Which exercises can I do at the office?

You can engage in a variety of office-friendly exercises. Consider seated exercises like leg lifts, seated marches, or knee extensions. You can also utilize your chair for chair squats or desk chair leg extensions. Don't forget to take short breaks to stand, stretch, or walk around the office.

What are five exercises you can do at your desk?

It is possible to do some simple workouts when you are at your desk. Here are five convenient ways to do that: - Seated leg lift: Lift one leg at a time while remaining seated. - Chair squats: Stand up and sit back down using your chair. - Desk chair leg extensions: While seated, extend one leg straight out briefly. - Seated torso twists: Sit upright and gently twist your upper body from side to side. - Seated knee extensions: Maintain good posture and extend one leg at a time.

How to stay healthy when sitting all day?

Let's be honest, how come we stay healthy while sitting at the office all day long? It won't be impossible unless you continue to do the following light activities: - Regular Movement: Take frequent breaks to stand up, stretch, and move around. This helps combat the negative effects of prolonged sitting, such as muscle stiffness and reduced circulation. - Ergonomic Workspace: Ensure your desk and chair are ergonomically set up to promote good posture and reduce strain on your body. - Healthy Eating Habits: Opt for nutritious snacks and meals, stay hydrated, and avoid mindless eating at your desk. - Regular Exercise: Incorporate regular physical activity outside of work hours, including both cardiovascular and strength-training exercises. - Stress Management: Practice stress-reduction techniques like deep breathing and mindfulness to counteract the mental and physical toll of a sedentary job.

Workouts rau Chaw Ua Haujlwm | 15 Lub Tswv Yim Zoo Tshaj Plaws Tam Sim No

Dab tsi yog qhov zoo tshaj plaws Workouts rau Office?

Lub neej hauv chaw ua haujlwm feem ntau ua rau peb khi rau peb lub rooj ntev ntev, tsis muaj chaw rau kev tawm dag zog lub cev. Txoj kev ua neej nyob sedentary no tuaj yeem ua rau muaj ntau yam teeb meem kev noj qab haus huv, los ntawm kev nruj thiab tsis xis nyob kom txo qis kev tsim khoom thiab nce qib kev ntxhov siab.

Txawm li cas los xij, yog tias koj paub yuav ua li cas koom nrog kev ua haujlwm sai thiab ua tau zoo rau hauv koj lub sijhawm ua haujlwm hauv chaw ua haujlwm, tsis yog koj yuav pab tiv thaiv qhov tsis zoo ntawm kev zaum ntev, tab sis nws tseem yuav ua rau koj lub zog, kev xav, thiab kev noj qab haus huv tag nrho.

Hauv qab no yog cov npe ntawm 15 Txoj Haujlwm Ua Haujlwm Zoo rau Chaw Ua Haujlwm uas koj tuaj yeem yooj yim koom nrog hauv koj txoj haujlwm niaj hnub ua haujlwm. Cov kev tawm dag zog no yuav pab koj kom haum, tsom ntsoov, thiab muaj zog thoob plaws hnub ua haujlwm.

workouts rau chaw ua haujlwm — *Qhov tseem ceeb ntawm Workouts rau Chaw Ua Haujlwm | Duab: Shutterstock*

Cov Ncauj Lus ntawm Txheej Txheem

Workouts rau chaw ua hauj lwm - ceg thiab qis lub cev ce
Workouts rau chaw ua hauj lwm - Upper lub cev thiab caj npab ce
Workouts for Office - Core Exercises
Workouts for Office - Cardiovascular and Energy-Boosting Exercises
Ntsiab Cai
Workouts for Office - Cov lus nug nquag

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Sau koj cov neeg hauv pab pawg los ntawm cov lus nug lom zem AhaSlides. Sau npe mus xeem ntawv xeem dawb los ntawm AhaSlides template qiv!

