How to keep fit in the office with five tips to create a healthy man

　　Nowadays, many white-collar and working men have spent a lot of time in the office and have less time to exercise. As a result, white-collar men have a lot of cervical vertebrae, obesity, and muscle laxity. Below, the editor recommends several exercises suitable for office fitness, hoping to help office workers relieve their physical discomfort.

　　According to a survey report by the World Health Organization, 2 million people around the world die every year from heart disease, diabetes, etc. caused by sitting for too long. Around 2020, 70% of the world’s disease is caused by sitting for too long and lack of exercise . Sitting for long periods of time is very harmful. It can lead to poor qi and blood, muscle relaxation, fatigue, and even affect blood circulation, resulting in insufficient blood supply to the brain and damage to the brain. nerve and brain.

　　How to keep fit in the office

　　1. Table push-ups

　　Action: Stand and place your hands slightly wider than shoulder width apart on the table； Move your feet back to form a push-up angle ； After bending your arms and opening your elbows outward, slowly lower your chest and press it toward the table. ； Keep your head, back, hips and legs in a straight line.

　　Exercise time: Hold for about 2 seconds each time, then return to the initial position and do 12 times.

　　This action is very effective for strengthening the chest muscles and improving the central nervous system. In addition, it is also beneficial to the solidity of the bones and the flexibility of the joints.

　　2. Sitting translation

　　Action: First sit on a chair with wheels, put your feet flat, and put your hands flat on your thighs； Lift your toes off the ground, leaving only your heels on the ground ； Slowly push the seated chair back with your heels until your legs are fully extended ； Keep your upper body relaxed and then use your heels to pull the chair back up.

　　Exercise time: Do 12 to 15 times each time, using 3 seconds to push out and 3 seconds to pull back.

　　This action helps stretch the leg muscles and tighten the calves.

　　3. Head movement

　　Action: Pitch your head, lower your head toward the chest with force, and then stretch it backwards. Stop for a while until your neck feels sore.； Flex your head to one side. When you feel pain, stop for a while, then bend to the other side, stay for a while, and repeat this movement. ； Circling the head, the head first moves forward, right, back, and left, and then moves forward, sitting, back, and right. Remember to rotate hard and slowly.

　　Exercise time: Do each step for about 30 seconds to 1 minute.

　　These movements can strengthen the neck muscles and relieve the tension of the neck muscles, which is very effective in preventing cervical spondylosis.

　　4. Chair rotation

　　Action: Sit on the chair with your upper body straight and your left leg pressed on your right leg； First take a deep breath, and when exhaling, gently turn your waist to the left. Eye Look over your left shoulder and keep your hip joint facing forward； Raise your arms above your body and grab your arms or the back of a chair to gently stretch.

　　Exercise time: After doing this for 10 seconds, switch to the other side and do it for 10 seconds.

　　This action can exercise the muscles of the side waist and beautify the waist line.

　　5. Tighten the abdomen and raise the legs

　　Action: Place the palms of both hands on the seat, arch the lower back, round the shoulders, draw the chin toward the chest, lift the feet, draw the legs together, hold for 5 seconds, then return the legs to the ground, repeat 5 times.

　　Exercise time: After doing this for 10 seconds, switch to the other side and do it for 10 seconds.

　　Efficacy: It can train abdominal muscles, strengthen waist stability, increase spinal joint mobility, and prevent waist pain.