Fitness methods suitable for white-collar workers, our timely exercise is more conducive to promoting blood circulation, and this kind of exercise is still relatively high intensity. It is necessary to arrange exercise time reasonably, and exercise is conducive to strengthening our physique. Let's share some fitness methods suitable for white-collar workers.
Fitness method suitable for white-collar workers 1 Comb your hair: use your fingers instead of a comb, comb it back from the hairline of your forehead to your neck, and then comb it into an arc above and behind your ears. This method of combing hair can improve blood supply to the brain, strengthen the brain and refresh the mind, and lower blood pressure.
Play with the brain: sit in a chair, press your palms on your ears respectively, and gently tap the back of your head with your index finger, middle finger and ring finger, and you can hear the sound of banging. Play 10 ~ 20 times a day, which can relieve fatigue, prevent dizziness and treat tinnitus.
Pull the ear: First, wrap your left hand around your head, hold the tip of your right ear with your fingers and pull it up 14. Then, wrap your right hand around your head, hold the tip of your left ear with your fingers and pull up 14, which can achieve the effects of clearing away fire, improving intelligence, relaxing and calming the nerves.
Eye training: look out of the window for one minute every half hour, and then blink several times to have a rest. You can also roll your eyes. This method is beneficial to relax eye muscles and promote eye blood circulation.
Facial movement: during the break, open and close your mouth to the maximum extent, and drive all muscles on your face and scalp for 50 rhythmic movements. Facial movement can accelerate blood circulation, delay the aging of various facial tissues and organs, and keep a clear head.
Turn your neck: first raise your head and lean back as far as possible, then bend your jaw to your chest to tighten and relax the muscles on the back of your neck; Then slowly do the circular motion of the head, roll it to the left and right 10 ~ 15 times, lean your back on the back of the chair, and hold your hands behind your neck for a while to get a refreshing effect.
Stretching: Stretching can accelerate blood circulation, stretch the muscles of the whole body, eliminate excessive tension of the lumbar muscles and correct excessive forward tilt of the spine.
Rubbing the abdomen: Rub the abdomen clockwise around the navel for 36 weeks, and then do it counterclockwise for 36 weeks to prevent constipation and indigestion.
Lift the anus: lift the anus upward, then relax, then lift it upward, lift it once, loosen it, and repeat. You can stand, sit and walk, about 50 times each time, lasting 5 ~ 10 minutes. Levator ani exercise can promote local blood circulation and prevent perianal diseases such as hemorrhoids.
Trunk movement: bending sideways, twisting shoulders, twisting back, and gently beating the lower back for about 20 times can relieve diseases such as back pain and lumbar muscle strain.
White collar fitness exercise
Try to stretch your body and take a deep breath through your nose in each group of movements. After the exercise, lie flat on the exercise mat, palms up, stretch your limbs, and adjust your breathing until you breathe evenly.
Step 1: Stand at attention. Take a big step to the right with your right foot at a 90-degree angle with your left foot. Bend your right leg so that your right thigh is parallel to the ground and your left leg is straight. Keep your body moderately tense, your arms straight, your shoulders level and your palms down. Gaze at the fingertips of your right hand and take a deep breath through your nose. Hold this position for a while, then change the other leg, and repeat this several times.
Step2: Lie flat on the floor with your back, your abdomen contracted, your feet off the ground, and your back should be close to the ground. At the same time, relax the neck, lift the neck when breathing, so that the head leaves the ground, and at the same time lift the knees and get close to the upper body.
Step 3: Kneel face down, head and heart forward, shoulders sink, abdominal muscles contract, and navel is lifted off the ground. Keep this posture in every movement, inhale, raise your head and arms.
Step 4: Put your hands on the ground and do push-ups. The abdomen and buttocks are tightened, and your body and torso are in a straight line. Stand still for a few seconds. Move the trunk in the center of your body up and down gently, lift it up and down, and repeat 12- 15 times.
Step 5: Do push-ups, as in the first half of step 4. Lift your left leg and exhale at the same time, without moving your hip joint. Pay attention to the movement of legs through the contraction of abdominal muscles. Inhale when you put down your left leg, and inhale again when you change your right leg, so as to keep your hips still, relax your back, sink your shoulders, stretch your neck as much as possible, and gently lift and lower your legs alternately to maintain a constant speed.
Step 6: Stand up straight, take a big step forward with your left foot, then press your left foot down, point your right foot forward, put your feet flat on the ground, and put your hands together on your chest. Press the buttocks so that the left thigh is in a parallel line with the ground. Pay attention to balance and keep this position for a moment.
2. Then, lean to the left, twist your waist and turn your face so that the back of your right upper arm leans against the outside of your left knee. The left arm leans outward, the palms are forcibly closed, and the chest muscles are tightened. Hold on for a while, then repeat actions A and B with your right leg to minimize shaking.
Fitness method suitable for white-collar workers 2-head pitching
Lower your head to your chest, then lean back and stop for a while until your neck feels a little sore. If you put your hands behind your head and pull forward hard, your head and neck will lean back hard, the effect will be better.
Head bending
Push your head to one side. When you feel a little sore, stop for a while, then bend to the other side and stop for a while.
Magnetic head winding ring
Head along the front, right, back, left, and then along the front, left, back, right, hard and slowly around the ring. In practice, you can often hear the noise from the cervical vertebra. This action helps to strengthen the neck muscles.
Shoulder agitation
Shoulder is an important part connecting the head, but there are not many opportunities for shoulder activities at ordinary times. There are three kinds of shrugging activities: one is repeated with one shoulder high and one shoulder low; Second, the shoulders are stirred up at the same time; Third, the shoulders rotate around the neck one by one, forward and backward.
Body lateral rotation
Sit and turn your upper body slowly to the left or right in turn.
Leg lifting and stretching
Sit down, straighten your calves and lift them forward, straighten your feet, pause for a moment, put them down and lift them again. If possible, you can also leave your hips and stretch your whole body as much as possible, pause for a moment, and then stretch after reduction.
Knee grip
Make a fist with both hands, with the fist eye touching between your knees, and then squeeze two fists from each side of your knees.
Body relax
Sit in your seat, relax, close your eyes slightly (or look at the white clouds in the sky) to get rid of other thoughts, seek silence in the noise and take a deep breath naturally.
Relax, it's easier said than done. Most people are in a state of tension in daily life, and they are used to maintaining this state of tension without consciousness, so the muscles of the whole body are stiff and the internal organs and systems are tense. The easiest way to relax inside and outside the body is to relax in stages, that is, to relax the head and brain first, then relax the neck and shoulders, then relax the chest, and then relax the heart, lungs, stomach and other internal organs. In this way, harvesting is easy from head to toe. Experience has proved that practicing relaxation exercises can relax all nerves, blood vessels and muscles in the whole body, make blood circulation unimpeded and metabolism vigorous, not only can eliminate fatigue, but also can prevent and treat many diseases.
The above skills are simple and easy to do, and the effect is remarkable. You can practice all of them, or you can choose according to your personal needs. The amount and intensity of some exercises should be gradual, and don't feel muscle pain. In addition, training must be sustained for a long time to be effective. Once the effect is achieved, you must continue to exercise in order to maintain the effect for a long time.