Are you always like this in the office?
Sit still, just for five or six hours
Holding his head, staring at the screen, his back unconsciously bent into a mountain
“Sitting down” at work
Never use any waist guard
…
The top three harms of being sedentary
- Easy to calves edema, numbness
Sitting for a long time, blood flow slowed, will lead to edema, numb leg. Leg thick matter small, leg injury matter big!
- Easy back pain
If you spend too much time in one position (sitting, for example), your muscles will get tired or even damaged, and a metabolite called lactic acid will be produced, causing local acid distention, also known as back pain.
- Prone to metabolic disorders
Sedentary will make the human body in a low metabolic level, affect the function of the human endocrine system, easy to lead to obesity, diabetes, hyperlipidemia, cardiovascular and cerebrovascular diseases.
This chair exercise is simple and interesting.
It takes up very little space,
No matter office, sitting room, bedroom, can be practiced easily rise!
“Chair exercises” make good health
- Crooked neck drill
Action effect: it can relieve the neck, shoulder and waist muscles that are tired after bending the desk for a long time.
Essentials of Action:
Hold your chest out and your abdomen in, look forward, and pull your chin and shoulder blades together.
Stretch your hands behind your head, and move your head, neck and waist from side to side. Ensure that the lateral muscles are properly tense to prevent additional injury caused by improper movement;
At the same time, the force should not be too fast and too hard, the speed should be uniform, slowly diastole and pull the muscle, to stimulate the blood circulation, relieve fatigue.
- Waistcoat line exercise
Action effect: Burn abdomen, avoid calf swelling, blood stasis and other problems caused by sitting for too long, and promote metabolism.
Essentials of Action:
Hold your chest straight and keep your waist as straight as possible;
Hold the chair with your hands, hang your feet, and do a tummy tuck to move your upper body and lower body simultaneously. The target muscle group is the abdominal muscles.
Crane leg exercises
Action effect: After exercise, upper arm and thigh will feel a little acid bilges, local blood circulation will accelerate, relax fatigue, tighten the role of the muscle.
Essentials of Action:
Hold the chair with both hands and land on one foot with the body in the air, keeping the other leg as straight as possible without touching the ground.
Use your hands to squat and lift your body;
Inhale squat and exhale up and up.
- Hot wheel exercise
Action effect: Through alternating kick, lift leg, can accelerate the whole body blood circulation, improve lipid metabolism, promote blood sugar regulation, let you away from “three high”.
Essentials of Action:
Hold your chest and stomach in, and make a running fist with both hands;
Keep your body in vertical motion to prevent falls by alternately lifting your legs to the edge of the chair.
Practice frequency of the above four movements:
The number of chair exercises can be adjusted according to your daily rest and sedentary time, generally speaking, 3 to 5 times a day is appropriate. Do 8 to 10 strokes in a row for each set. It is advisable to sweat slightly on the body.
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