't tighten your lower abdomen when you walk, no matter how many roads you walk, you can't stimulate your abdominal muscles and your lower abdomen won't contract. In addition, hunchback will destroy the sense of balance of the body and reduce the exercise effect of walking.

Increase the stride of walking

If you take walking as an exercise, you can't walk casually as usual. You should increase your stride appropriately. Only by striding forward can we exercise thigh muscles and avoid radish legs.

Heel first landing

The heel hits the ground first, not the whole sole lying flat on the ground. Focus on the front foot. Every step, the forefoot should land in the order of heel, arch and toe. When walking in this way, the heel will naturally rise and the leg curve will become tight and symmetrical.

Throw a bag and practice your arms.

Women usually take their bags when they go out. If they don't disturb others, they can use it as a "micro-sports device" and shake it back and forth. This throwing action can exercise the arm muscles.

But it should be noted that if the bag is too heavy, don't swing it back and forth, otherwise it will not only damage the shoulder joint, but also damage the surrounding road surface.

You are not idle when you exercise while waiting for a bus or waiting for a traffic light. You can use this time to do abdominal exercises.

Focus on the abdomen, tighten it with all your strength and feel it.