Office white-collar exercises are often done healthier

Prescription 1: Belly and raise your legs

　　　Practice method: lie on your back on the inclined plate, straighten your arms, hold the support behind your head with both hands, fix the upper body, straighten your legs, stretch your legs upwards to perform abdomen and raise your legs. Try to be close to your chest, then lower your legs, and then raise your legs, and then carry out in sequence.

　　　Requirements: The angle of the inclined plate can be based on your physical condition. If the waist and abdomen are better, the slope of the inclined plate can be larger, the strength is smaller, and the slope can be smaller. When the abdomen is tightened, the legs can be straightened; do not bend your knees; when the legs are lowered, the speed will slow down and stretch the abdominal muscles; do 10-15 times in one group, rest for 1-2 minutes after the work, and then do the next set of exercises, which can be done 2-3 groups. Do 2-3 times a week.

　　As long as you put down, you can stretch your abdominal muscles; do 10-15 times in one group, rest for 1-2 minutes after the work, and do the next set of exercises, which can be done 2-3 groups. Do 2-3 times a week.

　　As long as you put down, you can stretch your abdominal muscles; do 10-15 times in one group, rest for 1-2 minutes after the work, and do the next set of exercises. You can do 2-3 groups. Do it 2-3 times a week.

　　Ashes: The strength of the waist and abdominal muscles, expand the chest, and enhance the breathing function.

Prescription 2: Lie on the back and raise both ends

　　　Practice method: Lying flat on the floor or bed, with your legs together and stretching naturally, and your arms naturally stretching behind your head. When sitting up, raise both legs and arms at the same time, press them up and down toward the middle of the body, fold the body with the hips as the axis, and then return to the original state, and then continue to do the exercises of both ends. Do 10-15 times in a row, do 2-3 sets each time, and exercise 3-5 times a week. You can use the morning after getting up or other exercises to assist in exercises.

　　Requirements: When sitting up and sit up, the limbs should be stretched naturally, do not bend your knees, move at the same time, and do not have a sequence; inhale when both ends rise, and exhale when your legs are lowered, Don't hold your breath intentionally; when you first practice, the coordination may be poor, and the hands and feet cannot be raised at the same time or the folded angle is small (the hands and feet cannot be touched together). This does not matter, as time goes by, the movements can be completed.

　　Effect: Increase the strength of the waist and abdomen and improve the coordination of the body.

Prescription 3: Kicking with weight

　　Practice method:

　　1. Support one leg upright (supporting support with weak constitution), tie a sandbag or other heavy object on the other leg, and perform the front kicking action. The height of the kick should be a right angle to the upper body. After kicking 5-10 times, then change to the other leg to continue.

　　2. Prepare the movements the same method 1, but not kick forward, but kick the side of the body and kick sideways. The larger the amplitude, the better. After kicking 5-10 times, change the other leg and kick it, and exchange it 3 times each.

　　3. It is slightly different from the above method: it is not kicking, but flexion and extension. The specific method is to sit on a high stool, hook your feet to dumbbells or hang other heavy objects or tie a sandbag with your calf, hold your upper body slightly with your chest, hold your hands on both sides of the high stool, and hold your weightless legs naturally droop. The weight-bearing legs do flexion and extension exercises. After flexion and extension 10 times, change the other leg, and exchange them 3-4 times.

　　Requirements: When doing front kicks and side kicks, the legs should be straightened, do not bend your knees, and the upper body should not move; when doing flexion and extension of the high stool, the upper body should not move, and use the knee joint as the axis to perform flexion and extension exercises.

　　Function: Mainly develop the strength of the calf and quadriceps muscles.