Many women work while sitting all the time and after a strenuous day at work, going to the gym is postponed until “next time”. But from the long oneSityou feel even more sluggish and tired because the body's processes have slowed down. Then don't delay and do these 10 simple onesFitness exercises in the officeand ensure a better figure and a good mood for just 10 minutes a day.
Fitness exercises in the office - 10 minute workout with Shannon Smith
Take a short break from stress and find 10 minutes during your lunch break for the 10 particularly easy and inconspicuous tasksFitness trainingby professional trainer Shannon Smith, which every lady can do alone in the office or at home without additional equipment.
10 simple fitness exercises in the office - train your triceps and upper arms
Triceps can also be trained from an office chair. First, secure a non-slip chair and stretch your legs forward so that they form a 90 degree angle at the knee, including the pelvis with the chair. The hands remain behind the pelvis and support themselves on the seat. Now lower your upper body and bottom and bend your arms slightly at the elbow. Do at least 20 dips.
Leg raises while sitting at the office chair to strengthen the abdominal muscles
Very good for the abdominal musclesis leg lifting while sitting. Pull the office chair a little further away from the desk and place both hands on the side of the seat for support. Hold one leg on tiptoe at a 90-degree angle and lift the other up. Try to reach the bottom of the worktop with the tips of your toes and then press down about 10 centimeters, but do not let your foot fall down. After 15-20 repetitions, switch legs.
Fitness exercises in the office – chair twist for a narrow waist
The following exercise ensures a narrow waist and trains the abdominal muscles using your office chair. Sit in the middle of the seat, keeping your pelvis in the correct position, your legs at a 90 degree angle and your hands on your neck. Then turn your upper body towards the backrest and lift your knee up so that it almost touches the opposite elbow. So the left knee should turn slightly to the right and at the same time move the right elbow to the left. Repeat 15 times per side.
Fitness exercises in the office on tiptoes for slim legs
Stand on tiptoes and keep your heels close together so that your legs form the V letter. Use the desk as support to maintain balance, but keep your pelvis straight and not flexed. Then squat down, but not all the way to the floor, and then raise yourself halfway up. It is important to keep your thighs tense and do the exercise on tiptoe. The movement is caused by the spring and should be repeated 30 to 60 times.
Pilè squats train the thighs
To perform this exercise, stand upright with your feet slightly wider than shoulder width and your toes pointed outward. The pelvis is straight, in a neutral position. Then follow the lifting of the knees and hips up and down without changing the curvature of the vertebral column. In the lower position, the pelvis is at knee level and the torso should be tensed, avoiding flexion of the hips. Increase the difficulty with wall raises – lift both heels off the floor and hold in this position briefly. Repeat 20-30 times.
Fitness exercises in the office – one-legged stand
Take a position on one leg and bend your knees slightly - the kneecap should be above the second toe. Keep the pelvis horizontal and still. It is very important for standing exercises that the load falls on three points. You can support yourself from the chair or desk and trace circles in the air with one foot bent at a 90-degree angle at the knee. Change your position every 30-60 seconds.
Fitness exercises in the office – wall pressing
This exercise works your stomach and thighs - stand in front of a wall with your legs hip-width apart, bent at 90 degree angles and in this position press your hands and back against the wall as if you are trying to to push these away. Hold the abdominal muscles tense for 30 seconds and repeat as desired.
Raise your heels while doing the wall press
Remain in the same position as in the last exercise - wall press - and alternately lift the heels first from the left leg and then from the right leg. Strengthen the calf muscles and lift them from the stomach. Repeat 20 times with each leg.
Wall push-ups – simpler version of push-ups
The wall push-up is a simple form of push-up and is a good exercise for women to combat pudding or wobbly arms. The arm, chest and shoulder muscles are trained. For the starting position, the body should be held approximately an arm's length apart and palms should be placed on the wall. The hands can be placed shoulder-width apart or as wider or narrower as you like. The elbows are slightly bent. Then slowly begin to lower your body towards the wall until your forearm and upper arm are at a 90 degree angle. This is followed by a slow return to the starting position. It is very important, as with push-ups, to avoid arching your back. It is recommended to vary the distance to the wall and the position of the hands so that coordination and level of difficulty are trained. You can try doing the exercise on tiptoes instead of using the entire sole of your foot. 15 times should be completely sufficient for beginners.
Fitness exercises in the office for all muscle groups - alternative to lunges
The last exercise is an alternative to the well-known lunges. In this case, use the back of the chair or the desk as support and tilt your upper body forward. The legs are bent at a 90 degree angle, the abdominal muscles are strained and then steps backwards follow. Repeat 10-15 times with one leg and then with the other.
*professional fitness exercises from Shannon Smith forGlamour
