2. Hip training exercise method 2. 1. Stand behind the chair and lift your hips. Hold the chair back or wall with both hands, keep your back straight, exhale, lift your right leg straight up, tighten your hips, hold the action for 5- 10 seconds, then restore it, repeat it 10-20 times, and then do the same action with the other leg. Do 3-4 groups every day.
Note: Beginners or people who have no sports foundation just need to straighten their legs backwards and feel their hips tighten, so they don't have to lift their legs very high.
2.2, squat legs slightly wider than the shoulder, toes and knees outward, exhale and kneel until the thigh is parallel to the ground and 90 degrees with the calf, inhale and stand up to restore. Move slowly and carefully, focusing on your legs and hips. Repeat the action 10- 15 times, and do 3-4 groups every day.
Note: when squatting, the vertical line of the knee should not exceed the toe, and when standing upright, the knee should not be completely straightened to lock the joint. Keep your toes and knees in the same direction all the time during practice, otherwise your knees will be injured due to uneven stress.
3, the daily attention of practicing ass is sitting in a hard chair. Many women sit in soft chairs for a long time, which can easily lead to flattening or enlarging their hips. Moreover, the hard chair has no resistance to gluteal muscles, which will make people's buttocks completely relaxed, flattened or softened, which can be said to be sagging. So you might as well change the chair into a hard chair.
In addition, on the way to and from work, it is best not to sit when you can stand, and not to take the elevator when you can walk. Office workers have little time for activities, so you must make full use of these spare time for physical exercise.
Dietary methods for office workers to lose weight 1, what do office workers eat to lose weight 1.2, fish. Don't think eating fish will make you fat. In fact, fish can be a high-quality food in protein, because it can provide a lot of high-quality protein, and its digestion and absorption rate is extremely high. In addition, the cholesterol content in fish is very low, which is an indispensable food to lose weight.
1.3, onion. As a diet, onion has a strong bactericidal effect, because it contains phytoncide, which can not only stimulate appetite, but also help digestion, clear blood and lower cholesterol.
2, office workers do not eat anything to lose weight 2.2, microwave popcorn. Sometimes, many office workers go to the store to buy microwave popcorn because of their greedy mouths. You know, popcorn not only contains carcinogenic compounds, but also is an extremely high-calorie snack. A bag has 400 to 500 calories, so it's hard to get fat if you like it.
The coup of health care for office workers is 1, and the coup of daily health care for office workers is 1. 1, shaking your legs left and right. Sitting for too long will cause backache and sometimes nausea. Therefore, it is suggested that you stand up from the stool every hour and then shake your legs left and right for 5 minutes, which can immediately improve the blood circulation of lower limbs, relieve waist stiffness, slow down and effectively prevent the occurrence of backache.
1.2, up and down. Sitting in a chair, hunching your back and abdomen, slowly leaning back, not leaning back. Keeping this posture for a while will help to exercise the abdominal muscles.
1.3, air chair. Sit in a chair, then stand up by waist and leg strength, keep sitting for a few seconds, as if sitting in an invisible chair, then sit down and repeat several times, which can strengthen the muscle strength of waist and leg.
2, office workers massage health care methods massage techniques: one hand or the palms of both hands are placed on the parts that need to be massaged, rubbing up and down, left and right, or back and forth; Massage position and sequence: head, eyes, ears, neck, arms, chest, abdomen, back, waist and legs, that is, from top to bottom. This seemingly simple massage method can improve human blood circulation and is very suitable for office workers to practice.