What are some fitness methods for sedentary people?

Sedentary exercise in four steps.

1.Toward. After.

Stretch

This movement can stretch the shoulder and neck muscles, which can effectively prevent hunchback, correct sitting posture, and regulate breathing.

Breakdown action: step1: Sit in front of the chair 1 3 parts, and support the back of the armrests of the chair on both sides with both hands.

step2：Chest up, hips off the seat, straight, head back, shoulders extended.

2.Back stretching.

This movement works and stretches the muscles of the hips and back of the thighs, stretches the back muscles, and relieves muscle fatigue in these areas.

Break down: Step 1: Face the table and stand with your legs hip width apart.

Step 2: Raise your arms forward and bend your knees to support the tabletop.

step3：Take a step back with your feet, press your back down, tuck your abdomen and raise your buttocks, and lengthen your back.

3.Twist on the chair.

This action can exercise the side waist muscles and beautify the waist line.

Break down the action: Step 1: Sit on the chair with your upper body straight and your left leg pressed against your right leg.

step2：Take a deep breath and gently turn your waist to the left as you exhale, looking over your left shoulder. Keep your hips facing forward.

Step 3: Extend your arms over your body, grab your arms or the back of the chair, and stretch gently.

4.Seated panning.

This movement stretches the leg muscles and tightens the calves.

Break down action: <>

Step1: Sit in a chair on wheels with your feet flat and your hands flat on your thighs.

Step2: Lift your toes off the ground and let only your heels touch the ground.

Step3: Slowly push your chair back with your heels until your legs are fully extended.

step4：Stick to your upper body to relax before pulling your chair back with your heels.

2. The four major harms of sedentary life.

The dangers of sedentary one:Sitting for a long time causes insufficient blood supply to the brain, resulting in a decrease in oxygen supply and nutrients to the brain, aggravating fatigue, insomnia, memory loss and increasing the likelihood of Alzheimer's disease.

The harm of sitting for a long time is two: sedentary life can cause muscle soreness, neck stiffness and headache and dizziness, and aggravate people's lumbar spine diseases and cervical spine diseases.

The harm of sitting for a long time is three: according to the law, sitting in the office every day and working hard, consuming a lot of mental and physical strength, you should often feel hungry, but why when it is time to eat, you still don't want to eat anything, and you don't feel hungry? That's the power of sedentary care.

The dangers of sedentary four:Sitting for a long time can make the venous plexus near the rectum congested for a long time, and the degree of congestion will be aggravated, which will aggravate the person's hemorrhoids, resulting in fecal bleeding, anal fissure and other symptoms.

I have done a ** exercise, that is, sit on the edge of the chair (the chair should have a backrest), lift your legs and move your legs like a bicycle, do it 50 times a day in the morning and afternoon, although it is very tiring, you can slim your legs, and you can see the effect.

Lift your legs and move them like a bicycle. Stand up and break bad habits.

It is best to go to the window, take a look, let the eyes get a moderate relaxation, press the legs, stretch the waist, twist the waist from side to side a few times, and do a few squats after the end to temporarily relax.

Twisting the waist from side to side can effectively eliminate the fat in the waist, and you can also do high leg raises.

Sedentary people tend to have a lot of fat on their thighs, and it is not easy to lose it, so you can play with your phone on tiptoe in a half-squat, stick to it, and burn thigh fat.

You can play with your phone on tiptoe in a half-squat, stick to it, and burn thigh fat.

Stretch backwards This movement stretches the shoulder and neck muscles, which can effectively prevent hunchback and regulate breathing.

The health benefits of exercise are also not affected by each sedentary time. In other words, whether you sit for only 30 minutes or up to 90 minutes at a time, you can reap the benefits by exercising instead of sedentary.

Sedentary people can exercise through yoga, which is more soothing and useful.

You should do it for two hours, then get up and move, and you should do some aerobic exercise or do some yoga exercises to exercise your body.

Sedentary people need to exercise their upper body strength, and they can do some waist stretching exercises such as planks.

Sedentary people should try to go for a run every day, and if possible, they can go swimming.

Wake up every 40 minutes.

Use various ways to reduce meditation and get moving. Every half hour to 40 minutes, stretch your shoulders and neck, look at the vista or get up and pour a glass of water. This method not only improves blood circulation, but also improves work efficiency and soothes the mood.

Drink plenty of water. Sedentary people slow down the body's metabolism, and drinking water can promote the body's metabolism, help digestion, and also promote the formation of urine, which in turn promotes the body's urination. While going to the bathroom, you can move your body at the same time, killing two birds with one stone.

Massage, massage, massage, acupuncture, moxibustion, mass

Some ergonomic cushions or massage instruments can also relieve pressure on the body. In addition, through acupuncture, massage and other traditional Chinese medicine massage therapy, to a certain extent, the damage caused by sitting for a long time can be alleviated, but it is best to operate through a professional doctor, not to do it casually.

Exercise regularly. Outside of work, I find time to exercise. You can exercise yourself by doing simple exercises such as climbing stairs during your commute time, or you can do aerobic exercises such as yoga regularly.

All of the above methods can be helpful for sedentary people, but they also have limitations, they can only be relieved, and they are not easy to stick to. One of the key reasons is that sedentary life will cause arterial dysfunction, and various cardiovascular and cerebrovascular problems will follow, which is difficult to solve through regular fitness. You might as well try the ultra-easy and burden-free exercise that is popular in Europe and the United States - rhythm.

Professional vertical rhythm can help people easily achieve 600 vertical movements up and down per minute, and it is pressure-free, harmless, and harmless, so that the burden becomes enjoyment.

1. Cervical spine exercises. Regular neck movement can prevent cerebral congestion and cardiovascular disease, and this set of movements is simple and easy to do, even during work.

2. Shake the waist skillfully. Strengthen the movement and stretching of the waist muscles, reduce the pressure on the waist, and relax the waist muscles that are sedentary and tired.

3. Lumbar torsion. Sakura relaxes her back and shoulders and breathes slowly to relieve the feeling of fatigue.

4. Draw circles on the wall. Stand facing the wall with your arms outstretched and make a symbolic circle gesture against the wall. Do this many times to move your shoulders, relax your shoulder muscles, and prevent frozen shoulder.