Fitnes exercises in the workplace
The main advantage of these exercises is that they do not require special sports clothing. They can engage in a tight skirt and heels.
In addition, during intensive training you will not sweat which is very important during your stay on the job.
Before proceeding to the exercises we need to perform warm-up and warm up the muscles. For this you will need to climb and descend two or three times the stairs to the second floor.
Exercise # 1
Need to sit on a chair so that your back is straight, feet together and stretch the buttocks.
Take a deep breath, and then exhale maximally drawing the abdomen. This exercise should only be performed by the abdominal muscles, the diaphragm lifting should not. Repeat 30-40 times.
Exercise # 2
Lean slightly on the table. While sitting, move to the edge of the chair and gently tilt the torso forward. Much strain the muscles of the buttocks and for a couple of seconds to tear buttocks on the floor centimeters from the chair and return to the starting position. Repeat 20 times.
Exercise # 3
Need to sit in a chair with armrests and lean against the seat back. Clench the armrests so that your elbows and palms were located on the outer side.
Keep the elbows in such a way as if you want to squeeze the armrests to yourself. Keep your chest muscles 8 seconds in tension and then relax. Repeat 30 times.
Exercise # 4
Sit on a chair and straighten your back, elbows align with the torso and leaning his palms against the countertop from the bottom. Tense your arm muscles as if you want to lift the table off the floor. To preserve muscle tension 8 -9 seconds. Repeat 6-8 times.