Fitness exercises for mental workers

　　Because mental workers work at desks for long periods of time, lack of exercise, and insufficient activity of various organs in the body, the organ function decreases and it is easy to induce various diseases. disease . Relatively speaking, mental workers generally have poor physical fitness. Therefore, how to exercise and how to arrange exercise plans reasonably can achieve the expected effects of exercise?

　　Here is a reference for mental workers exercise Plan: Exercise for 20 minutes in the morning, walk and jog for about 10 minutes, do 5 minutes of boxing and other exercises, and 5 minutes of muscle strength training. Make a conscious effort to walk 1-2 stops to and from get off work. During your work breaks, you should get away from your desk, expand your chest, shake your hands, kick your legs, and move all the joints of your body. If you are really busy, remember to stretch yourself regularly. You can take a 10-minute walk after dinner and before going to bed. You can do a large amount of exercise once a week, such as outings, ball games, mountain climbing and other activities, which not only exercise your body, but also make you feel relaxed and happy, and help eliminate fatigue. Below we introduce the specific methods of exercise.

　　1． Shrug up and down exercise

　　Stand with your feet apart, about shoulder width apart, lift your shoulders as high as possible, so that your head is between the shoulders, pause for a moment, then suddenly drop your shoulders, do this 8 times.

　　2. arm raise exercise behind back

　　Cross your arms and straighten them behind your back, and then lift them up with force, as if pushing the base of your head with your shoulder blades. After holding for two or three seconds, your arms suddenly drop down, as if you are about to hit your waist (actually you can hit them), do 1 rep.