How to plan exercise time in front of the computer all the time

Head Movement This set of movements exercises the head, neck muscles and cervical spine through the movement of the head in different directions, so as to regulate the pressure on the cervical spine caused by the head due to prolonged sitting. : Stand with your feet shoulder-width apart, bend your arms up, place your hands straight on your head, raise your head and chest, tuck your abdomen and lower your shoulders, and stretch your arms back as far as possible.

B: Feet shoulder-width apart, knees bent, arms from top to bottom, elbow joints as much as possible, head bowed chest, abdomen arched back. ：

Stand with both feet slightly wider than shoulders, bend one leg inward, stand upright with the other leg, bend the arm with the same hand up, place the hand straight on the opposite ear, and gently pull the head downward, stretch the lateral neck muscles, and focus on the upright leg. B: Stand with your legs outstretched, your hands on your head as your body stands upright, your abdomen and chest are straight, and your eyes are looking straight ahead.

Stand with your feet back and forth, your front legs bent at your knees, your center of gravity between your legs, your arms straight and drooping, your shoulders down, and your head stretched forward, lengthening the muscles in your neck. b：

The lower limbs do not move, the head is turned to the side of the bent leg, the lower jaw is closed, and the arms are bent at the waist, and the upper body is rotated with the head. Shoulder Exercise By stretching the ligaments in the shoulder, the blood circulation in the shoulders and arms is improved, thereby relieving shoulder fatigue. ：

Stand with both legs slightly wider than shoulder-width apart, bend one leg inward, stand upright with the other leg upright, center of gravity between the legs, raise the two hands with bent arms up and place them behind the head, pull the two hands together, pull down the upper arm to the side of the bent leg, and look down at the head. B: Stand with your legs outstretched, arms straight up, hands clasped, head up, chest up, belly tuck up.

2.The lower limbs can be standing or sitting, the body is facing straight ahead, one arm is raised to the opposite side, the other arm is bent, and the straight arm is pulled inward, and the five fingers are extended as much as possible. Waist Exercises This set of movements stretches the muscles of the lower back, and long-term practice can improve poor posture.

Stand with your feet shoulder-width apart, raise one arm up, extend the other arm down, stretch your body to the side, and stretch your upper arm as far as you can, raising your head and chest. b：

The lower limbs do not move, the body returns to upright, the upper arms are bent and stretched sideways, the hands are clenched into fists, the muscles are tense, the lower arms are extended, the shoulders are opened as much as possible, and the abdomen and buttocks are tucked. : Stand with your legs together and straight, hands apart and back (you can hold a bar or a wall), bend your head and torso back, raise your head and chest, and relax your shoulders.

b: The lower limbs are not moving, the hands are gripped, the head and torso are bent back and forward, and the head is bowed and the back is bowed. Finger Exercises Through this exercise, the finger muscles are stretched, the lower arm ligaments are lengthened, and the fatigue of the small muscles of the fingers is relieved.

This action can be standing and sitting, the upper body is kept upright, the chest is straight, the abdomen is closed, the arms are stretched forward, one up and down, the lower arm and wrist are upturned, held by the upper hand, gently pulled inward, and then the four fingers from the little finger to the index finger are stretched out from the upper hand in turn. Note: Conscious movements are one beat and one movement, and each movement can be done 2-4 eight beats, alternating left and right exercises.

All movements are based on the individual's physical condition to master their amplitude, speed, and intensity.

Putting a pot of cactus next to the computer can prevent radiation Make a cup of tea with chrysanthemums in it Honey Goji berries ...Stick to it for a long time, exercise, jog, shake your arms...Fruits are good, don't eat too much of anything, moderate amount, and live a regular life.

You are a man or a woman, it should be a man, and the above is quite right, that tea can relieve eye fatigue There is also a cactus or cactus ball to prevent radiation, look at your surroundings to exercise moderately, don't suddenly exercise vigorously...Because you said you've been sitting, so...#

Do gymnastics, twist your neck, waist and back,

Shoulder loops.

I did it when I was a student.

Arms, then bend, then use your elbows to make circles, 2 forward turns, 2 reverse turns, do this for 3 to 5 minutes.

