Pain and heaviness in the muscles, fatigue, headache at the end of the working day… Familiar symptoms? You are missing movement! Simple exercises will help relieve stress and lift your spirits.

Tulyachka Alena Podymova is a sportswoman in the past.
And she does office gymnastics for one or two. Are you so weak?

We thank the Tula branch of JSC "MEGAFON" for help in photography.

Gimme some exercise!

According to statistics, 65% of Tula residents have a sedentary job, and most of them spend the whole day at the computer. Lack of physical activity, especially in winter, leads to increased fatigue, decreased performance.
“Tula residents are increasingly complaining about heaviness and pain in the muscles of the neck, shoulder girdle, discomfort in the cervical spine,” says city therapist Natalya Chernykh. - Most of the unpleasant symptoms are caused by a sedentary lifestyle and stress on the spine.
You can relieve stress with a set of simple exercises. It is no coincidence that in the 70s, morning exercises for children and “industrial gymnastics” at 11.00 were broadcast on the radio every day. She has helped millions keep fit. Remember how work at Tula enterprises stopped for a minute of physical education? Now it's funny to someone, but in vain! Being engaged in 5-10 minutes a day, you can feel a surge of strength. Gymnastics can be done right at the workplace.
- Movement is life! - says the head of the Tula health center "Maturity" Valery Chernolikhov. - Even ordinary gymnastics will help to maintain health and youth for a long time and forget about “sores”. Tested on myself!

Top 10 Office Diseases

• Thrombosis, varicose veins. Due to the sitting position, the lumen of the vessels are filled with blood clots that prevent normal blood circulation. In advanced form, thrombosis can lead to heart attack and stroke.
• Headache. It can be caused by swelling of the neck muscles, as well as the flickering of fluorescent lamps.
• Drowsiness. Maybe due to lack of oxygen.
• Obesity. To avoid this, doctors advise at least half an hour a day to walk. Take a walk at lunchtime or home from work.
• Arthritis of the hands, which provokes a long work at the computer.
• Osteochondrosis. Tension of the muscles of the back, neck, shoulders due to an inconvenient posture. As a result, at the end of the working day, a person will be more tired than a miner who has worked a shift.
• Infectious and viral diseases. The mouse and keyboard are the dirtiest places in the office! It is they, and not, for example, the door handles in the restroom, that accumulate the largest number of pathogens.
• Reduced visual acuity due to long work in front of the monitor.
• Haemorrhoids. One of the factors that provokes the development of the disease is sedentary work.
• Overwork and stress due to irregular working hours and high intensity of work.

> Letter of the law

Art. 18 of the Labor Code regulates that during the working day (shift) the employee must be given a break for rest and meals lasting no more than 2 hours and at least 30 minutes, which is not included in working time.
The break time is set by the internal regulations or by agreement with the employer. Many companies have a 5-minute break every hour.

> Rzhunimagu

cool gymnastics
After digging through the World Wide Web, we have found for you, dear office workers, a fun gymnastics.
Inhale - opened the office door. Exhale - there is no director! Step on the spot - fill the table with papers, create the appearance of work. Squats - sat on a chair, straightened her skirt, jumped to the fax machine, sat down again. Reached to the right - they took a hole punch. To the left - take a piece of paper. Rounded back - made a record. Head to the right - they smiled at Sasha who entered. Head to the left - the sun! Good! We train fingers - we knock on the keyboard.
Freeze - nothing should interfere with the thought process. Jogging - to the printer. Inhale - lunch. Exhale - eat. Relax - digest.
Tilts - we collect scattered pieces of paper from the director who flew in. Chaotic running - nervously fulfilling violent director's fantasies. Turning the case to the right - looking at the clock. Turning the case to the left - is there a traffic jam on the street or not.
They straightened their shoulders, raised their heads - made up their lips. Inhale, inhale, inhale - run from work!

Let's start doing exercises in the office in order!

Physiotherapists have developed a set of exercises that will help stretch the muscles and give physical activity that office workers lack. Each exercise is desirable to repeat up to 10 times. In this case, gymnastics will take no more than 5 minutes.

How many times have you read or heard about the dangers of a sedentary lifestyle that office workers lead? But who said that you can't train at work?! We have selected for you several sets of exercises that can be easily performed anywhere if you have a little space and the opportunity to be alone. Although the latter is not too important: connect colleagues and train together!

