What are some office friendly workouts to relieve fatigue?

You can do some sit-ups, and in the process of doing sit-ups, your waist will be relaxed, and your abdomen will be tightened to burn fat.

People who are often in the office, the neck must be the most tired, if you want to relieve the fatigue of the neck, the most effective way is to move the neck, if possible, you can also buy a neck massager massage.

There are many people in the office and the space is small, so you can do some yoga exercises with a relatively small amplitude and good effect to relieve fatigue, such as: back pen, leaning over YW stretching, shrugging shoulders and shoulders, leaning over and turning, neck back confrontation, four-way nodding, and stretching the left and right front and back sides of the neck, which can well relieve the soreness of the shoulder and neck.

Many office workers have to face a lot of pressure in the workplace, deal with a lot of daily affairs, in this high-pressure work environment. Often focus on work, but ignore the exercise of their own body, resulting in many people have a sub-healthy physical state, which is very unfavorable to personal health, out of consideration for their own body, it is recommended that office workers in the office tired to exercise more, although the office space is relatively narrow, but it is not without some good exercise methods, such as you can do some sports gymnastics, do some specific body movements, relieve the fatigue of the body. <>

Office workers want to exercise in the office, you can do some stretching movements, you must know that for employees, because of sitting at the workstation for a long time, the most likely diseases are cervical spondylosis, spondylosis, so we need to prescribe the right medicine. For office workers, they can move their neck, chest and abdomen at their workstations, and if they have time to spare, they can also exercise their arms and shoulders, as well as their wrist joints. By moving the neck, we can make our head swing in all directions to relieve tense muscles.

On moving the abdomen, we can tighten our muscles and hold this position for a few seconds before relaxing. In moving our wrist joints, we can make clockwise and counterclockwise turns, which can effectively prevent us from suffering from carpal tunnel syndrome. <>

In addition, employees can also do some gymnastics in the office that do not require us to move our bodies, we can exercise from the body parts, from top to bottom, for example, for the head movement, we can do nodding, tilting, exercise, and then to the shoulders, we can shrug and tighten the shoulders, and then to the back we can hold on to the chair to sink the shoulders, and in the process we can slightly lean over and turn. Then we get to the thighs, we can do some forward bending movements on the knees, as long as we follow this method, then we can feel our body very relaxed in a short time, especially the spine and joints in the back are very comfortable. <>

In addition, office workers must also pay attention to maintaining a good sitting posture in the office, exercising in fragmented time, and changing their posture.

When you go to work, don't sit at the desk constantly, you can get up every once in a while, such as 1 hour, to move, you can do health exercises to move your legs and feet, and promote blood circulation in all parts of your body. Pay attention to also exercise your eyes, you can do eye exercises, or look into the distance to relieve eye fatigue.

Exercise regularly on weekends. Because I am usually busy at work, I may often work overtime. In this way, you can make good use of your weekends to go hiking, visit parks, and get in touch with nature as a family.

You can move your muscles and bones or do some yoga, arm stretching exercises, or some chest expansion exercises and waist exercises that you often do between classes, these are all ways to exercise your body.

First, you can jump, second, you can dance some aerobics, third, do some **cervical spine activities, fourth, raise your legs, and fifth, dance shuttlecock dance.

Prepare a hula hoop, prepare some other utensils, prepare some professional props, learn professional skills, learn professional methods, and standardize movements.

For white-collar workers, sedentary life is a common working state, if you can't timely and effectively alleviate the physical discomfort caused by sedentary life, it will definitely affect the emotional and mental health of work, lead to low work efficiency, and then form a vicious circle, seriously affecting physical and mental health and the smooth and efficient development of work.

Let's share a few fitness methods, I hope it will help you:

Blink of an eye

Keep your eyes wide open and look up at the midpoint between your eyebrows for 5 seconds. Return to normal state and relax for 5 seconds; Look your eyes as far away to the left as far as possible for 5 seconds; Return to normal state and relax for 5 seconds; Continue to do the same to the right, up, and down.

Neck swaying

Sit upright with your head gently tilted to the right so that your right ear is close to your right shoulder (you can press down with your right hand) for 1 minute. Straighten your head and gently tilt your left ear close to your left shoulder for 1 minute.

Post squat

Stand up straight, feet shoulder-width apart, arms naturally flat; Keep your back straight, your hips tight, bend your knees, keep your thighs parallel to the ground (your toes are in the same direction as your knees, and your knees should not exceed your toes) while your hands are stretched forward for 20 seconds.

Arm exercises

With both feet shoulder-width apart, step forward on one end of the elastic (loop) strap and grasp the other end of the elastic strap with both hands; Stand firmly with your legs, pull the elastic band to shoulder height with both arms, hold for 3 seconds, slowly relax your arms, rest for a while, and continue to tighten the elastic band for a total of 3 times.

1.The office can be equipped with simple equipment, such as dumb holding bells, elastic bands, yoga mats, etc. Choose equipment that is easy to carry and store.

2.Using working hours to do simple exercises, such as going up stairs, brisk walking, stretching, etc., can increase metabolism and eliminate potato fatigue.

3.Take advantage of your lunch break for yoga or simple aerobics to reduce stress and improve your fitness.

4.After sitting in the office for a long time, it is necessary to keep the eyes, neck, lower back and other parts of the movement to promote blood circulation and prevent muscle stiffness.

5.Use your free time to exercise with office supplies such as food bins, water bottles, and office chairs, such as arm curls and extensions, squats, chair pull-ups, etc.

6.Use pedometers, health software, etc. to monitor your exercise, and motivate yourself to keep fit.

To sum up, office fitness can use free time for simple exercises and stretching, and the selection of equipment and supplies should be convenient for storage and carrying.

Here's how you can do a fitness workout:

First, we should pay attention to aerobic exercise, which can improve the function of the heart and lungs, run for more than 30 minutes a day and run for more than 150 minutes a week. Pay attention to the fastest heart rate when running, which can reach more than 130 beats. This can effectively improve the metabolism of blood sugar, improve the metabolism of blood lipids, improve the function of the heart, and improve the function of the lungs.

Third, it is necessary to strengthen flexibility training, do stretching every day, let the muscles fully relax, and relieve muscle tension.

Exercise some aerobic exercises, and avoid too strenuous or long movements when exercising. Choosing the right exercise method can benefit your physical and mental health, and can also reduce the occurrence of diseases, if the exercise method is not correct, it may affect your joints and bones.

Aerobic exercise usually includes swimming, running and cycling, etc., by doing some aerobic exercise, you can enhance your own physique, but also let the burial can promote physical and mental health, reduce the invasion of viruses, the formation of colds, exercise needs to persist for a long time, if three days of fishing and two days of drying nets, can not play a role in strengthening the body, do 40 minutes a day to physical exercise, can relieve the pressure of life and work, but also make the body and mind light, reduce the occurrence of chronic diseases such as hypertension and hyperlipidemia.

If you do high-intensity exercise when exercising, it may be accompanied by wear and tear of the joints, such as often doing some fast running and other sports, which will cause inflammation of the joints in the knee area, and will also be accompanied by soft tissue damage, and in severe cases, it will cause fluid accumulation. For the case of weak body, you need to do more aerobic exercises, which can exercise the muscles and abdominal muscles of the body, and you can also do some yoga exercises to relieve anxiety.

When exercising, you also need to achieve meat and vegetarian nutrition, choose some protein-rich foods comprehensively, and avoid eating some high-fat foods regularly, which may cause obesity.

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.