Office workers usually have no time to exercise. In daily life, many people exercise through fitness, but office workers have little time to exercise. In fact, there are many fitness methods for office workers. Let's share how office workers usually have no time to exercise. Let's have a look.
Office workers usually have no time to exercise 1 how do office workers do aerobics: when they go to work in the morning.
1, pull the leg exercises. If there is no seat to sit on the MRT, pull the ring and put your feet back, which can lengthen the thigh line and make your legs more compact and beautiful.
2, calf soothing exercises, sitting in a chair and sticking out a foot, remember to hook the foot to let the sole go forward, put your hand on your knee and press down, you can reach the soleus muscle of the calf. It is very useful for office workers who usually need to walk and stand for a long time, and it is not easy to have radish legs.
3. Circle your arm. Stand naturally, look forward, hang your hands down, and then turn your arms backwards, upwards, forwards and downwards like skipping rope 10 times, and then turn in the opposite direction 10 times. This method can exercise arms and shoulders, enhance vital capacity and prevent cervical spondylosis.
4. Hands are empty. Repeated grasping and pinching of hands in the air can not only make hands flexible, but also improve blood circulation in the upper body. At the same time, it can also remove shoulder pain, neck pain and migraine, and the effect on scapulohumeral periarthritis is more obvious.
5. Practice your eyes often. When working with your eyes, look out of the window for one minute every half hour, and then blink a few times to have a rest. You can also do eye movements. This will help to relax eye muscles and promote eye blood circulation.
6. Diligent and targeted. In normal work, especially when the lower limbs are weak after sitting for a long time or standing for a long time, you can use the method of tiptoe to keep fit. Because the contraction and extrusion of the muscles behind the legs when tiptoeing will promote the blood return of the lower limbs of the exerciser, accelerate the blood circulation and prevent varicose veins of the lower limbs.
How do office workers do aerobics: rest at noon
1, Shoulder and neck relaxation exercise, 1/3 Sit in a chair, hold the back of the chair with your hands, lean forward, remember not to shrug your shoulders, open your shoulders back, and keep your chest forward, so that you can stretch your back that you can't move normally, especially for office workers who often sit in front of the computer, because they don't change their movements often. Stretching in time can eliminate fatigue.
2, the lower body circulation movement, sitting in a chair, put your right foot on the other knee, L-shaped vertical, put your hand on the right knee and press down, the inner thigh will feel sore, you can also relax the hip joint and promote blood circulation. Office workers who are used to sticking their feet or sedentary must do it.
3. byebye exercise of the lower abdomen. 1/3 Sit in a chair, hold the chair with both hands, and use the abdominal strength to lift your feet up and down after getting together. Suitable for sedentary and full-fed office workers, can eliminate belly.
4. Swing your hips and twist your waist. Take a standing posture, with feet shoulder-width apart, hands akimbo, four fingers in front and thumb behind Shenshu point. First slowly swing your hips 10 turn clockwise, and then rotate 10 turn counterclockwise. This method has certain preventive effect on diseases such as lumbar muscle strain.
Step 5 shake your head. Shaking your head can make the joints, blood vessels, muscles, ligaments and other tissues of the neck move. This can not only increase the blood supply to the brain, but also reduce the possibility of cholesterol deposition in the carotid artery, which is conducive to preventing hypertension, stroke and cervical spondylosis.
How do office workers do aerobics: after coming home from work
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2. Squat posture, the center of gravity of the hips moves backward, and the hands are extended upward. The back spine is in line with the cervical vertebrae and arms, and stays for about 30 seconds to 1 min. But remember to use the strength of the abdomen and buttocks, and don't put the weight on your knees. If your knees are overloaded, you are easily injured.
3. Standing posture: Hold the ball behind the right knee, lift the foot to the right, make the thigh perpendicular to the body as much as possible, and then move to the medial muscle. After lifting up and down for ten times, extend your feet to the left and back, stretch them for ten times and then change your feet to train your leg lines and abdomen. In this process, you should support your body with the strength of your stomach, so that it is not easy to lose your balance.
How do office workers do aerobics: dormitory aerobics
1. Lie on the bed, put your hands around your right leg, with your right knee close to your chest and your head close to your right knee, stop for 5 seconds, switch to the other side, and repeat 10 times. Lie on the bed with your hands around your legs, your knees close to your chest and your head close to your knees. Stop for 5 seconds and repeat 5 times.
2. Sit in a plate, lean forward, stretch your upper arms forward until you feel the muscles in your back, and pause for 5 seconds. Before returning to the sitting position, you can put your elbow on your knee, then slowly support yourself and repeat it five times.
3, sitting posture, legs bent on the chest, chin bent to the chest, and then slowly lie flat, roll back and forth, relax, repeat 5 times.
4. Kneel on the floor or bed, tighten your chin to your chest, arch your back, pause for 5 seconds, relax, and repeat 10 times.
5. Lie flat on the bed with your back flat on the bed surface, put your legs together, turn your knees to the right, stop for 5 seconds, then turn your knees to the left, relax, and repeat 10 times.
6. Lie flat on the bed, support with both hands, and slowly lift your legs over your head until you feel your waist. Relax and repeat five times.
What if office workers don't have time to exercise at ordinary times? 2 How do office workers make fitness plans?
