Nowadays, many people are very fond of fitness, and in fitness movements, some movements are suitable for the gym, and some movements are suitable for the office. Of course, no matter what kind of movement is good, there are many benefits, what is the office fitness movement? So, what are the actions that are suitable for office fitness? Let ’s take a look at office fitness exercises together.


Everyone is familiar with push-ups, so this set is not lying on the ground, but push-ups holding on to the wall. The body is standing slightly away from the wall, holding the wall with both hands, and repeating push-ups. Pay attention to the regularity of the action. Work with your waist at the same time, and feel that your muscles are moving, not your body.

2.Self-gravity exercise
Earth’s gravity is everywhere and can be used for fitness. The resistance brought by its own weight can be used for muscle training anytime, anywhere. For example, the door frame is used as a horizontal bar for stretching, and working in the workplace is a good way to exercise.

3. Hanging Chair Squats

This simple office fitness is one of the most effective physical exercises. Specific actions: stand as straight as possible, relax your shoulders. The toe touches the upper to keep the foot steady. Keep your back upright, keep your hips squatting in the air, and keep a distance of 2.5 cm from the seat. Hold the horse for 10 seconds each time and repeat the action. Note that the vertical position of the knees should be behind the toes, and the upper body should be straightened by the hip muscles.

4. Press the desktop crouching fitness

Train your upper body and core muscles. Specific actions: Use the core muscles of the thorax and abdomen to keep the body as straight as possible; press your hands on the table and bend your elbows at 90 degrees to maintain the push-up posture; then bend your knees and squat 10 times, then do 5 push-ups. The action is repeated 3-4 times.

5. Neck Chin Exercise
The importance of the neck and chin is not too cumbersome. I believe that everyone can know that people in the middle age will often feel unbearable. First, continue to maintain the upper movement, then make the neck still, and the head as far as possible to extend backward, backward, not down. It also requires people to maintain their physical fitness for 10-20 seconds, take a deep breath, and relax their bodies. Repeat the same action 5-10 times.

6. Shoulder exercise
The shoulder is where people are most susceptible to injuries and pain. Learn to protect your shoulders. According to the above movements, keep the posture unchanged, press your arms hard toward the back, and at the same time, feel the feeling of pulling on the chest, and also rely on your physical fitness for 10-20 seconds, take a deep breath and relax your body. Repeat the same movement 5-10 times.

7. Chest lift
The chest is one of the most important parts of a person’s body. Qi is smooth, and chest enlargement is good for health. First, sit upright on a chair with your hands and feet in a natural position. Similar to military pose. Take a deep breath and lift your chest muscles upwards with your eyes flat and your chin parallel to the ground. Keep this movement at the same time depending on your physical fitness, about 10-30 seconds, repeat the same movement 5-10 times.

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