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Workouts rau chaw ua hauj lwm - ceg thiab qis lub cev ce

Rau cov ceg thiab lub cev qis, ntawm no yog qee qhov 7-feeb workout tswv yim los pab kev ua haujlwm rau cov chaw ua haujlwm zoo li tsis yooj yim.

1/ Rooj Chair Leg Extensions: Thaum zaum, ncab ib txhais ceg thiab tuav nws mus rau hauv pem teb. Flex koj cov leeg quadriceps, tuav luv luv, thiab tom qab ntawd txo koj txhais ceg. Hloov ntawm ob txhais ceg.

⇒ Txhim kho lub quadriceps, txhim kho lub hauv caug ruaj khov, thiab txhim kho cov leeg pob txha.

2/ Stair nce toj: Coj kom zoo dua ntawm koj lub tuam txhab ntaiv. Nce nce thiab nqis rau kev tawm dag zog plawv. Thaum koj thawj zaug pib xyaum, xyaum ua raws li txoj kev nyiam thiab maj mam ua kom muaj zog.

⇒ Ua kom lub plawv dhia ceev, hlawv calories, thiab txhim kho lub cev qis zog, tshwj xeeb tshaj yog nyob rau hauv glutes, ncej puab, thiab nyuj.

5 feeb Workouts rau chaw ua haujlwm — *5 feeb* *Workouts rau chaw ua hauj lwm | Duab: iStock*

3/ Lub hauv caug Extensions nrog Resistance (siv ib txoj hlua tiv thaiv): Zaum nrog koj txhais taw tiaj tus hauv pem teb. Loop ib txoj hlua tiv thaiv nyob ib puag ncig koj pob taws. Nthuav ib txhais ceg ncaj tawm mus rau sab tawm tsam cov qhab tsis kam. Rov ua dua rau sab nraud.

⇒ Txhim kho lub duav abductors thiab cov leeg pob txha.

4/ Phab ntsa zaum: So koj nraub qaum tiv thaiv phab ntsa. Xav txog tias koj zaum ntawm lub rooj zaum. Xaub koj lub nraub qaum rau ntawm phab ntsa kom txog thaum koj lub hauv caug khoov ntawm 90-degree lub kaum ntse ntse. Tuav txoj hauj lwm no kom ntev li ntev tau.

⇒ Ua kom koj cov leeg nqaij thiab ua kom muaj zog.

Kev xyaum tsis tu ncua ntawm cov kev tawm dag zog no tuaj yeem muab ntau yam txiaj ntsig ntawm kev txhim kho lub cev qis thiab kev noj qab haus huv tag nrho. Qhov no yog qhov tshwj xeeb tshaj yog muaj txiaj ntsig vim lub cev qis feem ntau tsis tshua muaj kev ntxhov siab rau lub cev.

Workouts rau Office - Upper Body and Arm Exercises

Cov workouts twg rau chaw ua haujlwm pab cob qhia koj lub cev thiab caj npab zoo? Tshawb xyuas 3 qhov yooj yim kawm thiab xyaum ua haujlwm raws li hauv qab no:

5/ Desk Push-Ups: Sawv ntsug ntawm koj lub rooj. Muab koj txhais tes tso rau ntawm ntug ntawm lub rooj, me ntsis dav dua lub xub pwg dav sib nrug. Khaws koj lub cev hauv txoj kab ncaj nraim ntawm lub taub hau mus rau pob taws. Txo koj lub hauv siab mus rau lub rooj los ntawm khoov koj lub luj tshib. Thawb rov qab mus rau qhov chaw pib.

⇒ Txhim kho koj lub hauv siab, lub xub pwg nyom, thiab triceps, txhim kho lub cev lub zog thiab lub cev.

