How to exercise properly for office workers

Many people are busy all day, and most people are unwilling to exercise, and very few people will take time to exercise, thinking that they don’t have time to exercise, but we cannot forget our physical fitness, and exercise can be seen everywhere in our lives.

　　1. Get up: After getting up in the morning, because the person’s body is still in a state of incomplete awakeness, and the body’s functions cannot quickly reach the best state of exercise, so you should wake up ten minutes early every day to do joint activities throughout the body and stretch and relax ligaments. It can not only make people adapt to the activity state quickly, but also improve the flexibility of the body.

　　　2. Breakfast: You must eat breakfast, because in the morning, people are the most nutritious, they must have the intake of nutrients such as carbohydrates and protein to ensure that we have the energy to complete the morning well. Some people think that not eating breakfast can lose weight. Not eating breakfast will lead to normal diet disorders and easily cause stomach problems.

　　3. On the way to work: After going out, we can walk quickly. While improving cardiopulmonary function, it will improve leg strength and explosive power. It is best to use our forefoot to ground when walking, which will protect the ankle joints.

　　4. Wait for the car or car: Don’t sit in the car or in the car, hold the fixed object in the car or station with your hands, stand up straight, your feet are the same width as your hip joint, lift the heel, slowly put it down, repeat 30 times, practice three groups, pay attention to shaking the calf between each group, relaxing the calf. This movement mainly practices the stability of the calf, knee and ankle joints.

　　5. When working: After getting off the car, you can use a relatively gentle speed to single 6. On the way to work: Relax the nervous nerves and body, and prepare to start working. When working, pay attention to moving your waist every thirty minutes and moving your neck every ten minutes. It only takes a few seconds to do surround movements. This will reduce the occurrence of cervical spondylosis and lumbar spondylosis.

　　6. On the way to get off work: After almost reaching the station, perform movements of rotating your ankles and hips to relieve your body's fatigue to a certain extent. In the car, maintain a standing posture, practice alternately standing on your feet, and improve your body's coordination and stability.

　　7. Return to home: After dinner, take a 20-30-minute walk. You can choose a park or community to relieve the stress of busy work for the day, and play a comfortable role. After returning home again, perform 3-5 groups of supine curls and Push-up exercises improve the strength of the core parts and upper limbs. After that, don’t eat anymore, but you can drink a glass of milk to improve the quality of your sleep. Then you can prepare for a rest. It seems that some simple exercises are, but as long as you persist and carry them in a regular manner, it will greatly improve our physical fitness and allow us to have more energy to devote ourselves to work.

　　Reasonable arrangement of our fitness plan and fitness management is no worse than participating in a fitness club. Fitness is always there. As long as we arrange it well and time is allocated reasonably, fitness is also a way to relieve work pressure. We need to exercise for a healthy body. Reasonable use of fitness equipment is also a good choice. Choose fitness equipment suitable for you and perform fitness management!