For women, yoga is better, and for men, it is better to twist the neck and beat the back.

Change various postures and rotate the neck, arms, and waist to move and feel good.

Twist your neck, stretch your lower arms, and do a shoulder loop.

The easiest: broadcast gymnastics.

To tell you, I am engaged in design, and I operate the computer for a long time like you, and what I want to insist on is 1-2 hours of free movement, relaxation, and remember that it is the body and mind--- body and brain. No matter how you move, the brain is not relaxed, the efficiency will always be low, after 10 minutes, the heart is bright, the mind is clear, and the body is naturally relaxed. Don't believe in the stereotypical so-called health exercises, you can do as much as you want, even if you get up and go to the toilet!

If I work too long like you, arm; Back; Cervical vertebra; It's uncomfortable! I think the exercises are too troublesome, and the effect is not very obvious!

But now I'm much better, I don't feel as bad as I used to, and my aim is to move around, go out and move whenever I can, or change my sitting position often! What kind of health exercises do you want, that's fooling people!

The effects of health exercises are almost the same, and you can choose any set (office exercises).

But if it's convenient, the most useful thing is to go for a run, where all parts of the body can be moved and you can breathe fresh air.

The animation is that the mouse right-clicks on the property in the blank space, and the time is right-clicked in the time.

The next XP face changer can be customized to turn on and off**

Breathe with your abdomen, order the word "rice", eat more fruit, drink more water, work for 1-2 hours, move, go for a glass of water, stretch your waist, and look into the distance.

If you can take the stairs, don't take the elevator. If you can stand, don't sit.

I'm a designer like you.

The best thing to do is to quit the computer, but that's unlikely.

The best way is: try not to get too close to the screen, get up in 1-2 hours and look into the distance, look at the green plants is the best, go out for a walk, stretch your waist.

Generally, try not to use the Internet when you go home. Get enough sleep. Eating more animal offal and vegetables can help restore your eyesight and be able to use a computer without using it.

Just let your eyes rest well.

The above is a personal experience. That's what I did, and I hope it helps.

I'm not myopic to where I am now. Hehe.

Try to avoid looking in one place for a long time, often look far away, and make the monitor better. Massage often, don't get old eye drops, eye drops can only relieve eye fatigue, but not myopia.

Hey, I'm working the same as you. But I'm only 350-400 degrees. I'm fine with my computer staring at it all day. I don't know what the reason is for you, it may be that your computer properties are not set well. Look again.

General graphic design courses include: Photoshop CorelDraw Illustrator. The art curriculum includes drawing, color, and more.

If you want to study, you can study for about a month, of course, some training institutions can range from 2-6 months. Personally, I don't think it's necessary to enroll in a class to study, you can learn it yourself, or you can find a tutorial on **. You can learn all those software.

Software: Photoshop Illustrator Coreldraw, etc., there are **** on the Internet, as well as **tutorials, and more examples. If you want a teacher to teach, you have to apply to the school, the school is just the beginning, the key is to learn by yourself.

flash on the road.

4 months is technical training + 3 months of probationary coaching.

On-the-job is the most practical for senior designers to teach you.

Sign a contract, don't get an employment, a full refund.

At least 3,000 jobs are employed in first-tier cities.

There is a difference between short-term classes and long-term classes.

You can consult for details.

Beijing Xinhua Computer School.

Command line run: net time"name" /set /y

name"Change the name of the computer that can access the standard time within the network.

Take the XP system as an example, double-click the time display in the lower right corner, enter the date and time properties dialog box, click the Internet time, check "Automatically synchronize with the Internet time server, click "Synchronize Now" and then confirm. The prerequisite is that the computer is connected to the Internet and can access the Internet.

Do you want to update or don't want to update, what system are you.

I've bought it, it's the kind that plugs directly into the TV, it's very good! Jumping for a while will make you sweat, very exercised, and listening to the ** step, you can also exercise the coordination of the body.

It's not bad, it can boost metabolism, I don't know about dance machines, but I know that it costs money to buy it, it must be expensive, so I suggest you can learn hip-hop I also just learned it, and I practiced it as soon as I had time, and after that, I felt a lot more relaxed, hehe.