Fashion Office fitness method
Gravity is everywhere, you can use to fitness. Own weight of resistance, anytime for muscle exercises. For example, push ups, door frame when horizontal do stretch, workplaces more walking and so is good exercise.
1. press the desktop squat fitness.
Training upper body muscle and strength of core muscles. Specific actions: use core muscles of the thorax, the body tries to keep a straight; hands on the desktop, a 90-degree bend the elbow, keep the push-up position; then the knee bending squat 10 times, then do a push-up 5. Action duplication 3-4 times.
2.V Word exercise. All in attendance, body posture. V-word exercises can stretch and activate and maintain good posture-related muscle group. Specific action: keep upright sitting position, breath, try to stretch the spine, the body becomes high, keep a few seconds; a brief leaning forward after the body, arms, V-shaped, seemed to hold up the cabin overhead.
3. the vacant Chair squatting. This simple Office fitness is the most efficient physical movement. Specific action: try to stand straight, shoulders relaxed. Toes upward touches the upper, the feet and legs. Keep up the back, hips squat vacant, and seat keep 2.5 distance each cm remain Ma 10 seconds, then repeat the action. Note the vertical position of the double knee should rely on the toes, upper buttock muscles are straight.
IT is a family exercise develop good
IT family long sitting in front of the computer, very easily lead to fat accumulation, muscle relaxation, shoulder and back muscle pain and other symptoms. If no attention, will have serious consequences. The following specialized for the it group has designed a set of exercises, nothing you’ll practise!
Head movement
This set of actions through head movement in all directions, so that the head, neck muscles, and received training in the cervical spine, thereby regulating due to long hours of sitting in the head on the pressure of the cervical spine.
Action 1: a separate standing on his feet: and shoulder width, arms flexion, hands stretched over the head, C’mon, shoufu dropping the shoulders, arms as backward outreach stands. …… American leg magic formula farewell thigh fat
B: two foot and shoulder width, knees, arms, elbow as top adductor, bow to the chest, shoufu camponotus billion.
Action 2: a: two feet a little wider than the shoulder, leg bent inwards and the other leg is straight, ipsilateral hand bent arm lift, hand-stretched over an ear, and gently pull down the stretch from head, neck muscles, Center of gravity in the side of the upright legs bondage.
B: two legs straightening standing above the hand with the body straight, straight on your head, your eyes shoufu head-up front.
Action 3: a: before and after standing two feet, knees, Center of gravity in front leg in the middle of the two legs, two arms straight, shoulders down, head forward, elongated neck muscles and assumptions.
B: lower extremity, head to the side of the legs, jaw rotation, while two arm flexor placed at waist, upper body with head turning.
Shoulder movement
Through the shoulder ligaments extending la, improve the shoulders and arms of blood circulation, thus relieving shoulder fatigue.
Action 1: a: legs to stand a little wider than the shoulder, leg to aggrieved within another leg straight, Center of gravity in between his legs, hands on lift arm flexor and placed in the head, hands, legs, to the side drop-down of the upper arm, head down.
B: two leg straightened arms stretched on standing, lifting, wrung, C’mon, stand shoufu.
Action 2: lower-extremity standing or sitting position, facing the front of the body, one arm to different Delt, another arm flexor and under arm, finger pull to stretch yi.
Waist movement
This set of actions to stretch the muscles, waist long exercise, bad attitude could be improved. …… Rescue high heel pain ml sushencao
Action 1: a separate standing on his feet: and shoulder width, one arm raised, another arm descender, body stretching to the side, upper arm, as far as possible to the far reaching, C’mon disease.
B: lower limb, the body upright, the arm back quce exhibition, hand clenched fist, muscle tension, lower arms stretched as far as possible, shoulders, buttocks shoufu collection opens.
Action 2: a: legs close together separate standing with his hands stretched backwards (can handle-bar, you can also hold wall), the head and torso back flexion, C’mon, shoulders relax also.
B: lower extremity, hands, head and trunk flexion from back to front, looking down camponotus.
Finger movement through this exercise, stretching your fingers stretched muscles, ligaments, mitigating finger small arm small muscle fatigue. This action can stand sitting posture, upper body, probity, two tall shoufu arm reach, one on the lower arms, wrists upward from the previous hand, gently pull the cited, then four fingers by the little finger to index finger loops from the above hands out descent.
Note: awareness actions to a make a move, each action can be 2-4 8-beat, alternating left and right. All action must be based on individual physical condition to grasp its amplitude, speed, and strength.
This set of exercises is very simple, can take advantage of the work clearance time, not only fitness modification can alleviate fatigue, relax body and mind. Many do exercise, let’s stay away from IT’s occupational diseases.
