I think office workers must know the nature of their work if they want to carry out fitness, so that they can do targeted exercise efficiently and healthily.
what are the characteristics of office workers? Of course, facing the computer every day is boring, and there are a lot of cervical spine problems. At the same time, after lunch, I don't move my belly fat around, which is called butterfly sleeve's big arm with a sling, and his legs are swollen and thick with elephant legs. These are the characteristics of office workers, so if you want to carry out fitness exercise, you must know what exercise you should do to achieve results in the least time.
Let me talk about what fitness exercises office workers can try according to their actual situation.
First, the movement aimed at the neck
1. Shoulder-turning movement
Shoulder-turning movement can exercise our head muscles, trapezius muscles and biceps brachii (when you say it, you should indicate where the muscles are). Especially the exercise of trapezius muscle is very important. Trapezius muscle is the muscle around the cervical spine, which firmly protects the cervical spine. At the same time, shoulder rotation can also improve the muscle soreness and swelling in the shoulder and neck. Begin to practice standing with your feet naturally apart, shoulder-width apart, and relax your arms and hang down on your sides naturally.
It is a complete action to lift the shoulder up to the limit position and turn back to the limit position, then turn down to the limit, and then turn forward to the limit.
At the same time, the arm is in a relaxed and drooping state. The shoulder drives the arm to move. Stick to it 3-5 times at a time. Practice every day and turn around. It also helps to relieve fatigue.
2. Tortoise movement
As the name implies, it is to stretch and contract the neck and move the cervical joints like a turtle, so as to prevent the neck from being stuck and rattling when it is twisted for a long time, and to prevent cervical strain. Often doing turtle-shrinking exercise can train the cervical joint, stretch the cervical spine, exercise the activity of muscles around the neck, and maintain a good elasticity of the cervical spine.
This action is relatively simple. You can stand or sit. Keep your head down and meditate on your cervical joints. Slowly pull them apart from the first to the seventh section. When the head is so low that it reaches the limit, you can move the cervical spine forward with the headband, and then you can lift it up by the head. You can also meditate on pulling the joints of the cervical spine section by section and then return to the original position.
do it 3 times. Because the action is relatively simple, you can do it when you are free or when you feel uncomfortable with your cervical spine.
3. Shrugging exercise
Shrugging exercise is to stand in the same place, then constantly stir up the shoulders and move up and down. Insist on doing four groups of shrug exercises every day, so that the cervical spine can be properly relaxed. When doing shrug exercise, the muscles of the neck are also involved, so it can relieve the fatigue of the neck muscles and is healthy for the cervical spine.
Second, the movement of the arm
1. Kneeling and push-ups start from the prostrate, and the hands should be placed on both sides of the chest, parallel to it. Pay attention to straighten your back and tighten your core. Push your arm up straight, and breathe faster. It's relatively slow when you lean down.
2. Stretch behind the three elbows
This action requires the use of elastic rope to exercise your triceps in a targeted way by kickback.
shorten the elastic rope first. Keep your chest straight and your back straight, and bend your knees forward. Then straighten your arms and pull them back, being careful not to pull them too high. Exhale when pulling back and inhale when pulling back. If there is no elastic rope, you can also practice with barbell pieces or large ml water bottles.
3. Flexion and extension of the arm with three heads above the head
This movement is actually very common in the gym, except that people usually use barbells, but this time they use elastic ropes.
step on one end of the elastic rope with your back foot, hold the other end with your hands, and tighten your core and hold your chest. When stretching, always keep your elbow forward and don't spread out. Breathe out quickly when your arms are straight, and inhale slowly when your hands are down to the back of your neck.
Pay attention to relax your shoulders when doing this action.
Third, waist movement
1. Lie on your back and lift your hips. Take a supine posture in bed, bend your legs, then put your hands on your sides, slowly lift your hips with your heels, and then slowly put them down, and repeat this action. After that, you can increase the height of lifting your hips according to your own tolerance, so that you can not only slim your waist, but also lift your hips.
2. Lie on your side and lift your legs. Lie on your side in bed, with one hand supporting your head and the other hand in front of you to support your body. After that, lift the upper leg to do side leg lifting exercise, and curl the other leg slightly. When doing this action, everyone must keep the body straight, and don't move too fast.
3. Lie on your stomach and lift your shoulders. After lying prone on the bed, straighten your arms, then support your upper body, and then let your body fall slowly when you reach the highest point. When doing this action, everyone must pay attention to tightening the abdomen.
4, lateral bending. Hold dumbbells with the same weight in both hands, then bend your elbows slightly, raise your hands above your head and keep your back straight. Then the body bends to the right as much as possible, and then bends to the left, and so on.
Fourth, stovepipe movement
1. Squat. Squat is a good way to exercise the lower body, and squat can obviously improve pear shape. MM can exercise while watching TV. According to different stovepipe parts, you can take the basic posture of standing, standing with your toes slightly inward and standing outward, which has a significant effect on tightening the lateral muscles and medial muscles of your legs!
But you must insist on it for about 2 ~ 3 minutes at a time, or you will only lose all your efforts. You may feel your muscles twitch and ache when you start practicing, but this is only temporary.
2. Kick the air bike wildly. This local stovepipe exercise is very effective. Just do it in bed for a few minutes before going to bed at night. Lie on your back, lift your feet, and pedal your feet like a bicycle, doing 2 ~ 3 times a day. After you finish, separate your legs by about 8 degrees, and divide them into 8 times.
3. Squat and push shoulders
Combine your legs, stand up straight, bend your elbows, lift your arms shoulder height, and keep the dumbbell next to your ears. Bend your knees and squat down until your hips are facing back, as if you were sitting in a chair. Keep your legs close together. Focus on the heel. When squatting, raise your arms above your head in a parallel posture. Return to the initial posture, push the heel down, bend the elbow, and lower the dumbbell to the shoulder again.
4. Leg flexion and abduction
The hand-held support is upright, the exercise leg is lifted and abducted, and the single leg moves alternately. Keep your body and supporting legs upright, straighten your waist and abdomen and tighten your hips. The thighs of the exercise legs are parallel to the ground, and the calves are perpendicular to the ground. The muscles of the thighs and buttocks are stretched out.
The above exercises are very simple and convenient, and do not need much space, so they are very suitable for office workers. As long as you stick to it for a long time, you can achieve the actual training effect you want.