Sedentary people suitable for doing sports

Long hours of sitting will make the body feel uncomfortable, physical quality will also decline, but most professional people can not get rid of the fate of the daily sedentary ambulances, so it is necessary to relieve the fatigue of sedentary through exercise, the next will tell you several sedentary people suitable for doing what kinds of sports.

Cervical spine exercise

Cross your hands behind the head, head backward, hands force up to hold the head, once every hour, each action to adhere to 30 seconds, a group of 6. Effects: Regular activities of the neck can prevent cerebral stasis and cardiovascular disease, this group of movements is simple and easy to do, even during work is also possible.

Lumbar spine exercise

Cat stretch

1, the body kneeling on the floor, hands will support the body. 2、Inhale deeply, stretch your spine downward, lift your head upward, draw your neck upward, while turning your hips upward, exhale afterwards, slightly contain your chest and arch your back. 3, head down, neck down, tighten the abdominal muscles, the whole back upward arch. Effect: This simple action can make the spine and the surrounding muscle groups more flexible, relax the neck and shoulders so that the back muscles work in harmony.

Waist shaking

1, turn the crotch transport waist into a standing position, hands crossed waist, thumb in front, the remaining four fingers in the back, the middle finger pressed in the lumbar eye, that is, the kidney points, inhale, so that the crotch swing from left to right, exhale deeply, swing from right to left, so that a breath, can be done 8-32 times in a row. 2, rotate the waist and turn the back into a standing position, raise both hands to both sides of the head, so that they are the same width as the shoulders, thumb tips and eyebrows the same height, the palms of the hands are opposite. 3, deep inhalation, while the upper body from the left to the right twist, the head will also be twisted backwards, exhale, from the right to the left twist, a breath a suction for a time, can be done 18 times in a row. Effects: Strengthen the lumbar muscles, reduce the pressure on the lumbar region, and relax the muscles of the lumbar region that are tired of sitting.

Back relaxation action

Sitting posture, choose a stable chair without pulleys, legs naturally apart, shoulders relaxed, up and down back and forth twisting, so like a cat twisting shoulders, can be done at any time, 2-3 minutes each time. Effects: Relax the back and shoulders, breathe slowly and reduce the body's sense of exertion.

Frozen shoulder prevention gymnastics

Draw circles against the wall

Stand facing the wall with your arms straight and symbolically draw circles against the wall. Effect: Repeat this movement to move your shoulders, relax your shoulder muscles and prevent frozen shoulder.

Towel pulling exercise

Prepare a long towel, pull one end with each hand, put them behind you, one up and one down, and pull it like a bath. At the beginning, there will be some restrictions, do not rush, the action from small to large can be. Effect: If you keep doing it several times a day, the condition of frozen shoulder will be improved and your shoulder will not feel tired.

Leg relaxation exercise

Sitting and standing leg lift

1. Keep your body in a natural sitting position, put your legs flat to 90 degrees, try to lift your heels and hold for about 10 seconds. 2, slowly put down, repeat the action until the calf slightly tired feeling Effect: Tighten the buttocks and thigh muscles, making the muscles more elastic.

Standing leg lifting method

1, two hands holding the edge of the table to maintain body balance, legs naturally standing side by side. 2, heel lift, hold for two or three seconds and then put down, adhere to 5-6 times a day. Effect: It can tighten the calves, making the muscles more elastic and the leg lines more perfect.