Four exercise methods and effects of office workers at desks

Four exercise methods and effects of office workers at their desks

      Weight loss is not only a patent for women. In modern cities, many male office workers work at their desks all day like female white-collar workers. They lack exercise time and have to face many social engagements. Before they know it, a big belly comes out. Dear men who are troubled, want to drive away their annoying belly and have a healthy body, but don’t want to spend too much spare time, so try our simple exercise exercise!

　　Working exercises are mainly used to strengthen muscles and refresh the mind. They must be combined with stretching exercises to reduce the lactic acid of muscles after exercise. Accumulation causes soreness.

　　　　Office worker table exercise

　　A. Bending the knees and lifting

　　Function: Training the muscles on the front and lower abdominals of the thighs.

　　1. Sitting on a chair, relaxing the neck, straightening the back, and leaning on the back of the shoulders.2. Holding the chair with both hands to support it.3. Lifting, straightening the chest, shrinking the abdomen, straightening the back.4. Inhale first, bend the knees and lifting the feet up when exhale (the degree of lifting up depends on the individual's physical fitness).

　　Reminder: Pay attention to straightening the back, try to be 90 degrees to the body; or Bending your knees with one foot, which is more labor-saving.

B. Extend your knees with the thigh: stretch your front side

　　1. Stand behind the chair (can also be changed to a wall or in front of a table).2. Lift one foot, grab your ankle with the same hand, and hold the back of the chair with the other hand.3. For 20 seconds, feel the muscles on the front side of the thighs tight.4. The knees supporting your feet should be slightly relaxed and bent to avoid ligament injuries.

　　Reminder: Do not lean forward if your body is straight.

　　C. Kneeling and leaning forward

　　Function: Exercise the pectoralis major muscles and the back arms.

　　1. Kneeling with knees, lean forward slightly.2. Straighten the back, hold the chair with both hands forward.3. Inhale, press down the center of gravity.4. Exhale, relax the elbow joints, and push the body up.

　　　Reminder: The angle when going down varies from person to person; the chair can be changed to a table or push the wall.

　　D. Kneeling posture, tilt the ground and stretching - chest expansion and stretching

　　1. Grasp the back of the chair with both hands and straighten the back.2. Lasts for 20 seconds.