How do long-term sedentary office workers do simple fitness, and why there are more and more fat people now, which is inseparable from long-term sedentary. If the nine-to-five office workers don't have time to exercise, they can actually exercise in the office. How should long-term sedentary office workers do simple fitness?
How should long-term sedentary office workers do simple fitness 1 sedentary office workers stretch more.
It is normal for office workers to sit for a long time. When the body is in a posture for a long time, a large amount of blood will be deposited in the veins of muscle tissue. At this time, stretching will make most muscles relax and contract, and a large amount of deposited blood will be washed back to the heart, taking away some wastes in the muscles, thus eliminating fatigue.
Office workers are sedentary, so it's best to stand up and stretch to relax. Because of sitting and stretching, the posture is not easy to relax and the muscles are tense. When stretching, try to stretch your body, straighten your limbs and exert all your muscles. When stretching, try to inhale; When you relax, you should relax all your muscles and exhale as much as possible, so that the effect of exercise will be better. Standing up and stretching can make the waist muscles move, so stretching and contraction can exercise the waist muscles and prevent the spine from bending forward to form a hunchback, which is especially suitable for sedentary people.
Reminder: In clinic, we often encounter back injuries or sprains caused by improper stretching. Stretch not too hard or too fast, slowly decompose, supplemented by deep breathing. Otherwise, the lumbar spine is easy to be injured, especially those with lumbar disc herniation. After sitting for a long time, suddenly stretching and squeezing the lumbar spine backwards will stimulate nerve roots or diseased tissues, which will aggravate the condition. So for this kind of people, we should pay special attention to stretching.
How do long-term sedentary office workers do simple fitness
1, stand for half an hour after dinner.
In a dense office cubicle, people always feel sleepy after lunch. Some white-collar workers who pay attention to health have come up with a trick: take the initiative to "punish the station" after eating, that is, stand for a while.
Experts say that this is actually a healthy behavior, because the long-term sedentary work mode is particularly easy to cause obstacles in human blood circulation and digestive system, and the metabolic level is reduced. Standing for a while after a meal also helps to absorb and digest food.
Tips: It is advisable to stand for 20-30 minutes after meals, and the duration should not be too long, otherwise it will be detrimental to the blood circulation of the lower body. The human body is like a machine, it can't keep an action for a long time, otherwise it will cause a lot of discomfort.
2, "small moves" stretch the bones and muscles
If you face the computer all day, cervical vertebra lumbago will definitely become an unavoidable occupational disease for many white-collar workers.
Actually, it won't take long at all You can use 3-5 minutes to turn your head to the left and look at your left shoulder. Turn right, look at your right shoulder, then do "eye exercises", close your eyes, turn your eyes from left to right for nine times, and then turn left for nine times. These are all very good methods.
In addition, white-collar workers can lock their fingers, push their hands forward slowly, lift their arms up, or stand up and turn around their waist, squat a few times, and use these "little moves" to stretch their bones and muscles.
Tip: doing small movements is a good way to stretch your body, but it is best to warm up to a certain extent before doing it, and at the same time control your body at an appropriate level to avoid pulling your body.
How do long-term sedentary office workers do simple fitness 2 1. Do squats with a table or chair.
You can do this action when you are not busy at work. First of all, hold the table with both hands, keep an arm's distance from the table, spread your feet shoulder-width, use the table to support your body's weight, try to squat down to the lowest position and repeat the action. You can do 20 at first, rest for 5 seconds, and then do a group, 2 to 3 groups a day, with 20 in each group. Until the body adapts to this intensity, it can be increased. Squat is a very effective action to exercise hips, and it can also exercise the strength of legs and waist.
Step 2 stretch the back of the thigh
Also use the table, grab the edge of the table with both hands, put the ankle of one leg on the knee of the other leg, keep your back straight as if sitting, then slowly lower your body, return to the starting position, repeat the action 10 times, and then change legs. This action is a bit like squatting, which can also exercise the buttocks and help improve the muscle strength of the legs.
Step 3 lunge with one leg
This action needs to find a comfortable position with your chair. First put one leg back on the chair, keep the back and head in a line, and do a squat until the other leg bends 90 degrees, then return to the starting position and start doing 10 times, and the other leg repeats the action. After the body adapts, it can gradually increase its strength. Remind everyone to pay attention to safety.
Step 4 lift your legs
Leg lifting is a relatively simple action to exercise the buttocks, but this action can be divided into leg lifting after prone, leg lifting after kneeling and leg lifting after standing. In the office, it is more suitable for office workers to lift their legs after standing. Just need a small space, stand up straight, lift your legs back and squeeze your hip muscles as much as possible. It is recommended that each leg be done 20 times at a time.
5, waist and abdomen torsion
This action is extra diplomacy for everyone. Because of sedentary, the waist is definitely uncomfortable, and there may be pain and numbness. Then you can try to do a waist-abdomen twist. First, sit in a chair with your head in your hands. Your left elbow touches your right knee and your right elbow touches your left knee. It is important to tighten your abdomen and straighten your back. Do 3 groups, 65,438+05 times in each group. Doing this action when you are tired of sitting can relieve the pressure on your waist.