Aerobics for IT
While the IT industry has changed our lifestyle, it has also brought new health risks.
Working in front of a computer for a long time can easily cause symptoms such as sore shoulder muscles, accumulation of subcutaneous faeces, and muscle relaxation. If you do not take timely measures, it will easily cause discomfort.
In order to prevent the invasion of this “new disease”, we specially invited aerobics experts to design and arrange this set of aerobics for you. You do not prevent trying one or two tricks during the work interval to relieve muscle soreness and regulate blood circulation.And keeping fit is very effective.
Head movement This group of movements moves the head, head, muscle groups, and cervical spine by moving the head in different directions, so as to adjust the pressure on the cervical spine caused by the inclined sitting head.
a: The feet are slender and shoulder-width apart. The size is flexed and lifted. Both hands are inserted straight into the head. The head is raised and the chest is raised.
b: Both feet are shoulder-width, knees bent, weight from top to bottom, elbows joints try to adduct, lower head with chest, abdomen arch and back.
a: Your feet are slightly wider than your shoulders. One leg flexes your knees inward and the other leg is upright. The arm on the same side is flexed with your arms raised. Insert your hand straight into the ears and ears, and pull your head down to contract the cervical muscles.The center of gravity is on the upright leg.
b: With both legs straight and straight, the upper hand is inserted into the body upright, straight on the head, with your abdomen and your chest up, your eyes looking straight ahead.
a: With your feet extended forward and backward, your forelegs flex your knees, the center of gravity is between your legs, your arms straight and sag, your shoulders sink, your head extended forward, and your stretched muscles 臆.
b: The lower limbs are not moved, and the head is turned toward the leg flexion side to retract the lower jaw. At the same time, both arms are flexed to the waist, and the upper body rotates with the body.
The shoulder movement improves the blood circulation of the shoulder and both arms by stretching the ligament of the shoulder, thereby alleviating the fatigue of the shoulder.
a: The legs are slightly wider than the shoulders. One leg yields inward and the other leg stands upright. The center of gravity is between the two legs. After lifting the arms with both hands and inserting the head, hold both hands and insert the upper arms toward the bent legs.Look down.
b: Straighten your legs, straighten your two legs up, hold them with your hands, lift your head and your chest, and get your abdominal complications.
The lower extremity is in the tip or sitting position, the body is facing directly forward, one arm is raised flat on the opposite side, the other arm is flexed, and the straight arm is pulled downwards, and the five fingers try to squeeze the condyle.
This set of motions can reduce the muscles of the waist. Long-term exercises can improve the bad posture.
a: The feet are slender and shoulder-width apart. One arm is lifted up and the other arm is stretched down. The body is stretched to the side. The upper arm is trying to stretch far.
b: The lower limbs are not moved, the body is restored to the upright position, the upper arms are flexed and stretched, the hand is fisted, the muscles are tense, the lower arms are fractured, the shoulders are tried to open, and the abdomen is closed.
a: With both legs stretched straight together, with your hands separated and backwards (you can hold the lever or the wall), your head and torso will bend back, lift your head and your chest, and relax your shoulders.
b: The lower limbs are not moved, the hands are gripped, the head and torso are bent forward from the back, and the head is bowed.
Finger exercise Through this exercise, the muscles of the fingers are contracted, the ligament of the forearm is lengthened, and the fatigue of the small muscles of the fingers is relieved.
This action stands in a sitting position, keeping the upper body upright, straightening the chest and abdomen, stretching both arms forward, and lowering the wrists of the lower arms upwards, holding them by the upper hand, and gently pulling them inward, then the four fingers are raised by the little fingerThe index finger contains the descendants in turn from the upper hand.
Note: The conscious action is one beat and one move. Each action can be done 2-4 eight beats, and practice left and right alternately.
All movements should be based on the individual’s physical condition to grasp its amplitude, speed and intensity.
Taking more exercise during work breaks to relax your body and mind can more effectively prevent occupational diseases of IT people and return you to a healthy and fit body.