4hw.com.cn: many people feel that their work is very busy, so they don't often do physical exercises, which is easy to cause some diseases in our body, especially harmful to our health. In fact, if we can master some small sports in the office, we can also improve our body very well, and can't image to normal work Get to know about the office health campaign
Methods of office health campaign
1. Health exercise for white-collar workers
The most important thing in the office building is the steps and stairs. The steps are the best place for sports.
Squat
Stand up straight, tuck in your stomach, relax your shoulders, and step your right foot completely on the second step in front of you. Push down on your right foot and move your body up to feel the stretch of your hip and thigh muscles. Step the left foot completely on the second step above the right foot, and continue to walk upward according to the above method, two steps at a time. Keep practicing for 1 minute.
(2) up and down
We must have done the step test. The subjects stood in front of the step and did up and down steps according to the rhythm of metronome 30 times / min. That is to say, when the first sound is heard, one foot is on the step. At the second sound, the legs of the platform are extended, and the other foot is standing with the platform. The third sound, first step at the foot of the ground. On the fourth sound, the other foot also returns to the preparatory position. Use the speed of every two seconds up and down (according to the rhythm of metronome to do continuous 3 minutes.
This is the same as the movement and step test. Step up and down once in 2 seconds. Rotate the left and right legs. After each step up and down, the upper body and legs must be straight, not bent. You need to meditate on the beat in your heart.
Climbing stairs
What do white-collar workers do for office sports and health care
White collar workers will go downstairs to have lunch at noon. We might as well use this time to give up the crowded elevator and choose to climb the stairs, so as to exercise the whole body. Although it's a little tired, but the health care effect is very good. If the floor is too high, you can choose a period. Don't be tired and have no spirit in the afternoon.
4. Bend forward.
Stand upright on the steps, raise your arms on your side, bend your upper body back a little, and then bend forward. The knee joint can't bend. Keep upright, touch the ground with your hands, with multiple amplitudes, and then gradually extend your hands to the next step, touching the next step.
Leg pressing
Stand on the side to the step, lift one leg on the step, hook the toe tightly, open the crotch, support the foot to squat, can't lift the heel, press the upper body to the pressed leg, then exchange the two feet for practice.
Run fast
Run fast up the steps at a distance of 2 steps. This is good for students to push back and improve their leg strength. The interval training method can be used in practice, that is, after a fast run, the interval time from the step down slowly is generally 3-5 minutes, and then run the second time, so three times as a group, a total of 2-3 groups. The rest time of group and group was 6-8 minutes.
2. Health exercise for white-collar workers using chairs
The most common thing that office workers touch is the chair. It's a wise choice to work and exercise health care while sitting.
Sitting posture
Sitting upright in the right position can burn 2 calories in one minute and keep the tight abdominal line. The best sitting posture of office workers is: sitting upright on a chair, knees bent 90 degrees. Sit forward a little, so that there is a certain space between the knee and the chair, to ensure that the calf will not be squeezed by the seat. The feet are hip width apart and flat on the floor. Tighten your abdominal muscles to support your back and keep your pelvis level. Keep your chest up and contract in the lower direction. Keep your shoulders and hips in the same vertical plane. Relax your shoulders and let your arms hang comfortably on both sides of your body. Straighten the neck as much as possible, keep the jaw straight and slightly down, so that the ears and shoulders are in the same vertical plane.
Respiration
Inhale deeply, press your shoulders down and keep them relaxed. Exhale completely and contract the abdominal muscles. Keep breathing deeply. Use abdominal muscles to push air out of the body when exhaling. Hold the position while breathing deeply for 1 minute.
Stretching
Sit upright in the right position with your hands behind your head and your thumb under your skull. Inhale deeply and open your elbows at the same time. Stretch outwards as much as you can, just like a butterfly spreading its wings. Feel the compression of the shoulder blades and the stretch in front of the chest and shoulders.
Exhale, swing your elbows forward, close your cheeks, and feel the stretch behind your shoulders and upper back. Repeat the opening and merging of elbows, while breathing deeply to release the tension of upper back, chest and shoulder.
Chest enlargement
Sit upright in the right position and relax your shoulders. The arms hang naturally on the side of the body, with palms facing each other. Hold hands at the bottom of your back. Tighten your abdominal muscles and keep your back upright. Inhale, exhale, shoulder to back, clamp back. At the same time, raise your hands and stretch your chest and shoulders. Hold the posture, inhale, exhale, and lift up the hands holding each other to stretch further.
Waving
Using keyboard for a long time is easy to make wrist tired, and waving can make wrist joint recover flexibility. The arms naturally hang on the side of the body, the left arm is straight and lifted upward from the side of the body, the palm is up, the arm is arcing on one side of the body, and the trunk on the same side is stretched. Hold the pose and continue to stretch. Swinging wrist can move wrist joint and improve wrist flexibility.
Rotation
Turn your waist to the right and drive your elbows and shoulders to the right. Place the left hand on the outside of the right thigh. Keep your hips still and point your toes straight ahead. Hold this position and feel the stretch of the spine. Turn the neck to the right and look from the top of the right shoulder to the right rear.
In fact, there are many kinds of sports methods and ways. The above is the introduction of office health care sports, so that we can relax ourselves better and improve our body after work. In addition, we should pay attention to adjusting our diet in addition to sports in our daily life if we want to be healthy.