Light exercises that can be done in the office? 5

Yes, action one

Precautions: Start by sitting on a chair with your torso straight, hands on either side of your ears, and legs apart. As you exhale, bring your opposite elbow and knee closer together at the same time, and inhale to reduce. Exhale and switch to the other side.

Action. 2. Precautions: Sit on the front end of the chair with your hips and your hands on both sides of the chair to stabilize your body. The torso leans back at an angle of about 60 degrees to the ground. Keep your breathing evenly and alternate your legs in a pedaling motion.

You can do some stretching to relieve fatigue.

Here are some of the exercises that are suitable for the office:

1. Push-ups. Use your hands and feet to support your body in a balanced position on the ground. At this time, the body and the ground are at an inclined angle, and the action begins, pressing down with both hands to keep the body as close to the ground as possible.

Then straighten some arms upwards to lift your body off the ground. Repeat this movement all the time in groups of 30, and you can do multiple sets per day, so you can use the time between them.

2. Leg raises in a sitting position. Sit in a chair with your legs together. At this point we start to raise the leg, first let one leg lift up until the leg is straight and parallel to the ground, then we slowly lower the leg back and change the other leg to do the same movement.

Persist in alternating 30 sets of exercises each time, and you can do 3 sets.

3. Squatting on a suspended chair. Try to stand up straight with your shoulders relaxed. The upturned toes touch the upper to keep the foot steady.

Keep your back upright, squat down your hips in the air, stay centimeter away from the seat, hold the horse for 10 seconds at a time, and repeat. Note that the vertical position of your knees should be behind your toes, leaning on your hip muscles to straighten your upper body.

4. Press the table to crouch for fitness. Use the core muscles of the chest and abdomen to keep the body in a straight line as much as possible; Press your hands on the table, bend your elbows at 90 degrees, and maintain a push-up position; Then squat with your knees bent 10 times and do 5 more push-ups. Repeat 3 to 4 times.

5. Ladder movement. Find the stairwell in the building, use the lowest step as a tread, and move up and down on the tread. When exercising, maintain an appropriate frequency and be careful not to slip on. If needed, use the handrails next to the steps to stabilize your body.

Recently, a certain place issued a news that relevant units will arrange 15 minutes of fitness time every day, which has attracted everyone's attention and caused related discussions. Different people have different opinions on how fitness exercises should be carried out and what kind of fitness methods they will choose. ......Specifically, it includes three aspects: mental workers need to arrange exercise time every day, manual workers also need fitness exercises, and the specific way of fitness exercise must be in line with their actual situation.

1. For mental workers, it is very necessary to exercise every day.

In terms of fitness and exercise, mental workers are the most needed. ......Mental workers are generally sedentary during work, which can seriously affect the physical health of mental workers, and they are the ones who need to do physical exercise the most. ......Therefore, it is very necessary for mental workers to arrange a certain amount of time for fitness exercises during work.

2. Manual workers also need to exercise, but the method of exercise is completely different.

Many people have the impression that manual workers exercise enough every day that they don't need to exercise. ......Such a perception is inaccurate. ......The reason why I say this is because although manual workers exercise a lot, because of their work, they only exercise in a relatively fixed way, and other parts of the body do not participate in the exercise, so they are not coordinated as a whole, so manual workers also need fitness exercises to make their bodies more coordinated and healthier.

3. The specific way of fitness exercise must be in line with its own actual situation.

Different fitness workouts have different exercise effects. Therefore, when carrying out specific fitness exercises, you need to make targeted choices according to your actual situation. ......Generally speaking, fitness exercise should make oneself get full-body relaxation and exercise, so as to achieve the most ideal exercise effect, which is the most beneficial to one's own health.

As a person who works in the workplace, doing aerobics is the most suitable fitness exercise method during work.

1. Make a fist: When white-collar workers are working, it is most likely to forget to move because they are busy, so you may wish to use time tips to remind yourself that every hour passes, take a break to relax your neck and shoulders. Take advantage of the opportunity to make a fist and circulate the blood in your hands by clenching your fists and opening them hard.

Be careful to clench your fist with force and open your fingers as straight as possible. The fist clenching action can consume kilocalories per minute with Zheng Dou!

2. Waist twisting: Waist twisting action, first of all, your seat should be able to rotate. Sit in the chair with your upper body straight and facing the computer, twist your waist so that the chair rotates 90 degrees to the left or right.

This can alleviate the stiffness of the waist muscles that sit in front of the computer for a long time without moving, and at the same time, it can also effectively reduce waist fat. Waist twisting can burn kilocalories per minute.

3. Leg lifting: The leg lifting exercise is mainly to exercise the leg muscles and make the leg lines more even. Sit at a computer desk and lift one leg up, straighten and try to stand on your toes for 10 seconds.

Then, switch to the other leg and do the same. Leg raises can burn kilocalories per minute.

You might as well try the super short, easy, and burden-free exercise that is popular in Europe and the United States - rhythm. It is the easiest, easiest to adhere to, safest and most effective exercise, simulating the principle of skipping rope, when operating, the hand dress up will form the same sine wave as the user jumping rope. 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.

Standing, sitting, or even lying down can easily enjoy the fun of rhythm, and can realize many benefits that traditional sports cannot achieve, scientifically solve the conflict between busyness and health, and is the "terminator" to deal with many previous troubles of "sedentary lifestyle". Ideal for office people.