Office gym yoga

Office gym yoga, sedentary office workers need to do some fitness yoga, so that the body will not be in a sub-health state, and the yoga we can do in a small office is limited. Then I'll show you more about yoga in the office gym.

Yoga in Office Gym 1 I. Neck Position Method

Exercise:

1. Sit in a chair, put your hands above your thighs, and keep your upper body straight.

2. Stretch the head back and forth, left and right, and repeat twice.

3. Turn your head clockwise and counterclockwise once.

Efficacy: Stretching the head, neck and shoulders can treat cervical spondylosis and scapulohumeral periarthritis.

Second, triangle type.

Exercise:

1. Prepare a chair and stand beside it with your legs shoulder width apart.

2. Inhale, open your hands to both sides and your arms are parallel to the ground.

3. Exhale, bend your waist to the right, hold the chair with your right hand, and lift your left hand toward the ceiling.

4. Look at the fingertip of the left hand, breathe normally for 5- 10 times, and then restore.

Efficacy: This is an excellent skill for spine and back. It nourishes the nerves in the spine and back, strengthens the back, eliminates backache, enlarges the chest, increases vital capacity and reduces waist fat. Triangle is also a posture method to stretch the muscles of the whole body, so the muscles of the whole body are nourished.

Third, the triangle torsion type

Exercise:

1. On the basis of the triangle, slowly turn to the rear and change hands.

2. Look at your fingertips and keep breathing for 5- 10 times. Do it in the opposite direction, twice each

Efficacy: same triangle type. In addition, it can also increase the flexibility of waist rotation.

Fourth, the chair leans forward

Exercise:

1. Sit in a chair and keep your body upright.

2. Inhale, put your hands together and raise your head.

3. Exhale, bend over and stretch your hands forward at the same time.

4. Keep breathing at 5- 10, and then repeat on the other side, each for 3 times.

Efficacy: This method can massage abdominal organs, improve the function of digestive system, regulate the stomach and strengthen the back.

Five, chair forward.

Exercise:

1, sitting posture, hands on both sides of the chair.

2. Bend forward, put your hands on both sides of your legs and keep breathing evenly.

3. Hold for 30 seconds and then resume. Repeat 3-5 times.

Efficacy: This is an exercise that stretches the limbs and nourishes the back, brain and eyes. It has a good therapeutic effect on lumbago and scapulohumeral periarthritis.

Six, standing dance style

Exercise:

1. Stand behind the chair and hold the chair with your left hand.

2. Bend your left leg backward and grab your left ankle with your left hand.

3, exhale, the upper body slowly leaned forward, looked up, maintained normal breathing for 5- 10 times, and slowly recovered.

4. Repeat on the other side, twice on each side.

Efficacy: stretching strengthens the spine, promotes blood circulation in the back and nourishes spinal nerves. At the same time, this method can effectively relieve all kinds of backache, correct hunchback and improve bad posture.

Seven, chair camel style

Exercise:

1. Stand behind the chair, hold the back of the chair with both hands and spread your legs.

2, inhale, chest and abdomen, head back.

3. Keep breathing normally for 4 times, and then restore and repeat for 3 times.

Efficacy: strengthen the muscles of legs, feet, knees and uterus, and have a good nourishing effect on the legs of sedentary people.

Meditate and relax in a chair

Exercise:

1, sitting posture, upper body straight, hands above thighs, relax and close your eyes.

2. Open your eyes after breathing evenly for 20 times.

Efficacy: after exercise, tidy up the body and restore the whole body tissues and organs to their natural state.

Office Gym Yoga 2 Office Yoga Step 1: Sit in a chair, spread your legs wider than your shoulders, raise your hands, put them on your chest like holding a big watermelon, and keep breathing naturally.

The second step of office yoga: slowly open your hands to both sides and keep your arms consistent and balanced.

The third step of office yoga: slowly lift your right arm to the left, put your left hand down, and still keep a circle with your right hand. The fingers are in a blue finger posture, and the head is slightly tilted to the left.

The fourth step of office yoga: in the opposite direction to the previous step, the left arm is slowly raised to the left, and the right hand is put down, still keeping a circle with the left hand. The fingers are in a blue finger posture, and the head is slightly tilted to the right.

The fifth step of office yoga: Go back to the second step, slowly open your hands to both sides and keep your arms balanced.

Step 6 of office yoga: Turn your upper body to the left, hold your hands up and down Zhang Kaicheng for 45 degrees, and look to the left at the same time.

Step 7 of office yoga: the movement is opposite to the previous step. Turn your upper body to the right, open your hands to 45 degrees up and down, as if in command, and look to the right at the same time.

Step 8 of office yoga: Finally, the posture is similar to step 2. Slowly spread your hands to your sides to keep your arms consistent and balanced. At this time, your legs should be put away and your feet should be put away.