6/ Tricep Dips(siv qhov chaw ruaj khov): zaum ntawm ntug ntawm qhov chaw ruaj khov, zoo li koj lub rooj lossis lub rooj zaum ruaj khov. Muab koj txhais tes rau ntawm ntug nrog koj cov ntiv tes taw rau pem hauv ntej. Xaub koj lub duav tawm ntawm qhov chaw thiab txo koj lub cev los ntawm khoov koj lub luj tshib. Thawb rov qab mus rau qhov chaw pib.

⇒ Lub hom phiaj thiab tones koj triceps (cov leeg ntawm sab nraub qaum ntawm koj txhais caj npab).

yuav ua li cas nyob rau hauv cov duab nrog ib tug chaw ua hauj lwm — *Yuav ua li cas kom nyob twj ywm nrog txoj haujlwm ua haujlwm - Workouts for office program* | *Image: Shutterstock*

7/ Qhov Rooj Ncej Pull-Ups: Nrhiav ib lub qhov rooj ruaj khov. Tuav tus ncej nrog ob txhais tes, xibtes tig koj. Dai ntawm tus ncej thiab rub koj lub hauv siab mus rau tus ncej. Txo koj tus kheej rov qab.

⇒ Lub hom phiaj koj nraub qaum thiab biceps, txhim kho lub cev lub zog.

Cov kev tawm dag zog lub cev thiab caj npab no tuaj yeem muab tso rau hauv koj qhov chaw ua haujlwm niaj hnub ua kom muaj zog thiab ua kom muaj zog ntau lub cev nqaij daim tawv, txhim kho lub cev, thiab txo qhov nro. Nws yog ib qho tseem ceeb uas yuav tau xaiv qhov hnyav los yog qib kev tiv thaiv rau txhua qhov kev tawm dag zog kom muaj kev nyab xeeb thiab ua haujlwm tau zoo.

Workouts for Office - Core Exercises

Yuav ua li cas ua workouts rau chaw ua hauj lwm uas koom nrog kev siv koj lub plab cov leeg thiab cov leeg nraub qaum hauv txoj kev sib koom ua ke? Siv qee lub sij hawm los xyaum cov kev tawm dag zog hauv qab no thiab koj yuav xav tsis thoob tias lawv yooj yim npaum li cas rau koj cov leeg nqaij.

8/ Seated Russian Twists: Zaum nrog koj txhais taw ncaj nraim rau hauv pem teb thiab lub hauv caug khoov. Me ntsis lean rov qab, tuav lub cev zoo. Interlace koj ob txhais tes thiab twist koj lub cev sab sauv mus rau ib sab thiab tom qab ntawd rau lwm qhov.

⇒ Lub rooj zaum Lavxias yog qhov zoo heev rau kev tsom koj cov leeg oblique, txhawb nqa lub duav txhais dua, thiab txhawb nqa lub zog tseem ceeb.

9/ Planks (ua luv luv): Zaum ntawm ntug ntawm koj lub rooj zaum nrog koj txhais taw rau hauv pem teb. Muab koj txhais tes rau ntawm lub rooj zaum, ntiv tes tig mus rau pem hauv ntej. Tsa koj lub cev tawm ntawm lub rooj zaum, tuav txoj kab ncaj nraim ntawm lub taub hau mus rau pob taws. Tuav txoj haujlwm no rau lub sijhawm luv luv, xws li 10-20 vib nas this.

⇒ Planks koom thiab ntxiv dag zog rau koj cov tub ntxhais tag nrho, suav nrog lub plab, obliques, thiab sab nraub qaum, thaum tseem pab ua kom lub cev zoo dua.

1 feeb ua haujlwm hauv chaw ua haujlwm — *Ib qho yooj yim workouts - 1-feeb chaw ua hauj lwm ce*

10 / Standing Torso Twists: Sawv nrog koj txhais taw hip-dav sib nrug. Nthuav koj ob txhais tes ncaj nraim mus rau sab. Tig koj lub cev sab sauv mus rau ib sab, tom qab ntawd rov qab mus rau qhov chaw nruab nrab, thiab rov ua dua rau lwm sab.

