Office fitness
Without leaving your workplace, you can conduct a full-fledged fitness class. At the same time, your colleagues will never guess about your secret workouts. And then no amount of physical inactivity, lack of time and lack of fresh air will prevent you from getting a sporty figure and a healthy complexion.
If you look closely, you can find a lot of absolutely free exercise machines in the office. You just need to learn how to use them. Any workout, including office workouts, should start with a warm-up.
The ideal option is to go up and down two or three floors. It is good to do this every hour or two. You will immediately "wake up" the circulatory system, which is sleepy from sitting. And at the same time, you will rest for a couple of minutes from the hustle and bustle of work.
We warmed up - and let's get to work:
1. Exercise for the front surface of the thigh
Sit on the edge of a chair and put your feet together, hugging your knees to each other. Your back must be straight. Alternately straighten your left and right knees, pulling your toes toward you. Do the exercise until you feel a slight burning sensation in your muscles.
If this exercise is too easy for you, straighten both legs at once, remembering to keep your knees together. This option also allows you to use the abdominal and back muscles.
2. Exercise for the inner thigh
To influence them, it is very good to use a small inflatable ball. Simply squeeze it between your knees and rhythmically squeeze your legs until the muscles get tired. If there is no ball at hand, your fists will be suitable as resistance.
3. Exercise for the outer thigh
This is where stubborn "breeches" are formed. Sitting, hug your knees together. Place your hands on a chair on both sides, at the level of the middle of your thighs. Overcoming the resistance of your hands, press on them, straining your muscles as hard as you can for 5-7 seconds, then relax. Repeat at least 20 times.
4. Exercise for the back of the thigh
Place your feet under the table shoulder-width apart. If you are wearing high-heeled shoes, it is better to take them off. Do not forget to straighten your back and tighten your abdominal muscles. Alternately press the heel of your right and left foot into the floor, holding the tension for 5-7 seconds. Repeat the exercise 10 times with each leg.
5. Exercise - elastic buttocks
Sit on the very edge of the chair and lean forward slightly. You can put your hands in front of you on the table, but do not transfer all your weight to them. Tighten your buttocks muscles strongly and literally rise above the chair a few millimeters. Having held this position for 2-3 seconds, lower yourself to the place. Do 12-15 repetitions.
6. Chest Exercise
Sit on the edge of a chair, straighten your back and grab the armrests of the chair with your hands so that your elbows and hands are on their outer surface. Now gently squeeze your elbows, trying to pull the armrests towards you. Just don't overdo it, otherwise you will be responsible for a broken chair. Do 15-20 repetitions of this exercise, holding the tension for 5-6 seconds.
7. Exercise for the arms
Bring your elbows to your body and place your palms on the underside of the tabletop. In the same mode - 5-7 seconds of tension and relaxation - try to "lift" the table as if. This exercise strengthens the biceps. You need to do it "on conscience", until you feel a burning sensation.
8. Exercise to strengthen the triceps
To perform, you will need some stable object - a table, chair or windowsill.
Stand with your back to the selected object and place your palms on it, bending your elbows and taking them back. "Sag" a little in the shoulders and slightly bend your knees, transferring your body weight to your hands. Now bend your arms at the elbows, trying to "turn off" the leg muscles, and then unbend them back. Do as many repetitions as you can.
9. Exercise - relief press
It is unlikely that you have the opportunity to lie down on the office carpet and elegantly perform a couple of series of twists. Therefore, sit on a chair. Straighten your back, spread your shoulders and slightly tighten your buttocks. Take a deep breath and as you exhale, pull your stomach in with all your might. Perform at least 50 such pull-ins. The exercise should be performed precisely due to the tension of the abdominal muscles. Make sure that the diaphragm practically does not rise. It is very important to breathe in and out rhythmically, so do not hold your breath.
10. Exercise for the lower abdominal press
Sitting, place your hands slightly behind you, palms forward. Connect your knees. As you exhale, slightly raise your bent legs, not forgetting to keep your back straight. Do at least 30 approaches.
All exercises can be performed both together and separately. It is best to do them every day, alternating the load on different muscle groups. After training, drink water and, if possible, stretch the muscles that worked.
The training takes no more than 20 minutes. It is not at all difficult to free up this time to take care of your own health and beauty!