Fitness strategies for office workers

　　How to carry out office health care for male white-collar workers? Men in the workplace have to sit in front of the computer and work hard for several hours every day. It must be pointed out that if you sit stiffly in front of the computer every day, your body will not be able to bear it. Therefore, after work, you might as well do some small fitness exercises to relax your body.

　　1. Mouse healthy usage

　　1. When using a computer, the height of the keyboard and mouse on the computer desk should preferably be lower than the height of the elbow when sitting. This will help reduce damage to the tendon sheaths of the wrist and other parts when operating the computer.

　　2. When using the mouse, do not hang your arm in the air to reduce the pressure on the wrist. When moving the mouse, do not use wrist strength but rely on arm strength as much as possible to reduce stress on the wrist.

　　3. Don’t hit the keyboard and mouse buttons too hard. Use gentle and moderate force.

　　2. Shrugging with a bell

　　During the exercise, you can hold two books in front of the body with both hands, stand with your legs about shoulder width apart, look forward, and straighten your arms and legs naturally; focus your mind on the shoulders and lift them upward first, and then shrug them back; lower the shoulders back down to return to the ready position, that is, use the weight of the books to make the shoulders make a large forward and backward rotation.

　　3. Front raise with alternating weights

　　When practicing, stand with your feet naturally straight, your legs naturally straightened, your hands holding heavy objects in front of your body, the distance is about shoulder width or slightly wider than shoulder width, your arms should be naturally straightened, look forward, and hold your chest and abdomen high. Place the weights in both hands at the side of the body, and then first pull the right arm up to shoulder level; after dropping the right arm, pull the left arm up to shoulder height, and continue training in a loop.

　　4. Weight-bearing side raises

　　During the exercise, stand with your feet naturally straight, your legs naturally straightened, your hands palms facing each other, holding the weight by your side, your hands naturally straightened, looking forward, chest and abdomen raised; focus your mind on the deltoid muscles, and use the strength there to lift the weight from the side of the body to both sides. When the arms are raised to shoulder height, you can pause for 1 to 2 seconds. Then slowly lower your arms and restore them.

　　Have you learned the above methods for male white-collar workers to exercise in the office? Smart fitness in the office, let health be with you all the time!