How do office workers do these 2 small exercises?

Office workers stay in the office for at least 8 hours a day, and don’t bother to go to the gym after work. So how should office workers get fit?

Today I will introduce several methods suitable for office workers to work out in the office.

  How to work out for the office worker 1. The pull-back movement can be extended to the lymph under the arm. The arms and upper body are aligned from the back, the back to the hips, and the back of the legs. It is a full-body comprehensive posture, which can relieve tension.For a while.
  Step 1: Take a firm chair and hold your hands above the back of the chair.

  Step 2: Slowly back your feet until your hips are about as high as the back of the chair. At this time, the neck, back, and hips are trying to straighten, and at 90 degrees to your feet, take a deep breath.Feel the spine extending.

  Step3: Exhale and push your hips back at the same time. I feel that the strength is changing to pull my body backwards. At the same time, I feel relaxed and sink above. At the back of my legs try to straighten. I can compress the back of my legs and stay for 5?
10 breaths.

  2. Extending the back of the leg This action can help relieve the discomfort of the sedentary leg, especially for swollen legs, and help extend the back of the leg and the back of the tibia.

  Step 1: Lift the left leg to a stable platform that is at the same height as the pelvis, with the left leg exerting force, the feet are hooked inward, and the angle between the straight legs is 90 degrees.

  Step2: Inhale deeply, extend your hands towards the sky, and point upwards and extend your spine.

  Step3: Exhale, bend down before your upper body, stay for 5?
With 10 breaths, you can step on the back side of your left leg and repeat the action with your right leg.

  These small methods are also suitable for office workers to lift their feet, thin calves, small movements and sit up in a chair with their heads up, holding the chair with both hands to support the body.

Slowly raise and straighten your right calf, hold it parallel to the ground for 5 seconds, and then slowly lower your calf.

Repeat alternately with your legs 5 times.

  Editor’s Tip: If you can afford it, you can also lift your legs at the same time, which can strengthen the effect of thin legs.

  Small toe movements can effectively eliminate edema and sit upright in a chair with your chest up, holding the chair with both hands to support your body.

Keep your left leg on the ground, your toes off the ground, and your right foot on the instep of your left foot. Make a five-clockwise circle around your feet, and repeat the exercise 3 times.

  Beat your thin thighs on the chair with your legs, support your thighs with your hands, press your feet tightly, and feel your thighs tight.

When the legs spread, they fastened tightly and the two parts collided.

A pillow or book can be placed between your legs to cushion the impact.

  Lift your legs, lift your legs, and abdomen. Step 1: Lift your head and sit on the chair, keep it straight, hold the chair with both hands to support your body.

Slowly lift the upper right, hold the foot 15 cm from the ground for 5 seconds, and then slowly lower the foot.

Repeat alternately with your legs 5 times.
  step2: Sit on the chair, keep your hips straight, hold the chair with both hands to support the body.

Slowly lift both legs at the same time, hold the feet for 15 seconds from the ground for 5 seconds, and then slowly lower your feet.

Repeat 5 times.