I sit a lot every day, what are the ways to exercise?

You may not be able to sit at work, but what are you doing at home? The easiest way to exercise is to sit less when you get home. After eating, you can go out for a walk for half an hour, you can jog an hour after eating, and if there is a gym nearby, you can go to strength training and jumping exercises.

It is estimated that you rarely exercise, so you should avoid strenuous exercise at the beginning of your workout. Moreover, although these sports such as dumbbells, barbells, and football have a large amount of exercise, due to the poor physical fitness and short persistence time, the human body consumes a large proportion of more sugar and water, which is easy to produce hunger and thirst, and will also increase the amount of food. But if you can last for half a year, you will generally train your muscles to fullness.

Therefore, at the beginning of the workout, it is recommended that you focus on aerobic exercise. Aerobic exercise has the characteristics of low intensity, strong rhythm, and not easy to interrupt, which is conducive to reducing the number of subcutaneous fat, reducing the volume of subcutaneous fat, and is suitable for digestion and circulation. Commonly used cardio workouts are:

Walking, cycling, jogging, swimming, tai chi, etc.

What you need when exercising: have enough oxygen, preferably outdoors; Must persist for more than 30 minutes; Heart rate less than 150 beats per minute during exercise. Do not exercise when you are hungry, before eating, within 30 minutes after eating, or before going to bed.

If you're at home or in the office, do gymnastics, squats, jump rope, or use a chair to do front and back kicks.

Roll your shoulders, relax your hands, hang down naturally, and rotate your shoulders 5 times back and forth; You can also turn your arms 5 times back and forth with your arms straight. For people with tight muscles, it can be used to relax the muscles of the shoulder and neck and reduce the soreness of the shoulder and neck.

1. Stretch your legs forward, land your whole foot on the ground, and grasp the ground with your toes, at least 100 times;

2. Bend your arms with both hands, interlock your fingers at the back of your head, swing your arms to expand your chest and tilt your head back at least 50 times;

3. Close your eyes, imagine that there is a light in front of you, and focus on this light;

4. The mouth is puffed up, as if the mouth is gargling with water, agitating the cheeks;

5. Every half an hour, get up and go out.

The third set of broadcast gymnastics for middle school students! Dancing Youth!

Turn the hula hoop, move the waist, it's absolutely appropriate.

You can walk or jog briskly, play ball, and exercise without getting tired.

In fact, as long as you exercise, you can do anything, such as running, aerobics, skipping rope, playing ball, and swimming.

Outdoor exercise is good, if you are too busy, it is recommended to do aerobics.

1.It is recommended that you practice more leg raises for 1 minute in the future, a group of 5 sets a day to train endurance and thigh muscles, and a group of 100 squats, 4 groups a day to train leg muscles, 2One-foot squats, a group of 5 on each foot, 4 sets a day to exercise the core and leg muscles and the center of gravity, 3

Frog jumping 100 meters in one group, two sets a day, training explosiveness and thigh muscles. 4.There is also a group of 100 skipping ropes, 10 sets a day to train endurance, explosiveness and bounce, as well as leg muscles.

5.There is also a group of 100 touching heights, and 10 groups a day to practice bounce power and tendons, and the Achilles tendon can also grow taller. 6.

You can do more push-ups in a group of 30, 4 sets a day and 5 pull-ups in a group, and 4 groups a day can train the pectorals, biceps and triceps, as well as the latissimus dorsi. 7.You can train the core, you can train the abdominal muscles, you can train planks for 1 minute, a group of 5 groups a day, you can train the core, that is, the abdomen, train the abdominal muscles, and a group of 30 sit-ups, and train the abdominal muscles in 5 groups a day.

There is also the core waist, you can train Yanfei for 1 minute, one group, 4 groups a day, and 4 groups of psoas muscles a day.

If you're sitting in a sedentary office, you --- how to exercise.

1 Leg extension exercise: sit on a chair, press the heel of your left foot against the toe of your right foot, and then straighten your right leg vigorously; After doing the two sets, press the heel of your right foot against the toes of your left foot and straighten your left leg vigorously. This exercise works the quadriceps muscles in the front of the calf and the tendons in the back of the thigh.

2 Half Squat Exercise: Get up from the chair you are sitting on, but be careful not to fully straighten your knees and try not to bend over. At the same time, contract your hips vigorously and sit back slowly, but just touch the chair surface lightly and repeat the next movement immediately.

You can do this exercise by the way every time you stand up from your chair. It strengthens your hip and leg muscles.

3 Rowing: Sit as straight as you can, with your feet on the ground and your palms down and your hands on the edge of your desk. If your chair has wheels, you should keep it farther away from the table so that your arms are only slightly bent.

Pull your body towards the table until your elbows are slightly back behind your waist. Then push your body away from the table and return to the same position you had started. If your chair doesn't have wheels, you'll need to be closer to the table so that your arms are bent slightly more than 90 degrees.

Place your feet on the ground, just pull the table and count three times. Relax for a while and repeat the exercise. This movement strengthens your back and arm muscles.

4 Hold up the wall: Stand in front of the wall, about an arm's length away from the wall, with your palms against the wall and your feet about shoulder-width apart. Bend your elbows and move your body towards the wall.

When the arm is bent at about 90 degrees, the wall is pushed to return the body to its original position. This exercise helps to strengthen the muscles in the chest, shoulders and arms.

5 Chair Abdominal Back Exercise: Sit straight in the chair with one hand behind your head and the other hand grasping the edge of the chair seat to tuck your abdomen. Slowly move your body forward and down as you continue to tighten your abs.

