Office health ten small movements
The OLs in the office building are always busy on the desk.
Use computers, look at documents, discuss research. it’s easy to move, it’s easier and obesity, cardiovascular and cerebrovascular diseases, diabetes, osteoporosis and other diseases.
Life is in sports, the old saying goes, the office is busy, still have to keep some time for exercise, eliminate fatigue, stay away from sub-health, prevent disease.
銆€銆€The work pace in the office building is fast, so the exercise should be easy to learn and effective. The following introduces a set of fitness exercises for office work, insist on daily practice, and you will soon see the benefits!
銆€銆€First, Shantou licks the head every morning or at night before going to bed – stimulating the head points, can adjust the health of the human body.
Stand upright and relax.
Hold the empty fist on the head with both hands, naturally move the wrist joint, use your fingers to gently rub the head, first slam from the forehead to the top of the top of the head, and then from the sides of the head to the center of the head.
The number of times depends on each person’s situation, generally about 50 times is good.
銆€銆€Second, the comb is first straight brushed, with a wooden comb (do not use plastic, metal comb, preferably boxwood comb, if there is no wooden comb, can also be replaced with a finger) from the forehead through the top of the head to the back comb, graduallyaccelerate.
Do not use excessive force when combing to prevent scratching the skin.
Then comb the brush diagonally.
First comb along the head, comb the hair, then comb backwards, then comb along the head.
About 20-30 per minute, once a day, 3-5 minutes each time.
This can stimulate the scalp nerve endings and the head meridian points, through the combination of nerves and meridians on the cerebral cortex, regulate the meridians and nervous system, change the head nerves, promote local blood circulation, and achieve the effect of eliminating fatigue, strengthening the body and promoting hair growth.Especially suitable for mental workers.
銆€銆€Third, the high-handed front of the high-five, at a 90-degree angle, the two fingers and five fingers straight out.
Then forcefully clap your hands, the louder the better.
The high-five is mainly to stimulate the two acupuncture points, usually around 20 times.
銆€銆€Fourth, the bath hand is one of the health massage.
Take the habitual position, eliminate the distracting thoughts, calm down and calm down, listen to the ear, do not look farsighted, and keep the navel, and rub the hands together from slow to fast.
銆€銆€Fifth, the face is placed on the face with the hot hand, the two hands are vertically down from the front nose to the sides of the nose, repeatedly rubbing until the face is hot.
Then close your eyes and massage your eyes and surroundings with your fingertips.
銆€銆€Sixth, there are many acupuncture points on the ear ear outline.
Use two index fingers, middle finger, ring finger three fingers, rubbing the auricle before and after, stimulate the distribution of various points on the auricle.
The number of times is also determined by each person’s situation, generally about 20 times.
銆€銆€Seven, the neck first with both hands index finger, ring finger repeatedly massage the wind pool at the back of the neck, Fengfu points, the force from light to heavy, until local heat, and then alternately rotate left and right, the speed is slow but the amplitude is large.
銆€銆€Eight, shrink the lips and breathe upright, hands on the hips, first inhale.
Pause for a while, then shrink your lips, don’t force, slowly exhale, until the end of the spit, then take a deep breath, repeated more than ten times.
This will prolong the time of oxygen in the alveoli and promote the exchange of oxygen and carbon dioxide.
銆€銆€Nine, bend your feet naturally apart, hands on your hips, first bend left and right 30 times, then tilt back and forth 30 times, then spread the chest several times around the arm.
銆€銆€Ten, walking and walking means informal, leisurely and leisurely.
Before going for a walk, you should let your body relax, move your body properly, mix your breath, calm and calm, and then take it easy, otherwise you won’t be able to exercise.
It’s easy to walk, just like walking in a walk.
In this way, the blood of the whole body can be adjusted to be peaceful, and the circulation of the veins is coordinated internally and externally.
Walking should be calm and gentle, it is not appropriate to rush, throw away all the trivial things in order to relieve fatigue and puzzle God.
銆€銆€4.Walking should be gradual and gradual, and work hard, and do not be tired and tired.
The speed of walking, slow step (refer to slow walking, steady walking, about 60-70 steps per minute, so that walking can be old and weak and exercise after meals), quick step (refers to walking faster, every minuteAbout 120 steps, because this kind of walk is more brisk, the long-term ability can excite the spirit, excite the brain, make the lower limbs strong and powerful) and walk away (refer to walking and stopping, and fast and slow.
After a long distance, stop and take a break, then go again; or go for a ride and then slowly.
This kind of stop-and-go walk is suitable for people who recover from illness and who are sick and sick.
The most crucial point of walking is perseverance, and it will be revealed in the long run.
Four tips make weight loss easier
Nutrition Your heart uses your nutritional knowledge to arm your mind and establish a scientific concept of eating healthy.
In addition, it is not only to eat with your mouth, but also to eat with “heart”.
Specifically, it is necessary to make two clear: it is clear that the disease from the mouth into the modern civilization is mostly related to eating, so the disease prevention should be controlled from the source.
Obvious obesity can be reduced, using the expected conditioning method to lose weight is not painful, alternative easy, economical and practical.
As long as you follow the plan and practice it, you will be effective.
銆€銆€Slim your body weight loss to gradually reduce the waist circumference, abdominal circumference, hip circumference, to achieve the appropriate standard.
Specifically, do “three know”: know the standard of normal weight, waist circumference, abdominal circumference and hip circumference; know the harm to the human body and life; know the methods and steps of scientific weight loss.
At present, the job seeker has a medical method to judge whether he is overweight: standard weight method, body mass index method, body rash method and waist-to-hip ratio method.
Among them, only the body micro rate needs to be measured by a professional measuring instrument, and the other three methods are slightly measured by the dieter himself.
銆€銆€Standard weight = height (m) 2 x 22 kg.
Within 10% of this value, it can be regarded as normal weight; more than 10%, but not more than 20% is overweight; more than 20% is obese.
銆€銆€Body mass index (BMI) = weight (weight) 梅 height (m) 2, which is the number of squares divided by the square of height.
The value obtained is at 18.
9 is normal, at 24?
9 is overweight, more than 28 is the ratio of fat waist to hip ratio = waist circumference (cm) and hip circumference (cm), that is, the number of waist circumference divided by the number of hips.
The value obtained is less than or equal to 0 for men.
85, female is less than or equal to 0.
80, the body weight is in the appropriate range, beyond which the value is overweight or obese.
銆€銆€It is not that someone is hungry to control your mouth, not to eat, but also to eat scientifically in accordance with the “Chinese Dietary Guidelines.”
It can be summarized as the following three points: First, balance, refers to sputum and sputum, acid and alkali, primary and secondary, coarse and fine to eat together; second, diverse, preferably eat more than 25 kinds of food every day;Appropriate amount, according to your height, weight, occupation and activity, flexible adjustment of the type and amount of food consumed daily.
銆€銆€Take your legs and pay attention to the right amount of exercise every day to achieve instantaneous in and out balance.
Specifically, to do “three counts and one choice”: “three calculations” is to calculate their daily consumption value, the actual daily consumption of all activities and the daily consumption value of each stage of weight loss.
“One choice” is to choose a sport that is suitable for personal conditions and that can be adhered to and enforceable.