It only takes 8 minutes for office workers to exercise in the morning. It is difficult for office workers to get up early to exercise, but if they don't exercise, their health can't be guaranteed. Share with you the short 8 minutes of fitness for office workers in the morning!

For office workers, it only takes 8 minutes 1 1 in the morning, and the thumb rubs the nose for one minute.

Rubbing your nose up and down with your thumb can prevent nasal congestion and runny nose caused by catching cold in the morning and prevent colds.

2. Stretch and bend your limbs for one minute.

Through flexion and extension, blood can flow back to the whole body quickly, providing sufficient oxygen and blood for the heart and brain system and enhancing the flexibility of limbs and joints.

3, abdomen and anus for one minute each.

Repeated contraction of abdominal muscles and pelvic floor muscles to lift anus can enhance the contractility of anal sphincter, promote blood circulation and prevent hemorrhoids.

4. Rub your ankles for one minute.

Kick the soles of your feet alternately with your heels to make them feel warm. Pedaling the soles of the feet has the functions of activating the meridians, strengthening the spleen and stomach and calming the nerves.

8 minutes before going to bed

If you are a woman who pays attention to figure, I will teach you four shaping exercises before going to bed.

Lie flat, knees bent, feet on the ground, lift your upper body and right leg at the same time, touch your right knee with your left elbow, and look at your right knee; Return to the starting position; Then lift the upper body and left leg at the same time, touch the left knee with your right elbow, and look at the left knee. Alternate sides, stick to 1 min, or do what you can. This group of movements has a good waist-thinning effect and can enhance the strength of the waist.

It only takes 8 minutes for office workers to exercise in the morning. How do office workers arrange their own fitness time?

1, and the rest time is between groups.

You don't have to be very strict with every second, but I suggest that in most training groups, you should try to train strictly according to the rest between target groups. Because this can better reduce the variables in training, so as to help you measure whether there is progress between trainings and whether you should aggravate or adjust training arrangements.

Generally speaking, it is recommended to arrange a rest between the first heavy compound action for 2-5 minutes. The heavier the weight used, the more muscle groups used and the longer the rest time needed. After that, if it is a compound action, it is also recommended to rest for more than 1-2 minutes, while if it is a single joint action, it needs to be arranged for 60-90 seconds in the case of heavy use, otherwise it is recommended to rest for about 30-60 seconds.

2. Prepare for the next group.

Under the condition of reasonable arrangement of rest between groups, there is not so much time for you to be in a daze or play with your mobile phone. You need to prepare for the next group as much as possible, such as changing the weight, preparing protective gear, holding the equipment you want to use or replenishing water. Finally, the rest between groups is about 15 seconds, and it is ready to enter the training state.

3. Stretch properly.

When resting between groups, if you feel idle and bored, you can try to stretch the target muscle group properly, or you can stretch the antagonistic muscle group, which may be helpful for training results.

4. Adopt super group training.

The so-called super group refers to the training method of combining two movements and doing the other group immediately after finishing one group. For example: after practicing your legs, have a rest and do your shoulders right away. A more effective training method is to combine two opposing muscle groups. For example, after practicing a set of chest movements, immediately come to a set of back movements. Using super group can greatly improve the training efficiency.

5. Split the training time

It is found that dividing a training session into two sessions will not affect the fat burning efficiency. Under the same training time and intensity, the heat consumption of training at intervals of 6 hours did not decrease, but after long-term training, it was nearly 40% higher than that of EPOC. For people who gain muscle, the effect of training twice a day is better than once a day. In one study, researchers found that training twice a day can improve muscle volume and strength more effectively than training only once. So before going out in the morning, we can train at home for half an hour with our bare hands. Train in the gym for half an hour at noon or at night.

I still want to remind friends who like fitness that it is very important to replenish energy in time. Don't say that you can achieve very good training results by doing a lot of exercise and reducing fat without supplementing energy. This is completely wrong. Even if the effect is good in a short time, it is difficult to guarantee that it will not rebound in the future. In the long run, it is still necessary to achieve a coordinated relationship between exercise consumption and nutritional supplement. Sports supplements can also be selected appropriately. Finally, I wish all fitness friends can have a great pair of muscles!