Office Fitness Exercise I
(1) Sit on a chair, upper body straight, legs apart, heels on the ground, raise the toes, and vigorously contract the muscles of the pedal, calves and thighs, until the leg muscles are sore.
(2) Sitting position, forcefully lifting the heels, you can also press the hands on the knees to increase a certain reaction force, increase the effect of the exercise. This exercise can shape the leg line and make the leg shape more perfect.
(3) Alternate contraction of a relaxation of the gluteal muscles, 1 minute repeated 30 to 40 times. This action can make the loose sagging buttocks become tight, but also can eliminate the excess fat in the buttocks.
(4) Inhale and tighten the abdomen, silently count to 5 and then slowly exhale and relax the abdominal muscles, and then inhale and tighten the abdomen, repeat 15 to 20 times a minute until the abdomen has a painful feeling.
(5) Slowly and forcefully lift the chest. Make your shoulders open backward and shoulder blades close together as much as possible, repeat for 25 to 30 times in 1 minute until there is a soreness in your shoulders.
(6) Clench your fist hard and then open it, so that the arm muscles have a sense of tension. This action can beautify the arm line.
Office Fitness Exercise II
(1) Slowly lower your head forward so that your jaw is as close to your chest as possible, and when you feel that the muscles in your back are stretched out, slowly tilt your head back up until the muscles in your throat are tense. Repeat for 5 times.
(2) Softly but forcefully turn your head to the right, keep your shoulders still, eyes drive your head to the right, try to turn your eyes to the target behind you, hold for 5 seconds and then turn, then turn to the left, hold for 5 seconds. Repeat for 5 times. This method can also relieve headaches caused by tension and enhance the elasticity of the neck skin.
(3) Press both hands on the shoulder and slowly move the elbow up and down to rotate the arm around the shoulder joint. Each group to do 20 times, it is best to do 3 groups a day. This method can prevent arm soreness caused by overwork.
(4) abdominal waist thinning exercise: the knees will be released into equal shoulder width, back straight sitting on a chair, contraction of the abdominal muscles, driving the shoulders to the waist, so that the back is rounded. Inhale when you contract your abs and exhale when you relax. ***Do 3 sets, 5 times for each set.
(5) leg relaxation exercise: lean your back comfortably on a chair, slowly straighten your knees, lift your calves, let the muscles on both sides of your thighs exert themselves, and insist on 1 5 times a day, you will have a very relaxed feeling. Do this alternately with both legs.
(6) calf muscle relaxation exercise: two legs together, sit well, the palms of the feet do not leave the ground, try to lift the heels, like ballet-like elasticity of the feet up and down movement, the number of times is not limited to feel comfortable on the good. This exercise helps blood circulation in the feet, relieve calf muscle tension.
Office fitness exercise three
1. relax the eyes
Close your eyes and turn your eyes. Turn them clockwise six times, then counterclockwise six times. Then open your eyes and look out the window at the green lawn or trees in the distance for 2 to 3 minutes. This has the effect of protecting your eyes and regulating your vision.
2. Relax the whole body
The whole body is divided into a number of segments, and then from top to bottom to relax the segments. The order is: head - neck - two upper limbs - chest, abdomen - back - two thighs - two calves.
The next step is to relax in reverse, from bottom to top. The order is as follows: two feet - two calves - two thighs - buttocks - waist and back - abdomen and chest - neck - head. Do 3 groups in a row, it is very helpful to eliminate tension and body fatigue.