When the office workers go home from work every day, do they feel weak and muscle sore? In fact, these are caused by the lack of exercise in the chair for a long time by an eight-hour work system.
4 groups of improved actions
The four groups of actions help you improve the most important muscle groups in your body: the abdominal muscles, the gluteus maximus, the lower back muscles, and the lower back muscles. Because they are soft like jelly in the office chair, these muscles become stiff when they return home. In the long run, it will inevitably cause muscle damage in these parts. However, as long as you do these exercises at home, you can help improve the muscle strain caused by long-term sitting chairs and make your body more energetic.
1. Mini strap translation
Goal: Stretch your hips and calves to prevent joint pain and flexibility.
A Secure the legs with a strap and first move ten steps laterally to the left.
B then repeats to the right. Do 2 groups.
2. Bridge bow kick
Goal: Exercise the stiff waist and hips and let them relax.
A lie down on his back and bend his knees. The hips are lifted up and form a bow bridge posture from the ground.
B Bend one leg up and then lower it. Change the other leg. Repeat 8 times for each leg 8 times.
3. Elbow practice
A Flex forward from the waist and raise the elbows up until the forearm sags and is at a 90-degree angle to the ceiling.
B Keep the elbow joint at the same height as the shoulder, turn the forearm up, then back down, repeating 8 times.
4. Self-massage
Objective: To help relax the waist muscles after sitting for a long time in the sitting position.
A A towel rolled up under the shoulders. Straighten your legs and push your body up and roll the towel to the middle of the back.
B Then scroll back. If there is a soreness somewhere, stop there.
4 reasons to stay at home
1. More oxygen
Only one person in your family is exercising, you can fully breathe enough oxygen and enjoy the air in circulation, instead of smashing in the gym and dozens or even hundreds of fitness enthusiasts to absorb the exhaled breath of each other (even if the gym has quality The ventilation system, it is still difficult to avoid the problem that the air is not fresh enough and the oxygen is not enough. However, it should be noted that if you are not in an unbearable weather, you should not open the air conditioner to exercise at home, which will greatly reduce the amount of sweat and weaken the fitness effect.
2. Easier environment
Only your own fitness environment, of course you can do what you want, don't worry about excessive breathing during the action will disturb others, you can even turn the TV or stereo to the loudest. Even if you wear a hole in your pajamas to get fit (or you don't care if you like naked gymnastics), don't worry about being pointed at by others.
3. Feel free to eat slimming diet
Use the gap between a set of actions to pour yourself a cup of boiled water. You can also prepare a slimming vegetable juice or milkshake at home, and have a cup in the gap between sports, which is delicious and helps the body to detoxify. All of this, you can't enjoy it in the gym at all, because they are still very difficult to keep fresh after you get the gym (with juice fitness, maybe you will be laughed at by the big muscle man next to you).
4. Don't worry about doing the wrong thing
When doing sports in the gym, if you accidentally do something wrong or fall, you will inevitably be surprised to see if anyone has found it around. At home, you don't have to worry about it. Feel free to challenge some difficult moves (provided you don't get hurt) or challenge your own sports limits (increased training time for certain endurance actions). The premise is that you have to take protective measures and lay some fitness blankets on the ground to prevent injuries.
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