White-collar men should pay attention to these points when exercising

　　Walking is recognized by the World Health Organization as the best way to exercise and lose weight

　　Office workers don’t have enough exercise Time, so a group of "commuters" emerged - walking to and from get off work. During peak traffic hours when commuting to and from get off work, walking can not only avoid the pain of squeezing into buses, but also enhance cardiopulmonary function.

　　During peak traffic hours when commuting to and from get off work, walking can not only avoid the pain of squeezing into buses, but also enhance cardiopulmonary function. Walking to work after breakfast can speed up digestion and absorption in the gastrointestinal tract, help the metabolic system maintain normal work, and thus maintain a good body shape. Walking after get off work is just the right way to recuperate your body after a tiring day. Keeping your head up and your chest up while walking can relieve shoulder and neck pain by swinging your arms. In addition, it can relieve stress, which is also very important for office workers.

　　If your home is far from your workplace and you cannot walk the entire distance, you might as well choose to get off the bus early and walk as much as possible to cover the remaining distance. Walking may take a little more time, but when you think about your blood pressure and blood sugar lowering, and your waistline slimming down, you will happily choose it.

　　“Sitting, doing work and exercising

　　Seeing myself sitting in front of the computer, my belly is protruding little by little, and my figure is beginning to grow sideways. I feel anxious in my heart, but I can't let go of the work in hand. Is it possible to do some light exercise in a small office area? Here are a few "little moves" for you.

　　When reading the newspaper, your feet are free. You can keep grabbing the ground with your feet while reading the newspaper, and then rotate your feet to move your ankle joints. Helps relieve fatigue and prevent insomnia, headaches and dizziness.

　　During a meeting, you can do levator exercises. When inhaling, contract the anus slightly and lift it up, then relax naturally when exhaling. This exercise can nourish the kidneys and enhance blood circulation in the pelvis. When writing, you can put your free hand on your lower abdomen and rub it continuously, which can fully activate the gastrointestinal tract and prevent and treat gastrointestinal tract disease. constipate and indigestion. When making a phone call, pick up an object with the other hand, hold it, lift it up, and drop it along the back of your head. Then extend your arm to the side and rotate your arm to do circular motions, which can exercise your upper body and arm strength.

　　White-collar men should pay attention to these points when exercising

　　1. Grip strength

　　At least 40kg. Grip strength can reflect an overall state of the body. U.S. scientists surveyed nearly 6,000 people male After more than 40 years of follow-up research, it was found that people who live longer tend to have greater grip strength. During the test, place your feet shoulder-width apart and let your arms hang naturally. Adjust the grip dynamometer (available in most gyms) to a suitable grip distance, and then hold the upper and lower grips firmly. Measure twice and take the maximum value. When exerting force, do not swing your arms, squat, or touch your body with the dynamometer. Men over 40 years old must have a grip strength of at least 40 kilograms to be considered basically qualified. Otherwise, they should do some targeted exercises, such as practicing holding a pressure ball.

　　2. Arm strength

　　After the age of 40, you can do 10 push-ups. Arm strength reflects the muscle strength of the upper limbs. Increasing arm strength can improve physical fitness. The push-up test is usually performed. During the test, pay attention to pointing your fingers forward and keeping your hands shoulder-width apart. When your body bends and lowers your arms, your shoulders and elbows should be on the same level. A 40-year-old man should do at least 10. The easiest way to build arm strength is to lift dumbbells.

　　3. Leg strength

　　Squat 19 times in 30 seconds. As the saying goes, "A person's legs age first." If people neglect exercise in middle age, their leg strength will decline. When considering, cross your hands on your chest and sit on a chair without armrests, with your legs shoulder-width apart. ； Then stand up with your knees fully extended, sit down again, and repeat ； Calculate how many times you can do it in 30 seconds without causing pain in your waist or knees. Under normal circumstances, men should be able to reach 19 times. If it is lower than this value, it is best to strengthen the exercise: sit on a chair, straighten your legs at 30° to the ground, keep your toes straight for 10 seconds, then raise your toes, keep it for 10 seconds to make the calf muscles feel tense, and then put your legs down. Consistent exercise can strengthen leg muscles and improve joint stability.

　　4. Flexibility

　　Bend down and touch your toes. Good flexibility, can enhance body flexibility, prevent premature muscle aging, and can also delay skin Relaxation effect. Standing upright and bending over, can you touch your toes with your hands? This simple action can quickly detect the flexibility of your body. If the downward position of your hand is much higher than that of your peers, you should pay attention. In addition, you can also test the flexibility of your upper limbs by crossing your hands behind your back. The right hand goes up and goes around the shoulder, and the left hand reaches up from the back, trying to reach the two hands together. ； Then switch hands to see if you can still reach it. Take the more strenuous side as the criterion and look at the distance between the middle fingers of both hands. Usually people who have a distance difference of more than 5 centimeters between their hands need to exercise more. Holding hands on the back, bending forward, and swimming can all play a role.

　　5. Balance

　　Stand on one leg for 7 seconds. People with a good sense of balance will walk with a smooth gait and give people a strong and graceful impression. The test method is: place your hands on your waist, close your eyes tightly, and choose the leg that is easier to stand on to stand on one leg. ； The raised foot can be raised or lowered, but it cannot come into contact with the supporting foot ； The end sign is when the supporting foot shifts or the raised foot touches the ground ； Conduct two tests and record the longer time. Usually 7 seconds or more is considered a pass. Exercising joints and muscles can improve balance, and some unconventional exercises can also stimulate the body's balance response. Such as walking backwards, walking cat steps, etc.