Millions of people around the world lead a sedentary lifestyle. Often they don’t have the strength to go to the gym or even work out at home. If you live according to the “work-home-home-work” pattern, this is not an excuse. You can keep fit even in the office. This will take literally 10-15 minutes, and colleagues may not even notice your increased activity in the workplace.
Tilt the head from side to side (you can add head rotation to the right and left). This good old exercise, familiar from school times, helps improve blood circulation and stretch a tired cervical spine. We do bends 8-12 times.
Photo: istockphoto.com
Is it possible to lose weight without leaving your office?
How can women solve these problems? Most of them don't have time to train. But visiting various fitness centers and gyms for this is not at all necessary. You can perform weight loss exercises right at your workplace in your office or at home. It’s not easy to believe at first glance, but having a perfectly flat stomach, a wasp waist and thin thighs without leaving the office or home is real. You can bring your figure to the desired result by just doing a few simple exercises every day, sitting in an office chair.
Lose weight without leaving your office
Daily exercises while sitting on a chair in the office for weight loss will help you easily jump into your favorite jeans, and also buy, finally, that very swimsuit in which you can feel like a queen on any beach. You just need to start your path to the cherished number on the scales!
Exercises in the office or fitness in the workplace
It would seem that I sat all day, did not leave the office, and my legs felt like lead... What can you do, this is a reward for comfort and a sedentary lifestyle.
Now it would be nice to go to the gym or at least exercise on the treadmill. But as always there is no time and energy for this. Then you have only one option - do gymnastics right at your workplace! Gymnastics in the office is not as scary as you think. You don’t have to come to work 15 minutes earlier so that you and your colleagues can wave your arms and legs, inhale and exhale, and do squats to the sound of friendly panting. And there is no need to turn your office into a gym by converting the doorway into a horizontal bar.
You can tone up and relax almost all muscle groups without leaving your computer, using a chair or armchair as a tool. And sometimes with the help of such simple exercises that even the boss won’t suspect anything. And if the presence of strangers does not bother you, you can arrange a full-fledged physical education session for yourself. Or take some time out of your lunch break and do some more serious physical movements. So sit back in your work chair as comfortably as possible and go ahead!
I'm spinning, I'm spinning, I want to warm up
Have you noticed that very often at the end of the working day your head starts to hurt? This is natural: after all, you work without practically lifting it. So it will be very useful to twist it at least periodically. First, right and left, as if looking around (it is recommended to do this and all subsequent exercises 15-20 times). Then, with a significant look, throw your head back (let everyone think that you are looking at a crack in the ceiling) and tilt it down in deep thought.
There is also a more thorough warm-up for the cervical vertebrae. Place your right hand on your left temple and tilt your head towards your right shoulder, trying to touch it with your ear. The same thing - in the other direction. Now raise your hands up, fold them into a lock and lower them onto your head. Stretch your chin to your chest, making pressing movements with your palms on your head.
Weak spot is the back
The most vulnerable spot for office workers is their back. Acquiring osteochondrosis is a piece of cake. Lack of physical activity leads to muscle degradation, and then off we go: your heart hurts, your leg hurts... At 30, you look like a complete wreck. No wonder: according to experts, 80% of all our diseases are caused by problems with the spine. Therefore, for those who want to have a healthy back, all means are good. Raise your arms up and inhale. Did half the office look up at the crunch in your back? It's OK. But the vertebrae are back in place.
Now move your right hand back as far as possible, and rest your left hand on your right knee, trying to look back at this time. Then, using the same principle, perform the exercise in the other direction.
You can try one more option. Move your chair and your chair away from the table at arm's length. Grab the edge of the tabletop, place your legs as wide as possible and bend your knees - in this position, bend well. This allows you to effectively use the muscles of the back and shoulder girdle.
All in your hands
Flabby arm muscles are a bad adornment not only for the stronger sex. There is no need to make excuses that you don’t even have enough time to have a proper lunch, let alone carry equipment in the gym. You can give your hands a sexy look without interrupting your work. Naturally, you can’t do without power load. But you don't have to carry dumbbells to the office. Take a heavy book in your hand and touch your spine with it. At the same time, hold your elbow with your other hand.
If you drink mineral water, do not throw away the empty plastic bottle. Fill it with water (the volume depends on weight: a container of 0.5 liters will be too small for a young person). Moving the outstretched arm with the weight clamped in it to the side, lift it above your head, and then return to the starting position.
Now make it more difficult. Take the bottle in your right hand and lift it up (your back should be straight at this moment). Bend your elbow and lower the weight behind your head, pressing your elbow to your head. Then repeat the movement with your left hand. If you systematically perform such exercises with a normal load, the beauty of your hands is guaranteed.
Tummy
Place your hands on the armrests of the chair and lift yourself up without touching the floor with your feet. In this case, it is advisable to touch your knees to your chest. However, an untrained person is unlikely to master such a trick. However, don't give up. If you do everything right, you will kill two birds with one stone in one fell swoop: you will stretch your shoulders and pump up your abs!
Grasp the seat of the chair with your hands. Raise your straightened legs so much that you feel tension in your abdominal muscles. Repeat the exercise 20 times. To engage your side muscles and remove the ugliness hanging over the waistband of your jeans, rotate your bent knees left and right.
Are you the happy owner of a separate office? You can try a more radical way to pump up your abs. Sit sideways on an armchair or chair, rest your back on one armrest and place your feet on the second. Holding the seat and back with your hands, lift your body while simultaneously pulling your legs bent at the knees towards it.
Hard? Who promised that it would be easy?
Beautiful buttocks
If you don’t want to get prostatitis, get hemorrhoids or fatten up your butt, you’ll also have to work on it. In order for your buttocks to be elastic and toned, we recommend regularly performing a simple exercise: forcefully contract the muscles of your buttocks and relax after a few seconds.
It would be nice to have a tennis ball at work. Hold it between your feet and squeeze with force. Do you feel the muscles tense in the place where you sit? That's the same! By the way, the ball can be used in another way: just sit on it. The position, of course, is not very comfortable. But experts say that in this way you can prevent the occurrence of cellulite.
Feet my feet
Oddly enough, those who lead a sedentary lifestyle suffer no less from their legs than those who do not squat all day. Since blood circulation is disrupted, varicose veins are a very distant prospect. To avoid this disease, try to resolve fewer questions over the internal telephone. Need to ask something from a colleague in the next office? Stomp your feet there! The more often you lift your mortal body and move (especially up and down the stairs), the better you will feel.
No need to move? Walk in place right under the table. Shift from foot to foot, “run” in place, tap your heels on the floor. Practice gripping small objects like a pencil or pen with your toes (you don't have to take off your socks or tights to do this). Or roll them on the floor. And give up the bad habit of crossing your legs! This is both unaesthetic and harmful to health.
In general, if you don’t want to work for a pharmacy, do not deny your body the pleasure of invigorating with the help of the listed exercises. Good health and beautiful posture are guaranteed!
• About 90% of the world's population suffers from osteochondrosis. Among office workers, almost 85% are susceptible to this disease.
• According to world statistics, problems with veins are observed in 60% of people who spend most of the day on their feet. Those who work while sitting are half as likely to develop varicose veins.
• Don't get carried away with strength exercises like abdominal crunches after lunch - let the food digest normally.
• Don't make too sudden movements. No matter what time your trousers or shirt are cracked, it will be a laugh...
• Do not try to take such a load that you break seven sweats. There is nowhere to take a shower.
