Effective Fitness Course for Working Men: Simple Dynamic Exercises for White-Collar Workers and Training Methods for Building Broad Shoulders to Look Like a "Handsome Man"

A typical 24-hour day for a busy male office worker goes like this: 8-10 hours sitting in front of a computer, 2 hours watching TV on the sofa, and 3 hours socializing at various events. Most of the day is spent sitting. Experts believe that prolonged sitting can affect male sexual function, and therefore recommend doing more stretching exercises.

Simple exercises for white-collar men include: (1) Knee raises: Exercises the muscles of the front of the thighs and lower abdomen. Sit on a chair, relax your neck, straighten your back, and lean your shoulders against the back of the chair. Hold the edge of the chair with both hands and support yourself. Take a deep breath, straighten your chest, tighten your abdomen, and straighten your back. Inhale first, and when you exhale, bend your knees and raise your feet. The degree of raising your feet depends on your physical fitness. Try to keep your thighs at a 90-degree angle to your body; or raise one leg by bending your knee. (2) Knee raise stretching exercise: Stand behind a chair, or in front of a wall or table. Raise one leg, grab your ankle with the hand on the same side, and hold the back of the chair with the other hand. Hold for 20 seconds and feel the muscles of the front of your thighs tighten. The knee of the supporting leg should be slightly relaxed and bent to avoid ligament injury. Keep your body straight and do not lean forward. (3) Kneeling push-ups: This exercise can exercise the pectoralis major and the back of the arms. Kneel with your knees bent and lean your body slightly forward. Keep your back straight, and hold the edge of the chair with both hands in front of you. Inhale and lower your center of gravity. Exhale and relax your elbows, pushing your body upward. (4) Stretching exercise: Grasp the back of the chair with both hands, straighten your back, and hold for 20 seconds. Relax your back muscles. Sit on the chair with your feet shoulder-width apart, relax your neck, bend your body downward, and let your arms hang naturally at your sides. Hold for about 10-20 seconds, then slowly stand up. (5) Neck stretching exercise: Relax your neck and reduce neck pain. Sit on the chair with your back straight. Chest out and abdomen in. First, use your right hand to slowly tilt your head to the right. Relax and repeat with your left hand. Keep your shoulders level with the floor, do not tilt them. Keep your back straight to stretch your muscles as much as possible.

Broad shoulders are a symbol of masculinity, and no woman prefers a man with narrow shoulders. Men who want broad shoulders should try the following stretching exercises: 1. Seated shoulder press. Sit on a chair with your feet flat on the ground; head up, chest out, eyes looking straight ahead, holding a dumbbell in each hand, arms hanging at your sides. Lift the dumbbells to shoulder height, elbows pointing down, palms facing forward, so the dumbbells are positioned directly beside your body. Engage your shoulder muscles. Raise the dumbbells in an arc along your sides until your arms are fully extended, pausing briefly. 2. Front raise. Stand with your feet slightly apart, shoulder-width apart, head up, chest out, eyes looking straight ahead, shoulders relaxed, and body upright. Hold dumbbells or other weights in your hands, arms hanging naturally in front of you. Slightly bend your elbows, engaging your anterior deltoids, and raise the dumbbells from in front of you outwards, upwards, and inwards until they are level with or slightly higher than your shoulders. Pause briefly, then return to the starting position. Keep your shoulders engaged at all times; do not relax.

Lateral Raise. Stand with feet shoulder-width apart, head up, chest out, eyes looking straight ahead, and body upright. Hold dumbbells naturally at your sides or in front of you, with your elbows slightly bent. Engage your shoulders to raise your arms outwards and upwards until they are level with your shoulders or slightly higher. Pause briefly, then return to the starting position. Keep your shoulders engaged throughout the movement. 4. Bent-Over Lateral Raise. Stand with feet shoulder-width apart, knees slightly bent, and lean your upper body to the side from the hip joint. Keep your chest up and back straight, maintaining a horizontal position with your neck and torso. Hold dumbbells in front of you. Relax your arms and engage your posterior shoulder muscles to raise your upper arms outwards and upwards until they are level with your shoulders. Return to the starting position. Exercises that broaden the shoulders can enhance a man's confidence and make his physique more imposing and powerful. During the exercise, pay attention to the accuracy of the movements and avoid using body swaying to gain momentum, as this will provide the most effective stimulation to the deltoid muscles.