Seven fitness exercises in the office

I want to exercise my body, but I don’t have too much time to go to the gym for professional exercises. I don’t have to go to the gym. I can also exercise at home at the office. Today, the editor of Lidong.com introduces seven exercise methods suitable for office workers to exercise in the office! Let’s take a look together!

1. Working on a fitness ball

　　Are you still sitting on a chair? Then you are really out of date. The fashionable thing now is to use fitness balls instead of traditional chairs. That is to say, whether you are in the office or in a fitness club, you must sit on a fitness ball, not on a chair or a floor. The purpose of this is to keep you balanced and adjust your body and move your meridians.

2. Suggestions: Put a fitness ball in the office

　　Of course, we don’t think you can force you to change the chair to a fitness ball, but you can put a fitness ball in the office. Especially after lunch, you are prone to sleepiness. When sitting on the fitness ball for 30 minutes, you will immediately be refreshed. In addition, if you can still exercise with dumbbells, it will be even more perfect.

3. Business Flight

　　Effective training of the legs and waist muscles of the desk clan. Specific movements: stand straight, pull back on the head and shoulders, maintain a "perfect posture"; stand on one leg, lean over and lift the other leg back, the leg is in a straight line with the body, and keep parallel to the ground.

　　Stay in the "fly" position for 3 seconds, then return to the standing position, repeat the movements many times, and after exercise for 1 minute, change to the other leg.

4. Jump rope in the office

　　The fitness coach said: You every time You should do 200 skipping rope exercises every day to tighten the muscles of the whole body, consume your fat better, and achieve the goal of shaping the whole body. This statement is correct! But if you change the method of skipping rope, you may get twice the result with half the effort.

5. Suggestions: Try 100 "double shakes" every day

The "double shake" jump method in skipping rope refers to that when you jump with the rope, the rope passes quickly twice under your feet. Compared with the normal skipping rope method, this is a certain difficulty, but it is also the best jump method to consume fat. It effectively burns 26 calories of fat in one minute, and it can tighten your muscles throughout the body and exercise your endurance. Strength, strengthen strength.

6. Press the table to squat and fitness

　　Train the upper body muscles and core muscle groups. Specific movements: Use the core muscle groups of the chest and abdomen to keep the body straight as far as possible; press your hands on the table, and bend your elbows at 90 degrees to maintain the push-up posture; then bend your knees and squat for 10 times, and then do 5 push-ups. Repeat the movement 3-4 times.

7. Ego gravity exercise

　　The earth's gravity is everywhere and can be used for fitness. The resistance brought by your own weight can be used to exercise anytime and anywhere. For example, push-ups, stretching the door frame as a horizontal bar, and walking more at the workplace are all good exercise methods.