How to exercise by sitting in an office? Dear white-collar workers, do you sit all day? I don't feel comfortable getting up. Do you have any wood? Especially in the waist, buttocks and thigh roots, there is often a burning or numbness. Let's share some tips on how to exercise while sitting in the office.
How to exercise while sitting in an office 1 1? Watch your posture. When the spine is in a natural upright position, it is the healthiest. Bad posture, such as sitting in a chair with head down, shoulders drooping and lying on a table, will make the spine deviate from its normal position and cause excessive pressure on the back muscles. When you sit, you should try your best to keep a good posture. White-collar workers: How to sit in a chair to prevent backache?
2. Supporting the back Another way to help maintain a good posture is to put a small pillow or cushion on the arch column of the lower back when sitting, which can provide support for the lower back and reduce excessive muscle pressure. Especially when sitting on the sofa watching TV or driving long distances, remember to buy yourself a waist pillow and often change the inclination of the backrest. I wonder if women who work in offices feel this way. Whether writing, doing housework or driving, back pain will suddenly attack you unconsciously. Tips for healthy office: The neck pillow helps you take a nap in the office at noon, and you can prepare an inflatable neck pillow in advance when traveling.
It takes at least one hour to get up and move after sitting in the office for a long time. If you can't leave the office, try to put folders and other items where you have to stand up to get them, or consciously stand up to answer the phone and take a walk after lunch.
4. Stretching the back For those who work at a desk, stretching the back can prevent and relieve back pain. When working, stand up straight every 15 minutes, put your hands on your lower back and lean back. Stretching should be slow and steady.
Lifting things correctly, lifting a box and a bag of food may cause back pain. When you lift something, keep it as close to your body as possible. Don't straighten your arms or bend down to pick things up. Try to keep your back upright, then kneel down and pick it up. Don't overload your handbag. If you are used to stuffing your handbag with magazines, cosmetics, keys, wallets, etc. Please lighten the burden of your handbag. Overweight handbags will obviously increase the burden on the back and cause back pain. I suggest you use a backpack, which will distribute the weight evenly on your back.
6. When sleeping and lying flat, put a pillow under your knees to ensure that your neck and spine are at the same level; If you lie on your side, keep your knees bent. But in any case, you must use a pillow with a small thickness, because a high pillow will force the neck to form a certain angle upwards, thus bending the spine. 7. One way to keep healthy, slim and prevent back pain is to keep an ideal weight. If you are overweight, your muscles will be in a bad state. It is suggested that you do 20~30 minutes of aerobic exercise four times a week, pay attention to the diet structure and eat more low-fat nutritious foods.
How to exercise by sitting in an office II. Sitting posture support
30 times in each group
I don't know how to do it, but this seemingly small exercise is very effective for the exercise of the inner thigh, gluteus maximus and triceps brachii. Besides, it's easy to do it at your desk!
Methods: Start from the edge of the chair, bend your knees, put your feet flat on the floor, put your hands on the outside of your hips, and bend your elbows slightly. When pushing down with your hands, squeeze your knees tightly together, extend your elbows (you will feel higher, but never leave your seat), and feel the triceps tighten. Do it 30 times in a row.
Sitting jump
30 times in each group
Jumping up and down is good for the heart, but it is very difficult at work or when the lower body is injured. This change in sitting posture is enough to make your heart beat faster and burn calories without making you sweat.
Methods: Bend your knees, put your legs together, land on your toes, bend your elbows, open your arms to both sides, and put your palms forward. Quickly spread your legs at your sides, bend your feet, follow the ground, and put your arms over your head. Return to the starting position. Do 30 in a row (the faster your pace, the better the effect).
Leg-lifting twist
20 on each side
The target is your quadriceps, inner thigh and abdominal muscles.
Method: Sit on the edge of the chair, straighten your right leg, put your feet on the floor and cross your arms on your chest. Tighten the abdominal muscles, rotate the trunk to the right, raise the right leg to the left knee and squeeze the knee. Return to the starting position. Try to adjust the breathing time to better activate the abdominal muscles, focus on exhaling during twisting and lifting, and then inhale at the beginning. Do it 20 times and then repeat it on the other side.
Skaters
30 people in each group
This low-intensity sideslip exercise burns calories when exercising the core, inner thighs, arms and shoulders.
Methods: Starting from the edge of the chair, the right knee bends outward, the left leg straightens outward, and the toes are outward. Straighten your arms, lean forward slightly, extend your left arm to the inside of your right foot, raise your right arm to the back of your body, and twist your torso. Fast switching. Repeat 30 times as soon as possible.
Sitting posture, rotating abdomen.
20 times in each group
Strengthen your back and abdomen, all of which can keep your lower body tight.
How to do it: sit up straight, bend your knees, focus on the inner thighs, tighten your toes, and put your hands behind your head. Tighten the abdominal muscles and stretch back until the shoulder blades touch the back of the chair. Move forward and twist your right elbow to the outside of your left knee. Return to the starting position. Repeat 20 times on each side.
Chair running
30 times in each group
"Running" from the chair can not only get good aerobic exercise, but also exercise abdominal muscles, arms and legs (besides, this may be the safest way to run! )
Methods: When sitting, legs are straight, toes are outward, and arms are bent to both sides. Tighten the abdominal muscles and stretch back until the shoulder blades gently touch the back of the chair and the legs are low in front of you. Bend your left knee to your chest, bend your right shoulder to your knee, pull your left elbow back slightly, and then change sides quickly. Repeat 30 times as soon as possible.