Before radio in the middle of the day broadcast a special program "Production gymnastics."It was specifically designed so that people can perform simple exercises, directly from the machine or on the desktop.
If you have most of their time at work, in the evening is really hard to make myself do it.So try to allocate a few minutes for simple exercises during the working day.It not only cheer you, but also relieve fatigue in the muscles tense.Regular exercise and help lose weight.
Fitness in the office, like any other workout should start with a warm-up.The most suitable option - to go up and down stairs or walk a few times along the corridor.Take a break from work now and do some exercises with improvised means.
1. exercise will help get rid of fat on the thighs.In the sitting position must have knees pressed together.Put your hands on an office chair with both sides at mid-thigh.Overcoming resistance hands, press down on them, spreading apart her knees, with muscles to strain as much as possible for a few seconds, then relax.Do 20 repetitions.
2. exercises for the abdominals, hips and back.Sit on a chair closer to the edge, feet put together to knees were pressed against each other.Be sure to keep your back straight.Legs straighten in turn, pull the sock.Exercises to do while in the muscles appears a slight burning sensation.At the request of exercise can do more complex: unbend just two feet, and the knees should be together.
3. Exercise good coaching front of the thigh and buttocks.Sit as close as possible to the edge of his chair and leaned forward torso.Hands down lower, struggling tighten your buttocks and slightly lift the chair over.Hold this position for a few seconds, then fall into place.Do 12-15 repetitions.
4. Exercise trains the hamstring.Feet under the table should be shoulder width apart when put on high-heeled shoes, it is better to remove them.Keep your back straight, tighten your abdominal muscles necessarily.Crush heels alternately right and left feet on the floor, holding voltage of a few seconds.Do 10 times for each leg.
5. Exercise trains the inner thighs.Pinch between his knees a small rubber ball or a fist.Squeeze the ball to the feet until the legs do not get tired.
6. Exercise training for thoracic.Sit on the edge of an office chair, clasp hands arms of the chair so that your forearms and turned him down on the surface, the back should be straight.Evenly squeeze the elbows, trying to pull both arms of the chair to him.Make exercise for 15-20 reps, muscle tension button for at least 5 seconds.
7. Exercise trains the lower abdomen (abdominal).Sit on a chair, his hands behind him uprites, legs joined together.On the exhale, lifts the legs bent at the knees, and hold the back straight.Perform 30 repetitions.
Finally, take note of a few tips.Involved in fitness in the office is best before lunch, somewhere in the middle of a busy day.And in any case, do not eat immediately after training: as you know, physical activity increases your appetite, so you will want to eat something extra.
Articles Source: shkolazhizni.ru
