Suitable for computer families, sedentary office workers, student party fitness activities, need to be exercised. Pay attention to replenish water during exercise. Proper exercise can help us reduce stress, and exercise can lower blood sugar. Let's take a look at fitness activities and knowledge suitable for computer families with me.
Fitness activities suitable for computer families 1 Wang: computer families, we also call them office families. Their discomfort is mainly manifested in three aspects ―― cervical spine, back and waist. We practice these three parts mainly through two exercises. One is stretching contact. The ancients also had a saying in treating cervical spondylosis: look up at the sky and the moon. The stretching movement we are talking about now has also evolved through the methods mentioned by the ancients. The so-called stretching movement means, for example, you hold your head up, bend left and right, and so on. This is to stretch our necks and relieve the stiffness of our necks. Besides, yoga, Tai Chi and gymnastics can also relieve these symptoms and discomforts. Mainly for these three parts. Instruments, such as lumbar rotator, can achieve the effect of exercising these three parts. It is mainly the extension of these three parts and the enhancement of strength.
Introduction to Coach: Wang Peng, male, 1999, studied in the Department of Physical Education, School of Physical Education, Shihezi University, engaged in track and field training at school, and won the first prize of 4× 100 in men's A competition in the school sports meeting, the third prize of 400 meters and the fifth prize of 800 meters. /kloc-engaged in fitness and bodybuilding since 0/999, and worked as an assistant coach in the Fitness Center of Shihezi Workers' Cultural Palace. In 200 1 year, my friends and I rode from Shihezi to Beijing, passing through more than 20 cities in nine provinces, with a distance of more than 4,300 kilometers. I like traveling, especially challenging extreme sports. In March 2003, I worked as a personal trainer in Meigefei, Urumqi, and now I work as a personal trainer in Meigefei, Wuhan. Long-term engaged in the design and teaching of fat-reducing nutrition and other courses. At present, he is an AASFP Asian fitness and senior personal trainer, a national first-class fitness instructor, and has a SCHWINNCYCLING coaching certificate.
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Fitness activities suitable for computer families 2 computer family aerobics
Hand movement
Cross your fingers, calm down and take a deep breath.
B: straighten your arms outward, exhale and exert force outward. Repeat 3~4 times.
A: The palm of your left hand is facing down. Press your left wrist with your right thumb. Hold the thumb of your left hand with the other four fingers and exhale. Do it a few times, then switch hands and come back.
B: The palm of your left hand is facing up and your fingers are straight. Press the little finger down and exhale.
Turn your wrist clockwise and counterclockwise for 5~ 10 times.
Swing your hands up and down and relax.
Neck and shoulder movements
1, put your fingers behind your head, put your body weight on your hands and arms, press your head down, straighten your neck, and take five deep breaths.
2. Put your right hand on your left ear, gently hook it, tilt your head to the right, take a deep breath for 5 times, and change your left hand after repeating several times.
3, slowly turn the neck, clockwise and counterclockwise 5 times each.
4. Lift your shoulders, exhale and let go, and repeat for 4~5 times.
5. Shake your shoulders, 5 times backward and 5 times forward.
6. Look at the bottom with your face to the right, repeat 3~5 times, and then reverse.
7. Relax your sitting posture, put your arms vertically on your knees, and then hold your head up and hold your chest high. The two move alternately for 3~5 times.
Foot and foot movement
Bend your legs and lift parallel to your chest. Everyone lifts and puts them down five times, which will make you feel comfortable.
Turn your ankle clockwise and counterclockwise 10 times.
Put your toes together and bend up and down alternately for 5 times.
Put your feet flat on the ground and change your feet. Repeat the exercise 20~30 times.
Hand and facial movements
1. Press the top of your head with your fingertips and move up and down. (pat)
2. Gently massage from the temple to the chin with your fingertips.
3. Hold the upper eyelid with your index finger and thumb, pull it outward and repeat.
4. Massage your eyes along your cheekbones.
Massage from nostril to chin and back to the original point.
Massage your chin.
The mandible rotates left and right 5 times.
Hold the tip of your nose with your palm and do circular motion five times in each direction.
Hold the ear bone and pull it up, down and out for 3 times, then turn it back and forth for 3 times.