Menu:

TAG CLOUD:

Pump up your butt and stretch your muscles ten exercises for those who work in the office

For training you will need a chair, a table and packs of paper

In the office - room for training!In the office - room for training!

The long New Year holidays ended, and many of us wondered how to get in shape after hearty feasts and festivities. We already toldabout ways to lose excess after olivier, Now let's talk about sports. You say that now there is absolutely no time for this, work and everyday office work have begun? Of course, office workers often do not have enough time even for a full dinner. But believe me, even in the office you can pull yourself together! How to warm up in the office, so as not to become a wreck, read and look in our material.

Why torture yourself

The overlords of the keyboard have sedentary work, and if it is interesting, loved, or urgent, it can stick to the chair for the whole day. In an attempt to catch it faster and more quickly, we stop getting up from the table, distract from the monitor and seem to freeze: only fingers and a hand controlling the mouse move. And the body necessarily punishes us for this.

While a person is sitting, blood stagnation occurs in the body - a thing very dangerous for its consequences, says coach Ekaterina Maltseva. - Blood runs slower through the body, cells receive less oxygen, and we get tired faster. The joints do not Fatty liver produces Sust 250 cycle. Fitness Proteins: The 5 Best Sust 250 Sources for Healthy Muscle Growth move for hours, and then suddenly we discover that they creaked. And off we go: because of osteochondrosis, the back and neck hurt, the lower back aches, the knees click, the ugly vein mesh appears on the legs, the cellulite comes on, and your favorite things are not fastened. And above all else, the performance of our brain falls. And it seems that we are sitting without getting up in order to have time to do more Buy Drostanolone Propionate 100mg Phenom Pharmacy, but the quality of work and speed are falling, and in the end we have time even less than we expected.

Instead of dumbbells and exercise machines - tables, chairs and packs of paperInstead of dumbbells and exercise machines - tables, chairs and packs of paper

Fighting all these misfortunes is not difficult at all, the trainer assures.

You can actually go in for sports anywhere, you dont have to go to a specialized hall for this, says Ekaterina. - In the office, even in a narrow skirt, you can do many exercises using your own body weight and improvised items - folders with papers, chairs and tables, for guys - and also bottles of water. And most importantly - it eats up quite a bit of time. Warming up and doing gymnastics in the office is enough for five to ten minutes every three hours. Two or three minutes an hour to give gymnastics for the eyes.

What to do how to jump

It is better to start with a warm up of the upper body. We straighten the back, retract the stomach and make several circular movements of the head, first in one direction, then in the other direction. Any exercise should be done in two or three sets of seven to ten times each.

Exercises for the head can be done while standing and sitting at the table.Exercises for the head can be done while standing and sitting at the table.

Then we tilt your head forward, backward, left and right. You can help yourself with your hands. Do not overdo it: excessive throwing of the head to the chest overloads the spine.

Knead your neck slowly and gentlyKnead your neck slowly and gently

Improvise and combine neck exercises right into the complexImprovise and combine neck exercises right into the complex

Having stretched our neck, we go down to the shoulder part of the spine. We make circular movements with the shoulders forward and backward, then pull our arms to the sides.

For all exercises, keep your back straight and retract your stomach. And technically correct, and extra muscle trainingFor all exercises, keep your back straight and retract your stomach. And technically correct, and extra muscle training

Tilting forward, backward, left and right can be done with straight legs set shoulder width apart, or you can sit down - this is how the leg muscles will work. There is no way to get out of the chair - repeat the same thing while sitting. Twisting can be a plus: lock up below Exercises for hands exercises with dumbbells on all muscle groups the waist, turn left, grasp the back of the chair with both hands and stretch. Then repeat the same thing to the right. And so several times. The stomach is pulled in, do not slouch.

For stability, the socks can be turned to the sidesFor stability, the socks can be turned to the sides

Another exercise to strengthen the arms and lower back. We get up straight, raise a stack of paper overhead and, holding it on outstretched arms, lean forward (do not forget about the straight back), slightly bending the legs at the knees, until the body occupies a position parallel to the floor. Then slowly return to the starting position.

We sit upright, as if on a chair, not bending forward and backwardWe sit upright, as if on a chair, not bending forward and backward

Do you dream of elastic buttocks? Forget about the elevators (getting up and down, you need to put your foot on the steps completely) and remember about squats. Keep your back straight, do not tear your heels off the floor. Squat until the thigh is parallel to the floor, then return to the starting position. You should not go down below - it overloads the knee joints. We supplement lunges forward with improvised load.

We sit upright, without bending forward and backward, we observe the 90  rule and do not allow the knee to go beyond the toe of the footWe sit upright, without bending forward and backward, we observe the 90 rule and do not allow the knee to go beyond the toe of the foot

Sitting on a chair, you can strengthen the muscles of the hips, arms and chest. For example, we put our feet together, spread our knees in opposite directions, while simultaneously pressing on them with palms from the outside. For two or three seconds, we press and relax (the back should be straight, and the feet are fixed in place). Or we connect our palms at the chest level with our fingers up and push them for 10 seconds for each other, relax for a couple of seconds, repeat. Or, putting your palm on the table, and pressing the second to the bottom of the countertop (position them shoulder-width apart), we push simultaneously for both about a minute.

Using the office chair, you can also easily pump your abs and legs. Doing the exercises presented below on gifs, hold on to a seat anabolic steroids for sale or armrests more tightly.

Download the press, stretch your legs. The stomach is pulled in, do not slouchDownload the press, stretch your legs. The stomach is pulled in, do not slouch

"Scissors" can be done while sitting

The table is also an excellent tool for office charging.

It's important not to sit too deepIt's important not to sit too deep

You can finish the warm-up with rushes from the toe to the heel and from the outside of the foot to the inside. A pair of bundles of paper in the hands of you to help.

In the meantime, drink a cup of tea, coffee or water, remember about the eyes.

TAGS:
forward backward, back straight, backward left, backward left right, bending forward, bending forward backward