1, office worker fitness plan
When getting up:
You can put a pillow behind your back, straighten your hands backwards and stretch your body; Do sit-ups 3 times; Put a pillow behind your back, tuck in your abdomen and let your toes touch the bed surface above your head; Put your hands on your head, put your knees together and turn left and right so that your knees touch the bed surface, but your hands are still close to the bed surface.
After getting up:
Do 10 push-ups after getting up, 100 leg lifts. Even doing handstands against the wall can not only enhance the strength of upper limbs, but also promote blood circulation.
When getting dressed:
When dressing, you can put your hands behind your back and hold your chest when your hands are straight. The upper body naturally droops, the hands swing left and right, and the waist twists left and right at the same time; Put your hands on your head and bow your head, exhale at the same time, and inhale when you look up.
When brushing your teeth and washing your face:
You can do the rotation and lateral movement of the upper body, the flexion and extension of your hands as far as possible, and the knee flexion and extension of squatting and standing up.
When working at a desk
Office white-collar workers spend most of their time working in chairs, so it is very important to maintain a correct sitting posture. Choose a chair with a backrest and armrests. When working, keep your forearms parallel and your knees at 90 degrees to your feet. In addition, you can put a cushion on the lower part of your back.
When copying documents
When copying documents, you can relax your neck and shoulder muscles, turn your head rhythmically, and stretch your limbs while waiting. These exercises can especially relieve the pain of cervical spondylosis.
Take the elevator as little as possible.
Moderate-intensity physical exercise can help people enhance their heart function. So, take the elevator as little as possible and take the stairs instead. But if it is in some closed office buildings, it is not suitable to take the stairs. Because, in places where the air is not circulating and dirty, "taking the stairs" is easy to cause hypoxia in the heart and brain, and it will increase the burden on the heart, which is not good for the kidneys and liver.
lunch break
Don't rush back to work in the office after lunch. Walking after a meal not only helps digestion, but also helps you relax all parts of your body and your mood. Or stand for about half an hour after a meal, which can effectively prevent abdominal fat accumulation.
Do squats
You can do squats during work breaks. Feet apart, the distance is equal to the width of the shoulder, then slowly squat down, put your hands on the chair, get up and stand. Do this repeatedly 10 times, and continue to do it after a short rest 10 times. This exercise can help you strengthen the muscles of your thighs and back and improve the curve of your lower body.
When drinking tea or coffee
After working for a while, get up and make yourself a cup of tea or coffee. When making tea or coffee, you can stand on one leg in turn and raise one leg to the maximum; Or stand with your legs together and bend down to let your palms touch the ground.
Of course, after work, the fitness options are more colorful and the time is more abundant. Just choose the one that suits you, so I won't say much here.
Make a fitness plan scientifically
1, the power of the target is infinite.
Set a goal, which can be "wear the next size clothes" or "prepare for the road race". Pitra Cobb, a Reebok trainer, said, "Every year I try to learn a new exercise or fitness method. Recently, I learned to windsurf during my eight-day holiday. It feels good to learn new things. This exercise makes my arms, back and legs stronger, so I can stay healthy without going to the gym! "
Step 2 find a fitness partner
The experience of Beril Bochi, director of a yoga institute in new york, is to work out with friends. "I like to walk or ride a bike with my friends. I find that working out with others will work harder than when I am alone. " If 1 has not enough friends, you can find 2 or 3 friends. "The more friends you participate in, the higher your awareness."
3. imagine what it looks like after slimming.
When the fitness plan becomes a headache, think about what it looks like after losing weight-this is the experience of Rhett Scofield, the author of Shaping the Perfect Body. "When I don't want to do another set of strength exercises, I will say to myself, just a few more seconds. It's worth trying again. "
4, with the "season" strain, change the project
If you eat the same thing every day, you will soon get bored. So why repeat the same exercise every day? Lisa Oliphan, executive director of the US President's Fitness Committee, often combines country hiking or new dancing with ordinary running and strength exercises. While adhering to basic projects, we will add 1 new projects every once in a while. Sometimes you can even change your fitness program with the seasons-cycling and cross-country running in the mountains in summer and skiing in winter.
Happiness is the reason for exercise.
Don't count how much fat you burned or which muscle you exercised, but think about whether you have fun or not. Dr. Cedric Bryant of the American Fitness Council said, "If I feel depressed, I will give up dumbbell exercise or traditional cardio-pulmonary exercise and take part in more competitive activities, such as basketball or tennis." If you don't like to take part in the competition, you can arrange some sightseeing sports according to the surrounding environment, such as jogging or running. Dr. Peter Franks, director of the Biomechanics Laboratory of San Diego State University, integrated his hobby of gardening into fitness. His fitness method is to visit his neighbor's garden while walking.
6. Fitness and eating are a habit.
Many bodybuilders regard fitness as an important item in their schedule, and even check their schedule for the next day every day to think about when they can arrange running or go to a health club. If you can turn fitness into a habit like eating, you will find that it is not too difficult to stick to it.
7, occasionally reduce the intensity of exercise.
"Sometimes I will reduce the intensity of exercise. Instead of thinking about doing nothing after running 5 kilometers, it is better to go out for a walk 1 km to make yourself feel comfortable. " This strategy of California fitness physiologist Douglas Brooks is very effective for persisting in exercise. If you exercise regularly, stopping occasionally for 1 ~ 2 days won't have much effect.