⇒ Sawv ntsug torso twists koom nrog koj obliques, txhawb tus txha caj qaum, thiab ntxiv dag zog rau cov tub ntxhais.

11 / Lub hauv caug Extensions: Zaum nrog tus cwj pwm zoo thiab koj ob txhais taw tiaj tus hauv pem teb. Nqa ib txhais ceg ncaj nraim rau pem hauv ntej ntawm koj, tuav nws luv luv, txo qis, thiab rov ua dua nrog lwm ceg.

⇒ Cov kev tawm dag zog no ntxiv dag zog rau cov tub ntxhais thiab koom nrog cov leeg hauv plab.

Ua cov kev tawm dag zog tseem ceeb no hauv koj qhov chaw ua haujlwm niaj hnub tuaj yeem pab koj txhim kho lub cev muaj zog thiab ruaj khov, ua rau kev txhim kho lub cev, txo qis kev tsis xis nyob, thiab txhim kho tag nrho cov leeg nqaij. Nco ntsoov ua lawv kom raug thiab tsis tu ncua kom tau txais txiaj ntsig zoo tshaj plaws. "

Workouts for Office - Cardiovascular and Energy-Boosting Exercises

Cardiovascular thiab Energy-Boosting Exercises kuj tseem ceeb heev rau koj lub hlwb thiab lub cev kev noj qab haus huv ib yam nkaus. Tsis txhob tso tseg, koj mus rau qhov kawg.

12 / Lub hauv caug siab March(kev taug kev hauv qhov chaw nrog lub hauv caug siab): Sawv nrog koj txhais taw hip-dav sib nrug. Pib taug kev hauv qhov chaw thaum nqa koj lub hauv caug siab li ua tau nrog txhua kauj ruam. Ua kom nrawm nrawm.

⇒ Lub hauv caug siab taug kev nce koj lub plawv dhia, txhawb nqa cov hlab plawv, thiab ntxiv dag zog rau cov leeg nqaij.

*Qhov kev tawm dag zog zoo tshaj plaws rau cov neeg ua haujlwm hauv chaw ua haujlwm*

13 / Khiav hauv qhov chaw: Sawv nrog koj ob txhais taw xis hip-dav sib nrug. Pib jogging nyob rau hauv qhov chaw, nqa koj lub hauv caug, thiab viav vias koj txhais tes ib txwm zoo li koj nyob nraum jogging. Khiav ntawm ib qho nruab nrab, khov kho ceev thiab nce kev siv zog tom qab siv rau nws

⇒ Kev khiav hauv qhov chaw pab txhim kho cov hlab plawv endurance, hlawv calories, thiab ntxiv dag zog rau ob txhais ceg.

14 / Butt Kicks(jogging nyob rau hauv qhov chaw thaum ncaws koj heels rau koj glutes): Sawv nrog koj txhais taw hip-dav sib nrug. Pib jogging nyob rau hauv qhov chaw thaum nquag ncaws koj heels rau koj glutes nrog txhua kauj ruam. Ua kom nrawm nrawm.

⇒ Butt kicks pab txhawb koj lub plawv dhia, txhim kho cov hlab plawv, thiab lub hom phiaj ntawm cov leeg nqaij.

15 / Standing Leg Raises: Sawv siab nrog koj txhais ko taw ua ke. Nqa ib txhais ceg ncaj nraim rau pem hauv ntej ntawm koj kom siab li qhov ua tau thaum tswj kev sib npaug. Txo nws thiab rov qab nrog lwm txhais ceg.

⇒ Qhov kev tawm dag zog no ua kom lub plawv dhia, txhim kho kev sib npaug, thiab ntxiv dag zog rau cov leeg nqaij.

