5 tips for office workers to prevent obesity from overwork! Private Edition Preview

When modern people talk about the word "overwork", their faces often change drastically. Currently, people are more worried about "overwork obesity", which is a new civilization disease that is more terrifying than cancer. Jay Zhang, a celebrity professional body sculpting and fitness coach who suffered from overwork in his 20s, cancer in his 30s, and fire in his 40s, has escaped from a series of tragic situations and realized the beauty of "moving to live". He will release a new book "Celebrity Coach Helps You Stop Overwork and Obesity". The book uses props such as chairs, towels, and mobile phone straps to design movements suitable for office workers to avoid overwork and obesity. Let netizens have a sneak peek at the following highlights! (Video/Photographer Yang Bokang)

Before office workers learn "anti-overwork obesity exercises", they need to learn how to stretch and relax.

Before learning the "Office Workers' Anti-Overwork Obesity Exercises" demonstrated by Teacher Jay Zhang, office workers need to learn how to stretch and relax, that is, to increase their flexibility. If you want to increase flexibility, you must move your joints frequently, otherwise your flexibility will deteriorate. Only by doing a complete slimming stretching training can you not only promote blood circulation and make the brain full of active oxygen, but also achieve the effect of losing weight, shaping the body and preventing fatigue.

★The first step: Neck stretching exercise

1. Press the head with the right hand: Press the head with the right hand diagonally to the right while breathing in and out gently.

2. Press the head with the left hand: Press the head with the left hand diagonally to the left while breathing in and out gently.

3. Hold your neck with both hands: Hold your neck with both hands, press lightly and breathe in and out gently.

The first move: neck stretching exercise with hand pressure on the head. (Photo by Yang Bokang)

The first move: Hold your neck with both hands and press lightly while inhaling and exhaling. (Photo by Yang Bokang)

★The second move: Sculpting chest chair exercise

1. Sit firmly: place your hands on your legs, tighten your abdomen, lift your chest, and inhale to get ready.

2. Lightly press the palms: lightly grasp the other palm, gently inhale and exhale, stretch the hands and exhale lightly, repeat this operation back and forth.

3. Hands behind: Stretch your hands behind and open your chest.

The second move: Sculpting chest hand chair exercise, lightly grasp the palm of one hand with the other hand, gently inhale and exhale to stretch the hands, lightly exhale, and repeat back and forth. (Photo by Yang Bokang)

The second move: stretch your hands backward: stretch your hands backward and open your chest. (Photo by Yang Bokang)

★The third trick: towel waist shaping exercise

1. Place the towel on top of your head: Hold the towel high above your head with both hands and inhale gently.

2. Gentle side bend: Bend your body from the waist and back, and exhale gently.

The third move: towel waist shaping exercise, hold the towel high above your head with both hands and inhale gently. (Photo by Yang Bokang)

The third move: Use the towel to move your body from the waist to the side and exhale gently. (Photo by Yang Bokang)

★The fourth trick: mobile phone strap abdominal and back exercises

1. Hold the rope with both hands: Hold the rope with both hands and place it in front of your abdomen and inhale to prepare.

2. Raise your hands to your chest: exhale lightly and raise your hands to your chest, moving back and forth.

The fourth move: Use a mobile phone strap to shape your abdomen and back. Hold the rope with both hands and place it in front of your abdomen and inhale to get ready. (Photo by Yang Bokang)

The fourth move: exhale lightly and raise your hands to your chest, moving back and forth. (Photo by Yang Bokang)

★The fifth trick: Exercises to shape your waist and back in bed

1. Lie on your back and inhale: Lie on your back with your body facing upwards, place your hands on your sides, and prepare to inhale.

2. Body stretching: Move one foot to the side of the body and straighten the side of the back.

3. Bend your knees and pull your legs toward your chest to stretch your spine and back.

The fifth move: Do back-shaping exercises on the bed. Stretch your body, move one foot to the side of your body, and straighten your back. (Photo by Yang Bokang)

Fifth move: Bend your knees and pull your legs toward your chest to stretch your spine and back. (Photo by Yang Bokang)

★Physical fitness stretching exercise principles★

1. To increase flexibility, it should be achieved gradually, so it is best to do it every day. If you seldom exercise, stretching for at least 6 weeks will be effective.

2. It will be more effective if you do a few minutes of simple warm-up first and then stretch your body.

3. Stretching must start with simple movements and gradually increase the difficulty, but it is not advisable to engage in dangerous movements.

4. Different muscle groups should be stretched alternately and evenly on both sides.

5. First, gently and slowly stretch the muscles to the point of tightness, but not to the point of pain, and then hold the position for 30-60 seconds.

6. When stretching, you must avoid improper stretching movements, for example: do not over-flex the knees and neck. Do not hyperextend your knees, neck, or lower back. Do not twist or put stress on the knee. Don't hold your breath during exercise. Don't stretch a long and weak muscle, and don't force a short and strong muscle.

7. Please keep your breathing smooth during the operation, exhale when you exert force, inhale when you relax, and it is best to inhale through the nose and exhale deeply through the mouth.

8. For beginners, you can perform 3 to 5 sets of repetitions. For better results, you can perform 5 to 8 sets or more.

9. If you feel unwell during the operation, please stop the operation immediately and consult your doctor for the reason.