8 super convenient exercises can be done in the office! A few years ago, Dr. James Levine, the project manager of Mayo Clinic and Arizona State University, put forward the slogan "Sitting is smoking". If you sit for 6 hours every day on average, even if you spend several hours in intensive training every week, you are still at risk of various cancers, heart diseases, muscle injuries, obesity, type 2 diabetes and depression. Therefore, you need not only regular exercise, but also full-body exercise. Anne, the author of Training Muscle Strength is Training the Heart, also mentioned in the book that sedentary people have less hip joint activity, and over time, the range of joint activity will become smaller and the flexibility will become worse. Especially for girls, if they sit still all the time, the flesh on their bodies will relax, and the fat on the inner thighs and saddle meat will sneak out, resulting in the middle of their legs being filled with floating meat when standing, the hip circumference is getting bigger and bigger, and the pants are getting bigger and bigger. What is even more frightening is that although the meat in the lower body has become more and more, it has become less and less powerful. Therefore, it is suggested to leave the chair every 1 hour during office hours and use 3 minutes of exercise to ensure that you are no longer groggy at work. Then, for a busy person, besides regular exercise, what other ways can make the body move? Walk before going to work. Park in the distance and walk to work. Take a walk at lunch. Make a phone call standing. Drink water on foot. Take the stairs. Take a walk after supper. Fix a few minutes every day and exercise on the desk or chair in the office. These are the scenes and small details that you will encounter in your daily life. If you stick to it every day, you will find that walking is a kind of exercise. For the practice in the office, the following eight are simple exercises about using office chairs. Take a lunch break 15 minutes every day to relax the tired lower body.
1 Table Squat Step 1: Keep one arm length from the edge of the table, and open your feet shoulder width. You can put your hands on the table for extra support, or you can easily put your hands on your sides. Step 2: Hold your chest out, slowly push your hips back and try not to let your knees exceed your toes. Press the heel down, pinch the hip and return to the starting position. Zuoqun 10- 15.
? Footloveoga 2 chair V-shaped movement steps 1: Sit on the edge of the seat and grab the seat or armrest. Bend your knees and lift your feet to chest height. Step 2: Slowly straighten your feet, stay for 5 seconds, and then slowly return to the starting position. Zuoqun 15-25.
? Wellandgood 3 Step 1: Grab the table and put one ankle on the knee of the other leg to make the leg look like a 4. Step 2: Keep your back and shoulders straight, sit down slowly, and raise your head and toes. Press the heel down and slowly return to the starting position. Do it 10 times per side.
? Lisa Robertson's 4-legged lunge 1 step: Stand on the ground 2 feet away from the chair, with one foot leaning back against the chair and the other foot at 90 degrees to the ground. Step 2: Keep your shoulders and head straight and squat slowly. Press the heel down and slowly return to the starting position. Do it 10 times per side.
5 chair quadriceps stretching steps 1: stand behind the chair and put your hands lightly on the back of the chair. Step 2: Bend your left foot backward, hold your ankle with your left hand, exhale, gently push the chair forward with your right hand, bend forward, lift your left knee backward, stay for five seconds, and then return to the starting position. Do it 10 times per side.
? Helpyourback 6 One-legged Squat Step 1: Sit on the edge of the chair, with your feet shoulder width apart, toes forward, and your right foot lifted off the ground. Step 2: lean forward, stand up slowly when inhaling, and sit down slowly when exhaling, and do 10- 15 groups.
? Muscleandfitness 7 Stretch the iliopsoas muscle step 1: Hold the chair back with one hand and step on the chair with one foot. Step 2: the pelvis is backward, the center of gravity is forward, the front foot hip joint is bent, the pelvis is sinking, and the heel is off the ground. Do 10 times on one side, and then switch to the other side.
? Jaoa 8 chair lunge Step 1: Hold the table with both hands, put one foot on the chair and hook your toes. Step 2: Squat down and keep your back straight. Do 10 times on one side, and then switch to the other side.
? Your happiness and health