Office Yoga Exercise Tutorial Graphic Eliminate Fatigue Keep a good figure

Office white-collar workers always complain about their lack of exercise time, in fact, whether in the office, or at home, can be arbitrary movement, movement, of course, choose a more yoga yoga, exercise, Appropriate, free from space constraints, anytime, anywhere can exercise, the following Xiaobian recommend several office yoga to everyone, serious work is important, but do not overlook the health Oh.
Office Yoga Exercise Tutorial Graphic Eliminate Fatigue Keep a good figure
First, the office yoga: sitting breathing
1, sitting on a chair, inhale, back were cases, shoulders relaxed.
2, breath, head to the left to reverse, lower abdomen micro-income, knees try to tighten.
3, with the inspiratory back to positive, exhale turn to the other side, the lower body to remain intact, the upper body can be rotated slightly with the head.
Sitting breathing office yoga - Efficacy: to prevent the production of breasted hump, flexible cervical spine. Improve the spirit and increase the efficiency of the afternoon work.
Office Yoga Exercise Tutorial Graphic Eliminate Fatigue Keep a good figure
Second, the office yoga: shoulder extension
1, standing or sitting on a chair suction, vertical spine, left hand over his head, his right hand extended upward extension of the spine
2, breath, his hands cross hand, shoulders as far as possible to start. Hand on the words, you can use our towels.
3, the eyes gaze left middle of the direction of the elbow, keep breathing 2-3 times.
Office yoga shoulder extension - Efficacy: strengthen the back muscles, exercise spine, flexible shoulder.
Office Yoga Exercise Tutorial Graphic Eliminate Fatigue Keep a good figure
Third, the office yoga: alpine variant
1, sitting in a chair, double knees close together, spine vertical
2, inhale, double-arm clasped in the back hand-clasped. Two elbow adduction.
3, breath. Turned to look to the side of the body.
4, to keep breathing 2-3 times.
5, breathing back to positive, exhale repeat the other side.
Office yoga mountain variant - Efficacy: ease the pressure of the shoulder and neck, to prevent frozen shoulder, cervical spondylosis.
Reminder: can not do MM can be handed over to the fingers in the back, the natural extension can be friends. But be sure to two arms inward.
Office Yoga Exercise Tutorial Graphic Eliminate Fatigue Keep a good figure
Fourth, the office yoga: single leg knees
1, sitting in a chair, breathing left leg level from the ground, bent right leg placed on the left knee above.
2, breath, keep the right thigh to tighten, the soles of the feet as far as possible against the left knee
3, to maintain the natural breathing, back straight, feeling a rope in the head pulled our body up.
4, exchange the other side of the leg to complete the posture, each action control time in 15 seconds or more.
Office Yoga Exercise Tutorial Graphic Eliminate Fatigue Keep a good figure
5, office yoga: squatting lotus
1, squatting, knees open, heel lift, gluteal muscle adduction.
2, inhale, vertical spine, one side of the arm extended up, the other side of the arm stroking the chair next to
3, as far as possible under the stability of the waist and head and neck as far as possible to the side of the stretch, stretch. Maintain 2-3 breaths.
Office yoga squat lotus - Effect: to prevent prolonged immobility to bring lower body edema, stimulate pelvic blood circulation, flexible hip. Stretch back muscles.
Office Yoga Exercise Tutorial Graphic Eliminate Fatigue Keep a good figure
6, office yoga: camel type
1, kneeling, knees close together, breath, buttocks, pelvis forward extension, slightly backward spine.
2, inhale, arms back stroking the chair, elbows inward to close.
3, with the exhale head to the left turn, eyes relaxed.
4, breathing back to positive, exhale repeat the other side.
5, repeat 5 to 6 times.
Office Yoga Camel - Efficacy: stretch the tension of the back muscles, while reducing the back, arm fat.
Office Yoga Exercise Tutorial Graphic Eliminate Fatigue Keep a good figure
7, office yoga: simple tree-style stretch
1, standing, with the breathing bent right knee; breath, right foot against the left thigh.
2, inhale, one side of the arm above the head held high, turn the head light arm.
3, the other side of the palm of your hand stroking the side of the chair, back up, tighten the buttocks.
4, 2 to 3 times to keep breathing, the eyes can be closed.
Simple tree-style extended office yoga - Efficacy: strengthen the leg strength, strengthen physical and mental focus, and balance. To enhance the energy of the gas.
Office Yoga Exercise Tutorial Graphic Eliminate Fatigue Keep a good figure
Eight, the Office of Yoga: to strengthen the Qingtian
1, standing, feet close together, inhale, heel lift up, arms over the head held high
2, breath, tighten the buttocks, spine slowly extended to the body
3, the eye to see obliquely above 45 ° angle, keep breathing 2-3 times
Enhance the agility of the office yoga - Efficacy: regulate the body hormone balance. Stretch the spine, relieve stress and soothe the mood.
Office Yoga Exercise Tutorial Graphic Eliminate Fatigue Keep a good figure
9, office yoga: basic breathing-style show chest
1, method: sitting in a chair, legs close together. Arms straight arm support, close the jaw, spine straight. First relax the abdomen, nose breathing, and forced chest, the gas filled chest, abdomen, stomach muster; and then relax the lower jaw, breath, and relax the chest, the stomach gradually disappeared. Breath to use twice the inspiratory time, slowly exhaled from the nose, call to do, keep the breath state of 1 to 2 seconds.
2, Note: Yoga breathing points deep breathing, light breathing and static breathing. According to the magnitude of the action, the degree of difficulty and the use of different breathing methods. Regardless of what training, after practice in the training should be adjusted breathing, each time to do 5 seconds.
Office yoga basal breathing show chest type - Efficacy: tight chest, to prevent the sagging breasts, but also make the mood to keep happy, comfortable.
Office Yoga Exercise Tutorial Graphic Eliminate Fatigue Keep a good figure
10, the Office of Yoga: head pressure head flexible neck
1, method: After adjusting the sitting position to maintain the spine upright, mix thoroughly breathing. Breathing lift the right hand, help the side of the head; breath the head to the right side of the stretch, the left shoulder to relax and maintain a breath; re-inspiratory head recovery, lower left hand. Left and right hand position exchange the same action on the contralateral exercises.
2, Note: In the upper body within a small range of sideways movement, must maintain the spine upright.
Office yoga chair head flexible head - effect: you can use this time to stretch the neck muscles, relax the brain, ease the work of the long - term downward bending of the spine pressure and shoulders of the tension, so that the neck upright, Beautiful, elegant temperament distributed self-confidence.
Office Yoga Exercise Tutorial Graphic Eliminate Fatigue Keep a good figure
11, office yoga: standing back-type waist and waist to lose weight
1, the method: standing at the desk, chest abdomen, clenched hands, inspiratory twist, static 15 ~ 3O seconds, natural breathing, and then restore the breath. About four times.
2, Note: turn the waist, chest, neck, head, feet to be fixed, back muscles to straighten the head as far as possible to the rear turn to the distant look, the best look at green objects, relax the eyes.
Office yoga stance back waist weight loss - effect: twist the abdomen, can give the spine and the internal organs to stimulate and promote hormone secretion, the body is very comfortable, the mind is very clear, once again full of energy into the work.