Ntxiv cov kev tawm dag zog lub plawv zoo rau koj qhov chaw ua haujlwm niaj hnub tuaj yeem txhawb koj lub zog, txhim kho koj cov hlab plawv, thiab txhim kho koj lub cev tag nrho. Xyuas kom koj ua lawv ntawm qhov nrawm uas yooj yim rau koj thiab ceev faj kom tsis txhob muaj kev raug mob.

Ntsiab Cai

Cov no yog cov kev tawm dag zog saum toj kawg nkaus rau cov neeg ua haujlwm hauv chaw ua haujlwm. 3 workouts ib hnub twg thiab ua kom nws tus cwj pwm, koj lub cev thiab lub siab yuav sau tau cov khoom plig.

Workouts Rau Chaw Ua Haujlwm - Cov lus nug nquag

Kuv tuaj yeem ua li cas ntawm qhov chaw ua haujlwm?

Koj tuaj yeem koom nrog ntau yam kev ua haujlwm hauv chaw ua haujlwm. Xav txog kev zaum zaum xws li nqa ceg, zaum taug kev, lossis lub hauv caug txuas ntxiv. Koj tuaj yeem siv koj lub rooj zaum rau lub rooj zaum squats lossis rooj zaum rooj zaum ceg txuas ntxiv. Tsis txhob hnov qab siv sijhawm luv luv los sawv, ncab, lossis taug kev ncig lub chaw haujlwm.

Dab tsi yog tsib yam uas koj tuaj yeem ua ntawm koj lub rooj?

Nws muaj peev xwm ua tau qee qhov kev ua haujlwm yooj yim thaum koj nyob ntawm koj lub rooj. Nov yog tsib txoj hauv kev yooj yim los ua qhov ntawd:
- Seated ceg nqa: Nqa ib ceg ntawm ib lub sij hawm thaum tseem zaum.
- Lub rooj zaum squats: Sawv ntsug thiab zaum rov qab siv koj lub rooj zaum.
- Lub rooj zaum rooj zaum ceg txuas ntxiv: Thaum zaum, ncua ib ceg ncaj tawm luv luv.
- Zaum torso twists: Zaum upright thiab maj mam twist koj lub cev sab sauv ntawm sab mus rau sab.
- Lub hauv caug txuas ntxiv: Ua kom lub cev zoo thiab nthuav ib ceg ib zaug.

Yuav ua li cas noj qab nyob zoo thaum zaum txhua hnub?

Cia peb ua siab ncaj, ua li cas peb thiaj noj qab nyob zoo thaum zaum ntawm qhov chaw ua haujlwm txhua hnub? Nws yuav tsis ua tsis tau yog tias koj txuas ntxiv ua cov dej num hauv qab no:
- Kev txav tsis tu ncua: Siv sij hawm so kom sawv ntsug, ncab, thiab txav mus los. Qhov no pab tiv thaiv qhov tsis zoo ntawm kev zaum ntev, xws li cov leeg nqaij tawv thiab txo qis.
- Ergonomic Workspace: Xyuas kom koj lub rooj thiab lub rooj zaum yog ergonomically teeb tsa los txhawb lub cev zoo thiab txo qis rau koj lub cev.
- Kev Noj Qab Haus Huv Noj Qab Haus Huv: Xaiv cov khoom noj txom ncauj thiab zaub mov noj, nyob twj ywm, thiab tsis txhob noj zaub mov tsis zoo ntawm koj lub rooj.
- Kev qoj ib ce tsis tu ncua: suav nrog kev ua lub cev tsis tu ncua sab nraum lub sijhawm ua haujlwm, suav nrog ob lub plawv thiab lub zog-kev ua haujlwm.
- Kev Tswj Kev Nyuaj Siab: Xyaum cov tswv yim txo kev ntxhov siab xws li ua pa sib sib zog nqus thiab kev nco qab los tiv thaiv kev puas siab puas ntsws thiab lub cev ntawm txoj haujlwm sedentary.

Hloov Khoom noj txom ncauj | Kev Noj Qab Haus Huv