Office fitness program keeps you energetic all day

Office fitness plan keeps you energetic all day

8:30

A new day, start with exercise of muscles

Sitting posture

The key points of movement: Sit up straight, press one hand under the hips, and the other hand around the head and close to the ears. Under the guidance of the hand, hold the head close to the shoulder to the maximum position for 15 seconds, and change to the other side to alternately perform. It can fully stretch the deep muscles and have the function of conscious brain.

The amount of exercise: stretch three groups on both sides.

9:30 　　　Recharging the abdomen

Sitting the chair

The key points of movement: Pull the chair to the aisle (preferably without wheels), support the chair with both hands and use abdominal strength to control the deformation.

The amount of exercise: The longer the holding time, the better.

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Stand down the wall

The key points of action: Stand facing the wall, hold the wall with both hands, and stay until the maximum position for 20 seconds (experienced people can shake gently in the maximum position). Do it slowly, focus on the back waist and shoulders, and feel them gradually tightening. Exercise volume: 20 seconds each time, 3 sets.

11:30

11:30 　　　　　Steps on the wall, with one hand lightly supporting the wall, take a small step forward, pull the upper body forward, feel the chest muscles stretching, which has a good stimulation effect on the chest, back, and shoulders.

Enjoyment volume: 15 seconds each time, 2 times on both sides.

13:30

Step on the table

Keywords: Face back to the table, support the edge of the table with both hands, and sit slowly until the upper arm is parallel to the ground. During the squatting process, there is a strong sense of stretching of the chest and back.

Enjoy the amount of exercise: Keep at the maximum displacement for 10 seconds, a total of 3 times.

14:30

Enjoy the waist again

The arm chair lowers the waist

The movement method: almost the same as the arm wall lowers, but the effect is better because of the addition of a sliding chair. You should control the sliding of the chair well, and do not pull the body violently.

The exercise volume: 20 seconds each time, 3 sets.

15:30

Stubbing for three minutes

The arm supports the wall, and the body is at an angle of 120 degrees, and the belly is tightened.

The exercise volume: Continue 3 minutes.

16:30

Stretching the iliopsoas muscle

Sitting position stretching

The key points of movement: Place the lower body on the horizontal plane (using the sofa or putting two chairs together), press your chest against the thighs, and stretch your hands towards the toes. The extension of the iliopsoas muscle has a significant effect on protecting the waist and stimulating the muscles of the legs.

The amount of exercise: 20 seconds per side, 2 sets.

17:30

Stretching and relaxing the whole body

Kneeling position stretching the arms

The key points of movement: Put this book on the ground, kneel on the book on one knee. Lift it on one hand to drive the body to stretch, take a deep breath, let the air flow throughout the body, activate every cell, and welcome the pleasant time after get off work.

The amount of exercise: 20 seconds per time, 3 times.