What is the best fitness method for white-collar workers？

Many people sit in a chair for a day because of work requirements, which directly affects their health. Therefore, for health, don’t sit still for a long time, it is healthier to move more. Immobility after eating will cause the ingested food to accumulate in the stomach and increase the burden on the stomach. At the same time, the venous return is blocked and the blood circulation is not smooth, which can easily lead to the dilation of the rectal and anal veins and cause hemorrhoids. In addition, because of the lack of neck movement, sedentary people’s bone junctions do not produce enough mucus and become dry, which in turn can lead to arthritis and cervical spondylosis. Therefore, for sedentary office workers, it is best to take time to do some fitness exercises. The methods are as follows:

1. The whole body is relaxed, the upper body sits upright on the chair, the arms hang down naturally, the head turns from left to right, and then turns in the opposite direction, repeating three times;
2. Extend your arms behind your back as much as possible, cross your fingers, and spread your chest out, keep this position for two minutes;
3. Sitting on a chair, twist the upper body left and right, 10 times each, and the rotation range should be large;
4. Sit on a chair, look straight ahead with both eyes, grab the armrest of the chair with both hands, straighten your legs and lift them to a position parallel to the ground, straighten your toes, hold for three seconds and put them down, then continue to raise your legs, repeat five times .

The squat method is a simple and effective fitness method, and it is an activity that can exercise the whole body. Regular practice of wall squat can not only strengthen the quadriceps, gluteus maximus and reduce buttocks and abdominal fat, make the lower limbs full of curves, but also expand the chest cavity and increase lung capacity. The correct way is: keep the feet together, the whole body is neutral, the center of gravity is on the forefoot, the chest is closed, the whole body is relaxed, the head cannot be tilted back or tilted, always keep the legs together, squat down completely, and then slowly rise up, and so on. Many times, a group of 30 is appropriate.