Do you have a desk-based job that usually spends eight hours or more sitting each day? Exercise outside working hours can help to fight some side effects of sitting, reports have found that it cannot be enough alone. So this is very urgent to learn how to exercise at the desk.
What can you do?
Beginners have the opportunity to stand and try to move at least once per hour. In addition, there are powerful exercises that you can do on your desktop during the day. Here are some experiments:
Feel the handle
Add your thigh muscles in your day to get your blood on your feet by pumping and strengthening the muscles. Use a small ball and place it between your knees. Squeeze your thighs together as tight as you can, and hold on for a few seconds. Then stretch this tension slowly from the ball between the knees. Repeat this 20 times.
Make a translation
Get off by working with plank and knee. This works on the belly and oblique muscles strengthen your heart and back. Place your hand on the table or chair and enter the plank position. Hold the backbone in the queue (not backward) and pull the left knee directly to the elbow. Repeat the process on the other side and repeat the pages repeatedly for two minutes.
Simply crouching this works with feet and embers, and also gets your heart pumping. Your back should be in the direction of your chair and keep your position upright. The legs are separated by shoulders. Drop down and tap the butt behind the chair. Do this 20 times.
Making Sauces By achieving some triceps dips create the intensity in the upper part and expel unstable wobbling. Put your hands on your shoulder (finger to a body). When your seat and knees are bent, bend your elbows until your arms make a 90-degree angle. Slide back to the starting position and repeat 20 times.
Look at the desk for a giant paper or a sealed package of printing paper. Place the seat between the knees and press the legs inward, touching the inside of the thighs. Press the paper film for 30 to 60 seconds while you sort the avalanche of morning e-mails.
The slog, then the jog
Instead of running for hours without stopping, take a short break for a stationary jog. Stand up from the chair (admire the trail left!) And run to the place. Want to sniff a little more? Raise your knees! Continue for one minute, go back to the worksheets and repeat.
Grab the foam roll and give your breast a little relief for this easy restoration. Lying on the floor bent on the knees, feet flat on the floor. Place the foam roll under the shoulders. Activate the abs and back (with the neck with the spine), and the arms extend to the ceiling. Return to the starting point and make sure the pulley is loosened from the lower back. Do this several times until your back is.
Lets see in video as well how to do exercise at desk
Hammy lunch break
Strengthen the thigh with this right curl. Stand up behind your chair and hold it for support. Gently press a foot back and point with your heel onto your thigh. Lower your foot and repeat the exercise with the other leg. Make 10 samples, eat a snack and then do 10 more.
Walking during work is totally underestimated. Take a walk through the corridor to meet colleagues or meet a new employee. Or, instead of writing extensions and sending lazy emails to the two-door manager, you have some time in the face. Be careful with the tempting sweets when you do the tricks.
The printer of the patient
The Chief of Staff has only asked to print a 200-page presentation “perfect”. Why do you remain disproportionate on the printed pages if you could carve your calves with calves? Stand out, spread your feet off your shoulders, press your toes, hold you at the top and back. Repeat these steps for three sets of 12 to 15 repeats or until you finish printing, faxing, or scanning. Ready to ascend? Try to raise only one leg at a time.
The soft seat pulls on
Believe it or not, some desktop devices can be kept secret, and this isometric exercise of the buttocks belongs to it. To begin toning, simply press the buttocks, hold down for 5-10 seconds, and release. Repeat this process until the agenda is wrapped or the step of the buttocks. The results will be exciting in more than one respect.
If pay increases are not visible, you should raise your legs. (Bonus: barely visible under the desk!) While you are sitting, stretch one or both legs and hold it for five seconds or longer. Then lower your legs to the ground without letting your feet touch the ground. Repeat (alternating legs so high separately) for 15 repetitions. Overpowered Place a handbag or an ankle strap on your ankle to increase the weight, or for more abdominal training, add a shrink.
The crouching office
Has he mastered the art of standing up? Add a knee bend! Begin to stand with your feet (and the office chair drops). Bend your knees slightly so that your thighs are almost parallel to the floor as if you were sitting on a chair. When folding, lift your arms up or to the computer screen. Keep your knees together and aligned. Hold down the button for 15 seconds and release. Repeat this process for 4-6 repetitions.
Working a long time in the desk is very common in these days. To ensure good health, you have to keep doing exercise at your desk daily. Set these exercises daily to your work and you are well on your way to a stronger body, fresh minds, and more well-being.
Have a nice healthy life