Simple calisthenics for office workers, the body is the foundation of our life, and we should also pay attention to replenish water during exercise. Active exercise is also an attitude towards life. It is said that life lies in exercise. Now share the simple aerobics skills of office workers. I hope it works for you!
Simple calisthenics for office workers 1 kowtow first. Beating the head every morning or night before going to bed-stimulating acupuncture points on the head can regulate the health of the human body. Stand up straight and relax. Put your hands on your head with empty fists, move your wrists naturally, and pat your head with your fingers, first from your forehead to the sides of your head, and then from the sides of your head to the center of your head. The number of times depends on everyone's situation, and generally about 50 times is better.
Second, comb your hair. First of all, comb straight, use a wooden comb (don't use plastic or metal comb, it is best to use boxwood comb, if there is no wooden comb, you can also use your fingers instead) from your forehead through the top of your head to the back, and gradually accelerate. Don't comb too hard, lest you cut your skin. Then brush diagonally. First comb your hair along the head, then comb it backwards, and then comb it along the head. About 20-30 times per minute,/kloc-0 times per day, 3-5 minutes each time. This can stimulate scalp nerve endings and head acupoints, act on cerebral cortex through nerve and meridian conduction, regulate meridians and nervous system, relax head nerves, promote local blood circulation, and achieve the effects of eliminating fatigue, strengthening body and promoting hair growth, especially suitable for mental workers.
Third, high five. Raise your hands horizontally in front of you, at a 90-degree angle, and extend your fingers. Then high-five, the louder the better. High-five is mainly to stimulate the corresponding acupoints of both hands, generally about 20 times.
Fourth, the bather. Hand washing is a health massage. Take a habitual posture, eliminate distractions, be calm, don't listen, don't be farsighted, keep your navel, and rub your hands together from slow to fast.
Fifth, rub the noodles. Put your hot hands flat on your face, with the middle fingers of your hands down from both sides of your nose to both sides of your nose, and rub them repeatedly until your face is hot. Then close your eyes and massage around your eyes with your fingertips.
Sixth, rub your ears. There are many acupoints on the auricle. Rub the auricle back and forth with the index finger, middle finger and ring finger of both hands to stimulate various acupuncture points distributed on the auricle. The number of times also depends on everyone's situation, generally about 20 times.
Seventh, rub your neck. First, repeatedly massage Fengchi and Fengfu points at the back of the neck with the index finger and ring finger of both hands, from light to heavy until local fever occurs, and then rotate the neck left and right, back and forth, slowly but greatly.
Eight, shrink your lips. Breathe upright, hands akimbo, and inhale in the abdomen first. Pause for a moment, then shrink your lips, don't use force, exhale slowly until you finish vomiting, then take a deep breath and repeat it for more than ten times. This can prolong the time of oxygen in alveoli and promote the exchange of oxygen and carbon dioxide.
Nine, bend over. Feet naturally separate, hands akimbo, bend left and right for about 30 times, then pitch back and forth for 30 times, and then expand your chest several times with your left and right arms.
Ten, take a walk. Walking refers to a casual and leisurely walk.
Simple calisthenics for office workers 2 shoulder calisthenics 6 steps:
1. Keep your body upright, with one side of your body facing the table edge or windowsill, support the desktop or windowsill with one hand and keep your elbows straight. Fix the other hand, take a small step forward, move forward, and keep the arm supporting the desktop still, so that the shoulder joint can be stretched passively. Then switch to the other side to do the above action.
2. Stand back against the edge of the table or windowsill, hold the edge of the table or windowsill with both hands, keep your hands and upper body still, and bend your elbows. Bend your knees and squat, so that the shoulder joint can be passively lifted forward or upward.
3. Keep one arm away from the table or windowsill, stand facing the table or windowsill, straighten your arm and put your hands on the table. Keep your hands and upper body still, bend your knees and squat down, so that your shoulder joint can be passively lifted forward and upward.
4. Stand sideways about one arm away from the table or window sill, with the upper arm straight, palms on the table or window sill, hands still, kneel down, and the upper body slightly leans inward, so that the shoulder joint is passively abducted.
5. Stand by and bend your elbow, put your left hand on the inside of the door frame, keep your forearms still, and rotate your body to the left, so that the shoulder joint is passively rotated internally.
6. Stand by and bend your elbow, put your left hand on the outside of the door frame, keep your forearms still, and rotate your body to the right, so that your shoulder joint rotates passively outward.