Sitting still for a long time can hurt your body? 4 simple actions to get it done!
Do you often look like this in the office? Sitting still, casually for 5 or 6 hours, holding your head, staring at the screen, your back unknowingly bent into a mountain, "sitting without sitting" during work, and never using any waist support tools.
Three major harms of "sedentary"
1. Easy to swell and numb the calf.
Sitting for a long time will slow down the blood flow, which will cause swelling and numbness in the calf. Thick legs are a small matter, but leg injuries are a big problem!
2. Easy to suffer from back pain.
If a posture (such as sitting) for a long time, the muscles will be fatigued or even damaged, and a metabolite called lactic acid will be produced at the same time, causing local soreness and pain, which is what we often call back pain.
3. Prone to metabolic disorder.
Sitting for a long time will make the human body at a low metabolic level, affect the function of the human endocrine system, and easily lead to obesity, diabetes, hyperlipidemia, cardiovascular and cerebrovascular diseases, etc.
This set of chair exercises is simple and interesting, and it takes up very little space. It can be easily practiced in the office, living room, or bedroom!
"Chair exercise" to exercise a good body
1. Crooked neck fuck.
Action effect: It can relieve the neck, shoulder and waist muscles that are tired after sitting at the desk for a long time.
Action essentials:
Keep your chest up and your abdomen in, look forward, tighten your chin and shoulder blades at the same time;
Stretch your hands behind your head, and move your head, neck and waist sideways. Ensure that the side muscles are in a state of proper tension to prevent additional injuries caused by improper movements;
At the same time, the force should not be too fast or too strong, the speed should be uniform, and the muscles should be relaxed and stretched slowly to stimulate blood circulation and relieve fatigue.
2. Vest line exercises.
Action effect: burn the abdomen, and at the same time avoid calf swelling and blood stasis caused by sedentary sitting, and promote metabolism.
Action essentials:
Keep your chest up and your waist as straight as possible;
Hold the chair with both hands, hang your feet in the air, and do abdominal exercises to drive the upper and lower body to move at the same time. The target muscle group is the abdominal muscles.
3. Crane leg exercises.
Action effect: After exercising, the upper arms and thighs will feel a little sore, and the local blood circulation will be accelerated, which can relax fatigue and tighten muscles.
Action essentials:
Hold the chair with both hands, put one foot on the ground, hang the body in the air, and keep the other leg as straight as possible without touching the ground;
Relying on the strength of the hands to squat and lift the body;
Squat down to inhale, lift up and exhale.
4. Hot Wheels exercise.
Action effect: By alternately kicking and raising the legs, it can accelerate the blood circulation of the whole body, improve lipid metabolism, promote blood sugar regulation, and keep you away from the "three highs".
Action essentials:
Keep your chest up and your abdomen in, making fists with both hands in a running posture;
By alternately raising the legs to step on the edge of the chair, the body maintains a vertical movement and prevents falls.
The frequency of practice of the above four movements:
The frequency of chair exercises can be adjusted according to your daily schedule and sedentary time. Generally speaking, 3 to 5 times a day is more appropriate. Do each set of actions 8 to 10 times in a row. It is advisable to sweat slightly on the body.
