Office workers' office micro-exercise fitness and weight loss

At present, many white-collar workers use "no time" as an excuse to not exercise, allowing their bodies to move and their feet to get heavy. In fact, sitting in the office can also exercise, and some micro-exercise can be completed by stretching out their hands and feet. Yesterday, the reporter interviewed Liang Zhi, a senior fitness coach who has been engaged in the fitness industry for 6 years, and learned a few tricks from him.

　　Climbing stairs instead of taking the elevator

　　In an office building, the elevator has become an indispensable work for white-collar workers to go up and down the stairs.

　　Climbing stairs instead of taking the elevator

　　At the office building, the elevator has become an indispensable work for white-collar workers to go up and down the stairs. To improve your sub-health, start by reducing the elevator once a day.

　　Liang Zhi said: "Climbing stairs is aerobic exercise. After get off work, you insist on climbing 30 round trips every day, up and down. However, there are also key points to climbing stairs. At the beginning, the intensity should not be too high, and start step by step from 10 round trips. When you go up, you can go up two steps one step at a time, which can effectively stretch the muscles in the buttocks and back of the thighs. When you go down, you should go down one step at a time. This is for safety considerations.

　　Rolling the upper limbs increases vitality

　　For white-collar workers who often sit in the office, the working intensity of the neck, waist, back and shoulders is the greatest, so these parts should be taken seriously. 　　Liang Zhi said: "Before you feel uncomfortable in these parts, you must take measures. When standing or sitting, your body is straight and your waist is straight, lift your shoulder blades upwards, then rotate forward, down, and backwards for 10 times, and then rotate 10 times in the opposite direction."

You can exercise your legs while sitting

　　So how do you exercise when sitting in an office chair? Liang Zhi specially provides a set of micro-movement routines: first place a pillow on the waist; at the same time, the hands, wrists and forearms are in a straight line, and the forearms are at a right angle to the elbow when placed on the desk; then keep the head and body straight and lean forward slightly; then, the elbows are close to the body and bend 90 degrees to 120 degrees; relax your shoulders and your upper arms are naturally drooped; and place your feet flat on the floor.