Easy fitness in the office
Cixi Ruixin Machine Components Co., Ltd , https://www.rmlevelingfeet.com
First, the posture of the international fitness coach in sitting posture is:
1. Maintain the natural curvature of the spine. Adjust the backrest of the chair so that it firmly supports the lumbar spine.
2. Keep ears, shoulders and hips in the same line.
3. Change the sitting posture from time to time.
4. Fingers bend moderately like playing the piano.
Second, do not make a sensation to exercise When you are not suitable for stretching your arms and kicking your legs, you can take the following measures and sit quietly on your seat:
1. levator ani exercise. A mention of a loose, repeated, about 50 times, can prevent acne, constipation and other diseases.
2. Routine exercise. Take a pen or mouse with your right hand, and rub your abdomen clockwise for 36 weeks with your left hand on your navel to prevent constipation and indigestion.
3. Neck exercise. Lift your head and try to throw it back as far as you can. Then bend the jaw down to the chest to tighten and relax the nape muscles. Roll right and left sides 10-15 times. Place the lower back against the back. Hold both hands behind the neck. This method can receive a refreshing effect.
4. Every half hour, holding a document in hand, looking out of the window for a minute, and then eyeballing and looking around, not moving his head, and slamming his eyes a few times, which is good for eyesight.
5. Mouth movement. Keep your mouth on your left hand, maximize your mouth and fit together, perform rhythmic exercises for 50 times, speed up blood circulation, clear your head, and have a good effect on beauty.
6. Comb the hair. Replace your comb with your fingers, and comb your hair from the forehead to the occipital area, 10-20 times each time, to refresh your mind and lower your blood pressure.
7. Ear movement. One hand is pressing on the same side of the ear, so that the ear canopies cover the ear hole, with the index finger pressed on the middle finger, and then gently force, so that the index finger slides down from the middle finger, gently bombing in the pinna, you can hear å’šå’šSound, 10-20 shots each time, then change to the other side. This method is called anti-fatigue, anti-dizziness, strong hearing, tinnitus treatment.
8. Place your elbows on the table, lift your feet 1 cm from the floor, hold for 20 seconds, then lower your feet, rest for 10 seconds, and repeat 10-20 times. This method can exercise abdominal muscles and reduce abdominal fat accumulation.
9. Hold your hand under the desk, stretch your fingers hard, then quickly twist into a fist, repeat 50 times, and then turn your wrist for several weeks.
Third, in situ exercises
1. Chest movement. Sitting posture, legs along the toes to the ground, the upper body straight, while the two arms flat side to the body vibration, the amplitude gradually increased, 16 times, 2 groups.
2. Shoulder movement. Sitting posture, two arms on the move, two hands crossed grip, palm upwards and backwards above the upper arm, amplitude from small to large, 16 times, while the forward and backward direction around the ring 8 times.
3. Swivel movement. Sitting posture, hands behind the brain, elbow abduction. The upper body turned 90 degrees to the left, restored, turned 90 degrees to the right, restored, 8 times, 2 groups.
4. Upper limb movement. Sitting posture, both hands strongly support, make the hip from the chair 3-5 seconds, restore, 8 times.
5. Calf exercise. Sitting posture, left leg stretched forward, stretched back, hooked toe, 8 times, for right leg, 2 groups.
6. Press leg exercise. Standing on the back of the chair, about l meters away, the right leg straightened, placed on the back of the chair, the left leg upright, the calf on the hand, the upper body pressed down 8 times, the left body rotated 90 degrees, both hands akimbo, and Right body flexion 8 times. Then change the left leg, 2 groups.
7. Kicking exercise. Standing on the back of the chair, a distance of about 0.5 meters, two chairs, the right leg upright, the upper body leaned forward, the left leg straight knee kicked back upwards, 8 times, for the right leg, 2 groups. Can also be laterally chair back, upper body upright, inside the back of the chair, side of the lateral arm lifted, medial foot stand, lateral leg forward knee kick 8 times, side kick 8 times.
9. Abdominal exercise. Sitting posture, legs stretched forward together, legs bent, thigh lifted, try to rely on chest, restore, 16 times, 2 groups.
10. Full body movement. Standing in front of the chair, about 1 meter away, both hands supported on the chair, legs stretched together and stretched, the forefoot was placed in a forward-bend position, the straight body was controlled for 30 seconds to 60 seconds, the change of position was reversed, the same time, 2 Times.
Although the above-mentioned fitness methods may occupy some working hours, they can greatly increase work efficiency and have a multiplier effect.