White-collar fitness weight-loss exercises relieve fatigue and comfort (photo)

Strengthen the strength of core muscles

This is the most important muscle group in the human body, including the abdominal muscles, gluteus maximus, lower back muscles, etc. The office chair will make your core muscles soft like jelly.

Enhanced Forearm Support (Plank)

Place your body in a plank position, then lift your left arm and pause for a moment. Return to the original position, then lift your right arm. Make 8 on each side.

Kick Bridge

It's a little embarrassing to practice this move in public. Bend your knees on your back and push your hips up and off the ground to put your body in a bridge position. Lift one leg, then lower it back into place. Repeat the exercise with different legs. Make 8 pieces on each leg for a total of 2 sets.

Upper body exercise

Bad posture can cause shoulder shrinkage and turtle neck. The following exercises will allow you to spread your shoulders open.

Flap the wings (Air Traffic Elbows)

Bend over and lift your elbows towards the ceiling until they are at a 90-degree angle. Rotate your forearm upward until it is at shoulder height. Reverse this exercise and repeat 8 times.

Massage Thy Self

Roll down from your shoulders until you reach the center of your back, then roll up again. If you feel pain locally, stay there for 1 second. This part of the muscle needs adequate massage.

lower extremity motor

Doing hip and calf stretches can prevent serious flexibility problems in your joints.

Modified Reverse Lunge

Step back with your right leg to put your body in a lunge position. Lean forward to bring your right hand to the ground, with your left elbow on the inside of your left knee. Hold the position for a moment, then touch your hands down to the ground and lift your hips into the air. Return to the lunge position and stand up. Make 5 on each side for a total of 2 groups.

Mini-Band Shuffle

Take 10 steps horizontally to the left, and then 10 steps horizontally to the right. Make two groups.

Bad posture

Don't be the Quasimodo in the office-head outstretched, hunched, shoulders drooped. A guy without a backbone will never sit in an executive office, and the wrong posture opens up a Pandora's box of health problems (back problems, declining core muscle strength, etc.).

good posture

It's simple: just relax.

(1) Pull the display forward;

(2) Use keyboard drawers;

(3) Keep your feet high;

(4) With your back pressed against a good office chair, you might as well go to Ikea and buy an ergonomic work chair with a pillow.