7 Actions for Office Fitness

Nowadays, many people do not exercise regularly, which leads to rapid weight gains. At the same time, many people cannot exercise due to work reasons. As a result, they cannot lose weight. However, many people do not know the office fitness exercises. So, what are the 7 exercises in office fitness? Let's take a look at the actions!

1. Push-ups
Use both hands and feet to support our body in a balanced state on the ground. At this time, our body and the ground form an oblique angle. At the beginning of the action, we press down with both hands to bring our body as close to the ground as possible. Then straighten up some arms again to let the body off the ground. Repeat this action all the time in a group of 30, and you can do multiple groups every day, and you can use the gap time.

2. Seated leg lift
Sit on the chair, legs close together. At this time, we start to lift the leg, and first lift one of the legs up until the leg is straight and parallel to the ground. At this time, we slowly put this leg back down and replace the other leg to do the same. Actions. Every time you insist on alternating 30 exercises, you can do 3 groups.

3. Hanging chair squat
Try to stand up straight and relax your shoulders. The toes are upturned to touch the upper to keep the feet stable. Keep your back upright, squat down your hips and hang in the air. Keep a distance of 2.5 cm from the seat. Keep your horse step for 10 seconds each time, and then 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 table top to crouch and exercise
Use the core muscles of the chest and abdomen to keep the body as straight as possible; press the hands on the table with the elbows bent at 90 degrees to maintain the push-up posture; then bend the knees and squat 10 times, and then do 5 push-ups. Repeat the action 3-4 times.

5. Ladder movement
Find the stairwell in the building, use the bottom step as a treadle, and move it up and down on the treadle. When exercising, keep a proper frequency and be careful not to slip. If necessary, you can use the handrails next to the steps to stabilize your body.

6. Raise your leg
Sit on a chair, tighten the abdominal muscles, straighten and raise one leg until it is parallel to the ground. Repeat three times, each time at the highest point for 5 seconds.

7. Open and close jump
The two legs are slightly apart, the arms are naturally hanging down on both sides of the body, and they jump up vertically. While jumping, the legs are separated to shoulder-width apart, and the arms are lifted from the bottom up to the top of the head. Repeat this action.

Melors Team