I work overtime in the company until late at night every day and always fall asleep when I get home. I know that exercise is good for my health, but I always can't find the time or strength to exercise? Zhu Yihao, a senior physiotherapist in a medical college, will teach you how to use your spare time and sit and exercise! Stop making excuses to say that you don't have time to exercise!
In his book The Whole Office Is My Gym, Zhu Yihao divided the sedentary people into several groups, including busy office workers, commuters and long-distance drivers, and designed a way of sitting and exercising for each group to solve the possible harm caused by long-term sedentary. For example, sports designed for drivers can improve shoulder and neck pain and fatigue caused by driving.
The action of office workers is leaning forward.
1. Sit at the front of the chair, stretch, close your chin and look straight ahead.
2. The left foot is placed obliquely on the right thigh, and the body naturally bends forward. Feel that after five breaths, get up slowly and return to the right.
3. Put your left foot down and change your right foot. After five breaths, the body will return to normal.
※ It can relax the muscles in the buttocks and the back of thighs, and make the sedentary body relieve the oppression of sciatic nerve.
Driver's shrinking chair
1, put your hands on the steering wheel.
2. When inhaling, the body and the back of the head lean towards the back of the chair, and the chin is slightly retracted.
3. When exhaling, relax and return to the posture of preparing for action.
Drivers are prone to hunchback, and long-distance driving is prone to shoulder and neck pain. As long as you pull your body back and move back and forth, you can increase your neck muscle strength and improve your shoulder and neck fatigue and pain!
Commuters beat their feet.
1, sit in a chair, stretch your body and step on the ground with your feet.
2. Hook the soles of your feet and keep your heels on the ground.
3. Put your feet and soles down, just like a pat, and repeat 10 times * * *.
Increase ankle movement, reduce edema and poor blood circulation in the lower body, and make the lines of lower limbs look better.