Hold for a few moments and then slowly return to your original position. This exercise helps to strengthen the abdominal muscles.

Exercise method for sedentary people in the office with tense calves and bending back pain!

There are always some lazy people in life, who adhere to the principle of not sitting if they can lie down, and not standing if they can sit, and their bodies become worse and worse over time.

After dinner, run the horizontal bar parallel bar equipment.

You can choose to do yoga or go to the gym after work, and many people choose to find a personal trainer to guide them in running, fitness equipment and other projects. All exercises must be "consistent". First insist on doing it for 21 days without interruption, then insist on it for 3 months, and then insist on it for 6 months, and develop a habit, when you don't exercise and feel uncomfortable, your figure will naturally be fine.

Hello, you can stretch your body properly when you go to work and go to the toilet, and you can jog for ten minutes after getting home from work.

Sedentary people can exercise, but it should be targeted.

There are many harms to sitting for too long:

increased cardiovascular and cerebrovascular diseases; indigestion, loss of appetite; The brain slows down, and the memory deteriorates; Weak muscles; Weakened immunity; Early menopause in men and obesity is also obese.

What are the main causes of these hazards?

Decreased blood flow caused by sitting for a long time, slowing down the metabolic level of the new city, fatigue response to the body's motor organs, internal organs and nerves caused by maintaining a fixed posture for a long time, and fatigue damage.

We can reduce these harms through special exercises under limited conditions, mainly in the following aspects:

Office workers don't drive to and from work, increase the amount of exercise by walking, if you need to drive, you can park a little farther, leave some distance for walking, or get on and off the car to pay a few laps;

Have at least 1 hour of special workouts, outings or gyms once a week.

A computer stand can be used in the office, allowing you to stand up and work regularly;

You can do some gymnastics to exercise the lower limbs, waist limbs and cervical spine during office breaks.

And last but not least, you need to join a fitness group and constantly push you to exercise and eliminate people's inertia. For example, bracelets, some software, etc., changing living habits requires the strength of the team!

For evening walks, it's best not to sit all the time, but to be active.

Breath-holding training, squats on the spot, head-up wide-chest exercises, smoke exercises.

1. Reverse arm stretching When you are sitting in the seat, one arm hangs down and the other arm goes straight up. Stretch your arms in opposite directions until your back is slightly pinched. Because it works so well, you can make the movements a little more open.

It would be better to relax the depth this way. Exercise intensity: Repeat 8 times 2. After sitting on the seat, rest the left leg on the knee of the right leg, hold the left knee with the right hand, and turn the back of the chair to the left with the left hand.

Exercise intensity: Repeat 10 times 3. Semi-squat top waist and the semi-squat shape of "touch but not press" in the chair, keep the leg muscles tense, and at the same time hold the waist and eyes with both hands, and lift the whole body to the upper part of the front. Exercise intensity:

The whole action can be no more than 45 seconds 4. Shake your hands in a standing posture into a free standing posture, place your hands on the trouser lines on both sides of your body, and look ahead; Then hold your wrist to your shoulder and shake your wrist at the same frequency. Exercise intensity: the whole action does not exceed 30 seconds 5. Back tucking exercise Standing or sitting posture, holding the head with both hands to the back of the neck, keeping the arms still, using the strength of the back to clamp the back muscles on both sides, and repeating the action repeatedly.

Intensity: The whole movement does not exceed 45 seconds.

Frequent crowds, including teachers, traffic police, salespeople, shopping guides, greeters, security guards, etc. As the saying goes, "standing for a long time hurts bones". The researchers found that workers who worked in the "standing guard work style" for more than five years had a high degree of similarity in their diseases.

The incidence of neck and shoulder diseases, lumbar muscle strain, joint pain, and varicose veins of the lower limbs is relatively high.

Workouts. Standing for a long time and too little activity of the lower limbs can easily make the blood circulation of the lower limbs poor. Sitting down and resting with your legs elevated for a few minutes during a break or lifting your legs or stretching your waist can enhance blood circulation. Here are a few exercises for standing staff.

As a stand, shift the weight of your body from one foot to the other to give one foot a short rest.

Movement 2: Stand up, lift your heels, and raise your center of gravity. Alternate or both.

Movement 3: Stand and take turns flexing and extending your legs, with one foot off the ground.

Action 4: Bend down slightly and touch your knees with both hands.

Movement 5: Relax and droop your hands, then make an empty fist, bend your elbows and raise them to shoulder height, expand your chest back, and finally relax and restore.

Action 6: Raise your head, then lower it, and repeat as many times.

Movement 7: Take a deep breath with your abdomen, then take a deep breath with your waist closed, and take turns to do it.

Do each of the above movements 20 30 times, twice a day.

Requirements: Depending on the physical condition, various movements can be practiced together or individually.

Efficacy: Reduces fatigue caused by long-term standing and maintains good body posture.

Fitness routine. The biggest disadvantage of the standing crowd is that the joints of the body are monotonous for a long time, and the local muscles and joints are easy to get tired. Muscle, skeletal joint and vascular function training can improve blood circulation and enhance joint flexibility. You can participate in muscle strength training and aerobic fitness exercises on a daily basis, such as using a fitness machine to move the knee joint, stretch the waist and exercise the arms.

Swimming, jogging, riding exercise bikes, skipping rope and other fitness effects are good.

If you do not have severe hypertension or cerebrovascular disease, crawling is a good choice. Crawling is simple and easy to do, men and women of all ages can do it, and it is helpful for upper limbs, legs, spine, waist, and heart function. Exercise gradually, from short to long distances and from slow to fast.

Be careful not to crawl before or after meals so as not to affect digestion.