↓↓↓ Click image to enlarge ↓↓↓

Complex for neck muscles

Do you remember how physical education lessons began at school? That's right, with a warm-up for the neck. It is this part of the body that suffers from office work the most. Constant sitting in front of monitors causes stiffness, tension and pain in the neck. These exercises are ideal for warming up at the beginning of a workout and as a stress reliever at the end of a working day. The complex is performed in three approaches.

Head tilts forward and backward - 10 times

Purpose: to relieve tension in the muscles of the sternocleidomastoid, belt, subcutaneous muscles of the neck.

In a standing position, tilt your head forward and backward alternately. They should be as deep as possible. Between tilts, stop at the starting position. Try not to make sudden movements, do not strain your muscles.

Head tilts to the sides - 10 times

Purpose: to relieve tension in the sternocleidomastoid, mastoid, anterior, middle and posterior scalene muscles of the neck.

In a standing position, tilt your head first to the right, trying to achieve maximum stretch. Without stopping, tilt your head to the left. Don't raise your shoulders.

1. Neck rotation - 10 times

Purpose: to warm up the muscles and relieve their stiffness.

In a standing position, rotate your neck, alternating turns clockwise and counterclockwise. Exercises should be performed smoothly.

Static tilts of the neck back - counting up to 10

Purpose: training of the sternocleidomastoid, belt muscles of the head.

Bring your hands back, clasping your palms in the lock, which rests on the back of your head. Straining only the muscles of the neck, press on the palms, counting up to 10. Perform the exercise smoothly, trying not to involve other muscle groups.

Static tilts of the neck forward - counting up to 10

Purpose: training of the subcutaneous muscle of the neck.

Rest your forehead in your palms, clasped in the castle. Slowly tilt your head, trying to overcome the obstacle, straining only the muscles of the neck. Perform the exercise to the count of up to 10.

Static neck tilts to the sides - counting up to 10

Purpose: training of the sternocleidomastoid muscle.

Rest your right hand on your right temple. Left - fixes the position of the right. For a count of 10, press down on your palm, using only the muscles of your neck. Repeat the same techniques with the left hand and temple.

Static neck tilts to the sides with emphasis on the chin - counting up to 10

Purpose: to improve the tone of the neck muscles.

Rest your chin on the base of the palm of your right hand, press hard on your hand, tilting your head to the right, straining only the muscles of the cervical region. Perform the exercise to the count of up to 10, repeat with tilts to the left.

3 minutes of yoga in an office chair

For this workout, you only need three minutes of free time and a chair. The possibilities of yoga are often underestimated, but in an office setting it is ideal. This complex activates the muscles of the whole body, helps to improve blood circulation and respiration, metabolic rate. Each of the exercises (asanas) is performed for 30 seconds..

forward bends

Purpose: to relieve tension in the neck muscles.

Hands on knees, back straight. Gently tilt your head forward, trying to touch your chest with your chin. Perform the exercise smoothly.

Arms outstretched pose

Purpose: to relieve tension and stiffness of the muscles of the back and arms.

On an inhale, lift your arms up and back, placing your biceps as close to your ears as possible. Stretch well, try not to lean back.

Tilts to the side

Purpose: to eliminate stiffness of the thoracic and lumbar spine.

Raise your right hand up. Lean to the left, trying to stretch the lateral muscles as much as possible. Return to starting position and change hands. Tilt to the right.

Pose "Bending Lotus"

Purpose: to relieve stiffness of the shoulder girdle.

The right arm, bent at the elbow, palm pointing up, is located directly in front of the face. The left hand, which is in the same position, is wound behind the right, as if intertwined with it.

Pose "Rise and find"

Purpose: to relieve tension in the sacral and coccygeal spine.

The right arm is extended, the left leg is bent at the knee and raised. The thigh is parallel to the floor. after 30 seconds have elapsed, switch arms and legs.

Pose "Half Lotus"

Purpose: to relieve stiffness and tension in the muscles of the legs.

Bend the right leg at the knee and, as close as possible to the pelvis, put it on the left. Change legs after half a minute.

Pay attention to the yoga exercise in the morning -.

Workout with a cup of coffee

Often, dumbbells, jump ropes, kettlebells are used as shells during exercises. But you won’t find all this in the office, but you can always take a coffee break and use the cup as sports equipment. The main thing is to drink the contents in advance and not get burned. The complex is performed in three sets of two minutes of rest between each.

Squats - 10 times

Purpose: to improve the muscle tone of the arms and legs.

