White-collar workers in the office can keep fit in two simple steps, and the body is the foundation of our life. This exercise can help us to exercise well. Long-term inactivity may make our physical function decline, and the importance of exercise to the three high-income people is self-evident. Below I will show you the benefits of simple two-step fitness for office white-collar workers.
Two steps of simple fitness for office white-collar workers 1 section 1 neck exercise
1, stand with your body, put a towel or scarf in front of your forehead with both hands, tighten both ends of the towel with your head down, and keep your chin as close to your chest as possible, but avoid excessive amplitude. Pull the towel back with both hands to generate reaction. This exercise can exercise the trapezius muscle of the neck, reduce neck fatigue and prevent cervical hyperosteogeny.
2. put the towel behind your head, hold both ends of the towel with both hands and pull it forward, while leaning your head back, not too much. This exercise can not only exercise the muscles of the neck, but also help beautify the skin in front of the neck.
Objective: To exercise neck muscles and enhance muscle elasticity. Long-term persistence can reduce the occurrence of cervical spondylosis.
In the second quarter, shoulder transportation began
1. Stand still, hold the dumbbell in front of you with both hands, with your feet shoulder width apart, lift your arms forward (arms can be slightly bent), lift them to shoulder level, and then fall back. Be careful not to touch the dumbbell when falling.
2. Hold the dumbbell with both hands, hang down your arms, place it around your body, hold the dumbbell in parallel, lift it to the side, and then put it down.
3. Hold the dumbbell with both hands and lift it up close to your body. The elbow is always above the dumbbell. After the dumbbell is lifted to the jaw, it falls along the body. Pay attention to keep your back vertical when doing this action.
Objective: To activate shoulder muscles, relieve shoulder fatigue and prevent scapulohumeral periarthritis.
Fitness tips
1, change a pair of sports shoes suitable for the project. Suitable for fit, light, and cushioning materials on the soles;
2. Listen to soothing music before fitness to relieve bad emotions and avoid sports injuries;
3. Warm up before exercising. Warm-up should account for110 to 1/5 of the total exercise time, so that the body can enter and gradually adapt to the exercise state. The main parts that need to stretch muscles during warm-up are back, back of thigh, inner thigh and calf.
Office white-collar simple fitness two-step 2 office gym exercise
The first set of fitness exercises: chest lifting
The chest is one of the most important parts of the human body. If the chest is smooth, the body will be healthy. First of all, sit up straight in the chair with your hands and feet naturally placed. A posture similar to a military posture. Take a deep breath and lift your chest muscles upward, with your eyes straight up and your chin parallel to the ground. At the same time, keep this action according to your physical fitness for about 10-30 seconds, and repeat the same action for 5- 10 times.
The second set of fitness exercises: shoulder exercises
Shoulder is the place where people are most vulnerable to injury and pain. Learn shoulder pad. According to the above actions, keep the posture unchanged, press your arms back hard and feel the feeling of pulling your chest. Also rely on your own physical strength to maintain 10-20 seconds, take a deep breath and relax. Repeat the same action for 5- 10 times.
The third set of aerobics: neck and chin exercises
I won't be too burdensome about the importance of neck and chin. I believe everyone knows that when people reach middle age, their necks often feel unbearable. First, keep the above movements, then keep the neck still, and at the same time, stretch your head backwards as far as possible, backwards, not downwards. People are also required to maintain physical fitness 10-20 seconds, take a deep breath and relax. Repeat the same action for 5- 10 times.
To sum up, I believe you know how to stay in the office gym. In the office gym, it is not only good for health, but also can improve work efficiency. Friends who often stay in the office may wish to try the methods provided above, which may bring you a lot of fun. You can ask the fitness instructor if you have any questions. Finally, I wish you good health and a happy life!