For office workers, the office is their activity place. In the office, everyone needs to deal with many things. As for exercise, there is no time or space. In fact, if we want to exercise, we can make full use of all available work around us, and everyone can exercise in the office. Next, we will introduce the method of office gym in detail.
Neck and back exercises: try to stick your chin to your chest before and after, and lean back to the limit; Left and right, try to put your ears on your shoulders, and don't tilt your shoulders. Four times and eight beats at a time, once in the afternoon.
Wrist: Open the palm of your hand back hard and try your best to recoil without loosening it. Once a day, four eight beats at a time.
Upper limbs: do simple push-ups with the help of chairs. If you have the ability, you can put your feet on the chair and do it with your hands. Each group 12 people, three groups a day, the interval should not be too long. This method can exercise abdominal muscles, chest muscles and back muscles at the same time.
Legs: Keep your legs together and upright, bend your legs when your feet are still (try to form a ball), and keep your hipbone close to your heel and flat (your heel is off the ground). When you stand up, you should pay attention to squatting slowly, and your upper body should be vertical to the ground. The control group was 12 times, three groups a day, and the treatment interval should not be too long. This method can exercise back muscles at the same time.
For qualified offices, other methods can be attached:
Foot jump: Try not to bend your legs and exercise your calf muscles.
Sit-ups: Beginners can get up first, get up quickly (enhance explosive power) and slow down (enhance absolute strength). Each group 12 people (8 females), 3 groups a day. Exercise cardiopulmonary function and calf muscle function. Be careful not to do too much, too much will lead to muscle deformation and affect your figure.
Pull-ups: Pay attention to be slow, each group 12 people (8 women), 3 groups a day.
The above contents are some common methods of office gym. Although the office space is not wide, sitting in a chair for a long time will make the staff suffer from some occupational diseases. As long as you use the desks and chairs in the office, you can exercise well and stay away from joint diseases. This is a multi-purpose thing.
It should be noted that don't be greedy when you come back from fitness, because the body's absorption ability is very strong after exercise, but eating too much is easy to gain weight. If you are still hungry at three or four o'clock in the afternoon, there is no harm in eating a little more at this time. Eating less and eating more meals not only meets the nutritional needs, but also makes sense for losing weight and shaping. It is suggested to choose yoga, pilates, walking and other relatively static exercises for fitness at noon, which will not only help relieve physical fatigue and improve physical fitness, but also will not cause drowsiness in the afternoon. If you exercise by yourself, half an hour of equipment training plus 15 to 20 minutes of cardio-pulmonary training on a treadmill or a mountain climber is almost the same, and the intensity is not too great. Generally speaking, exercise for 40 minutes to an hour at noon and three or four times a week will have a good fitness effect. After the exercise, take a bath, and you will be able to devote yourself to the afternoon work with renewed energy.