As an office worker who works in an office all day, are you always complaining? Your stomach is out, your neck is sore, your wrist is sore, and your figure is developing horizontally. But you are too lazy to go to the gym after work, and you can't do sit-ups in bed for a few laps, but your tall and young posture seems to be getting farther and farther away from you when you study. It's really good to do some fitness exercises in a busy office, but due to local restrictions, it's not easy to do large-scale physical exercise in this small space. Therefore, if you love health, you must fight a "gentle and graceful dark war" in the office, mobilize all the resources at your fingertips, and do some special sports that can exercise your body even at work. This time, several people in the office stood up and said that their fitness experience might make you scream. You are always in a hurry every day. Maybe you will complain. Not that I don't want to exercise, but that I really don't have time to exercise. You know, as long as you are willing to move, there will always be a way to lose weight. ◆ When reading the newspaper: Your feet are idle. You can exercise your feet, grab the ground with your feet while reading the newspaper, and then keep rotating your feet to move your ankles. This can relieve brain fatigue and prevent insomnia, headache and dizziness. ◆ During the meeting: you can do the action of lifting the anus. When inhaling, you can slightly contract the anus and lift it upwards, and naturally relax when exhaling. This exercise can play the role of tonifying kidney and convergence, and fully strengthen the blood circulation of pelvis. ◆ When writing official documents: You can keep rubbing your idle hands on your lower abdomen, which can fully activate the gastrointestinal tract and prevent constipation and indigestion. ◆ When making a phone call: grab something casually, hold it in your hand, lift it up, and drop it along the back of your head. Then extend your arm to the side and rotate it in a circular motion. This exercise can exercise the upper body and arm strength. ◆ When you are tired from work: then stretch. I suggest you turn your back, which can relieve fatigue best. Maybe taking the subway bus to work takes up a lot of your time, leaving you no time to go to the gym seriously. In fact, you can start a day's morning exercise in the car: ◆ If you sit while riding, your legs are together about 5 cm from the ground and your feet are suspended. This can exercise the abdominal muscles and keep a few stops when lifting. ◆ When standing with rings in the car, cross your legs back and forth and push your hind legs forward with all your strength. This is effective for training the front side of thigh. Don't stop breathing during training, keep it for 6 seconds. 1 Do it once or three times each. Don't get angry if you are caught in a traffic jam. This is a good time for you to exercise. Focus on the abdomen, tighten for 6 seconds, and feel the navel close to the back. Keep doing it at work every day, and your figure will become symmetrical and tall. Exercise to relieve wrist pain ● Wang Chen programmer ● Experience: I always feel numbness and pain in my arm, and sometimes it is difficult to lift it. I think it's time to see a doctor. ● Solution: If you often feel intermittent numbness and tingling in your fingers and palms, and feel uncomfortable and painful when stretching your thumb, you should go to the hospital to see if there is carpal tunnel syndrome. Remember to do a set of wrist exercises when you are free: ◆ Keep your upper body straight, hold your chest out and abdomen in, and stretch your arms forward. When going up and down, the wrist of the lower arm is upturned, supported by the upper hand, gently pulled inward, and then the four fingers extend from the little finger to the index finger from top to bottom in turn. ◆ Clench your fist and then loosen your fingers; Turn your wrist clockwise and counterclockwise; Relax your hands; Open your palms up and bend them down. Can make the joints of hands and wrists more flexible. Reminder: Don't hang your arms. If possible, support with your arms so that the muscles of the whole arm are not tense. Abdominal exercise ● Chen Wenwen ● Experience: When I first entered the company, I like to wear a tight A-line skirt, which looks very capable. Later, I spent all day on my desk printing documents, making reports and writing meeting minutes, and my stomach became bigger and bigger. Now as soon as you sit down, the meat on your stomach will protrude, which is ugly and really depressing. ● Solution: The biggest complaint of office workers about their figure is probably the accumulation of abdominal fat. Sitting at a desk for hours all day, the activities are very limited, which often leads to the situation that the lower body is fatter than the upper body, and the signs of obesity are mostly manifested in the lower abdomen. In fact, when typing on the computer, as long as you use the chair a little, ugliness and obesity may gradually disappear. ◆ Sit in a chair and slowly lift your legs. ◆ Put your hands gently on the lower abdomen, exhale slowly, and gradually tighten the lower abdomen while exhaling. Exhale slowly, the abdomen is getting tighter and tighter, and the shoulders are kept relaxed. ◆ When the abdomen is the tightest, the qi is also spit out. ◆ Slowly lower your legs. After the shoulders and lower abdomen are relaxed, begin to inhale slowly. ◆ Try to inhale. At this point, the lower abdomen does not need to be deliberately contracted, but is pressed down by the abdomen. Repeat this action 8 times. Have you been watching and doing when you are impatient? In fact, this kind of chair gymnastics should be done at least three or four times every morning and afternoon. After three months, you will definitely see the effect. Reminder: Even in normal times, remember to put your lower abdomen in and form a habit. Exercise relieves body aches ● Teacher Lin Tao ● Experience: I often lower my head to correct my homework and prepare lessons. Slowly, my neck, shoulders and back become painful, numb or weak. It is said that this computer disease has a scientific name "neck-shoulder-wrist syndrome". I don't want my neck to squeak when I turn my head. ● Solution: The Internet has not only changed our lifestyle, but also brought new health risks. If measures are not taken in time, it is easy to cause lesions. Might as well leave the computer for a while and let yourself move. Take a deep breath, raise your arms and expand your chest. ◆ Turn the head alternately in positive and negative directions. ◆ Sit in a chair, lift your arms to your sides and raise your head at the same time. One by one, his arms folded back on his chest, his head drooping, and he moved repeatedly. ◆ The arms droop, and the left shoulder circles forward first, repeating about 10 times. Turn your right shoulder forward again and repeat 10 times or so. Then lift one arm horizontally to the opposite side, pull the other arm inward, and straighten the five fingers as much as possible. ◆ Sit in a chair, hold the back edge of the chair seat with both hands, and support your body with your arms straight. Then hold your chest and back, and raise your head at the same time. After a pause of 6 seconds, relax and recover. ◆ Sit in a chair, with two toes resting on the fixture and hands behind your head. First slowly lean back to the maximum exhalation, and then restore the exhalation. Then support with both hands, from left to right, and do waist-encircling movements. Then, from right to left, make a waist wrap. Reminder: Professional designers can adjust the inclination of the workbench to 10-30 degrees to reduce sitting fatigue. Hips should fully contact the chair surface, and you can always rest on the back of the chair. If you have the habit of writing with your head tilted or with your head tilted, remember to turn your head slowly for a while every hour to eliminate muscle fatigue.