How to exercise in the office? Try these methods

　　chronic lack of exercise exercise , the body's hunger immunity will also decrease, and it will become difficult for blood to return to the legs, which may easily lead to hemorrhoids, varicose veins and other diseases. Therefore, even men who sit for a long time in the office need to exercise.

　　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 starting position and do 12 times.

　　This action exercises the chest muscles and improves the center nerve The system is very effective, and in addition, it helps strengthen the bones and make the joints flexible.

　　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, use 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: Tilt your head. You should lower your head toward your chest with force, then lean back and stretch it. 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 twist

　　action : Sit on a 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.

　　Fitness tips for men in the office

　　Arm curling exercise: Put something with a certain weight such as a phone book into the handbag. Then, hold the handle of the bag and repeatedly lift it from the waist up to the shoulder position in the form of bent arms, alternating with the left and right arms, and do it back and forth 30 times each. This will effectively stimulate the biceps and make them strong and developed.

　　Push-ups exercise A : Place your hands flat on two chairs about a fist apart from your shoulders, keep your body as straight as possible, and then do push-ups. This exercise works the triceps muscles of your upper arms.

　　Push-ups exercise B : The preparatory posture before exercise is the same as A, except that in order to increase the intensity of the exercise, you need to put your feet on the table. Straighten your legs and do push-ups slowly. This will stimulate the muscles on the outside of your arms and gradually become more flexible.

　　squat exercise : Spread your legs about shoulder width apart, point your toes slightly outward, bend your legs slightly, and hold the back of your head with both hands. Then, slowly squat down until your thighs are flat with the ground, and then slowly return to the ground, being careful not to straighten your knee joints.

　　Kneeling exercise: With your buttocks slightly touching the chair, hold the edge of the chair with both hands, bend your knees easily, bring your legs together, then slowly bring your knees closer to your chest, and then slowly return to the chair.

　　Sideways bending exercise: Hold a suitcase of appropriate weight and place the palm of your other hand against the back of your head. Then, the handbag naturally droops as if being pulled toward the ground, and the body bends sideways along with it. The recovery action is: slowly lift the handbag up and slowly straighten the body. Alternate left and right sides.

　　back bend movement : Place your feet shoulder-width apart, hold the chair with one hand to keep your upper body fixed, then push your knees forward, while your waist slowly drops and leans backwards, maintaining this posture until you feel more tired. This exercise can strengthen the front muscles of the thighs and consume fat in the buttocks. (Reference website: Family Doctor Online)