Simple exercises to shape American gestures!

Sedentary and maintain a posture is very easy to create pressure on the spine, causing local muscle fatigue, which in turn raises cervical spondylosis, PERIARTHRITIS, Tenosynovitis, muscle strain, etc.

To this end, the Beijing International Club personal trainers recommend zhangqiang to a suite from Europe and the United States to circulate Office exercise, where you can experience the movement while working, the fun of self-cultivation, decompression.

1. chest-expanding

Method: upright, with his hands behind his handshake, drooping shoulders and clamping, arm with a chest to upgrade, the higher the better.

Arm lift with nose inhalation of oxygen, as many drop out.

Function: can help you say goodbye to white-collar enemies — the mouse hand and back injuries.

Unexpected harvest is when you walk, no longer slouch also expanded its chest.

2. the calm alternate breathing method

Method: sit straight, right hand thumb on the right index finger, middle finger alae NASI, placed in the nose, nose ring on the left.

Down the left nostril, lift the thumb with the right nostril for 5 seconds. Put the thumb leaning right nostril, hold your breath for 5 seconds, then release the left nostril, breathes 5 seconds. Then use the left nostril, use the right nostril breathes.

Role: immediate stabilization of emotion, keep a cool head.

Apply: when thinking cannot be meditation or make major decisions.

3. stretch your neck Woods-

Method: vertical, head gently sloping to the right, the right light at the right shoulder, even with the nose; after one minute take a deep breath, change to the other side of the practice.

Relax, breathe with meditation, the idea of the picture by now dull Office switch to green trees breeze of the Lake, imagine yourself is that wearing garlands, look at the sea goddess, the effect is natural is better.

Role: mitigation of cervical fatigue, relieving anxiety.

Use: phone, tak

e the lift.

4. waist abdominal obesity

Method: vertical, legs apart about 1 m, toe forward.

Take a deep breath, slowly move your left hand lift his head, breathes, dumping body slowly to the right, the right hand on the right side of the legs, lungs, and maintain this action 5-10 seconds. Take a deep breath, slowly will reset the body, breath, to lay down their arms, and relax. Exchange right arm to do the same action.

Role: solid abdomen and waist, relax back.

(Practice editing: Tran Hung Wong)