Grasp the handle of the cup with both hands, stretching them out in front of you parallel to the floor. Perform ten squats without bending your arms, your back is slightly tilted forward.

Lunges - 10 times

Purpose: to improve the tone of the muscles of the legs, buttocks, forearm and hand.

The right hand is on the belt, the left half-bent holds the cup. Take a wide step forward with your left foot, keeping the torso straight, the knee bent, a right angle is formed between the thigh and lower leg, the center of gravity is transferred to the forward leg. In this case, the left arm is fully extended. After returning to the starting position, change the leg and arm.

Swinging leg movements to the sides - 10 times

Goal: tone the inner surface of the leg.

The left hand is on the belt, the right hand is bent, holding the cup. Legs shoulder width apart. Perform swings with your left foot, trying to achieve maximum muscle stretch. The center of gravity is transferred to the left leg. After returning to the starting position, change arms and legs.

Cup lifting - 20 times

Purpose: to improve the tone of the muscles of the hands

The right hand is raised and bent at the elbow, holding the cup. From the starting position, raise your arm above your head, straightening it as much as possible. Then change hands.

Mahi arms to the sides - 20 times

Purpose: to relieve tension and stiffness of the shoulder girdle.

The left palm is located in the solar plexus area. The right hand with the cup is straight, stretched forward. Without bending or tilting your arm, swing to the side. After returning to the starting position, change the position of the hands.

Keeping the leg bent at the knee - count up to 20

Purpose: strengthening the muscles of the thigh and buttocks.

The left hand is bent at the elbow holding the cup. The right leg is raised, bent at the knee, the thigh is parallel to the floor. Hold the leg in this position for a count of up to 20. After that, change the leg.

A set of strength exercises

This training is suitable for both beginner athletes and real professionals. She has three levels of difficulty: the first provides three approaches, the second - five, the third - seven. Break between sets is two minutes. Exercises are aimed at strengthening the muscle tone of the whole body.

Squats over a chair - 20 times

Purpose: Strengthening the muscles of the arms and legs

Hands in front of you, palms clasped in a lock, do not bend at the elbow. Stand with your back to a chair, feet shoulder-width apart. Squat 20 times without touching the seat of the chair. At the same time, the muscles of the thigh, lower leg, buttocks are tensed.

Breast strengthening - 20 times

Goal: Strengthen chest muscles

Sit on a chair with your back straight. The palms are joined at the level of the chest with the fingers up, the elbows are parallel to the floor. squeeze your palms with force for up to 10 seconds, while straining not so much the muscles of the hands as the chest.

"Scissors" - 40 times

Purpose: strengthening the shoulder girdle, strengthening the tone of the muscles of the hands.

Sit upright in a chair. Hands are spread apart, elbows are straight. In rhythmic swings, cross your arms in front of you 40 times according to the principle of scissors. In this case, only the muscles of the hands are tensed.

Leg straightening - 40 times

Purpose: improving the tone of the muscles of the legs, stretching them

Sit on the edge of a chair with your back straight. Raise your left leg, holding it parallel to the floor for about 10 seconds, while tensing your thigh muscles and not bending your knee. After returning to the starting position, change your leg.

Straightening the body over a chair - 10 times

Purpose: to improve the tone of the muscles of the whole body.

Sit on the edge of a chair, rest your palms on the edges of the seat. Ten times try to raise the body as much as possible. This exercise involves the muscles of the legs, arms, abs, chest and even the neck.

Pulling up legs - 10 times

Purpose: to improve the tone of the muscles of the press, hips and buttocks.

Sit upright in a chair with your back straight. Legs straight at the knees raised above the floor. Then bend your knees, pulling them as close to your body as possible. In terms of effectiveness, the exercise is comparable to the traditional swing of the press.

Tilts sitting - 20 times

Purpose: to increase the tone of the oblique muscles.

Sit on the edge of a chair, legs together, back straight. Hands are behind the head, palms are clasped in the castle. Perform tilts to the sides, trying to achieve maximum muscle tension, keep your back straight.

Choose any of these complexes, do them all at once, or create your own training system. Work, play sports and enjoy life to the fullest!

A sedentary lifestyle is the cause of many serious diseases and disorders in the body. But the modern reality, in which working at a computer is almost inevitable, leaves us no choice. What to do if you feel discomfort during long sedentary work or just want to warm up without leaving your workplace? We are offering to you a selection of exercises for office gymnastics to help keep you healthy and boost your energy.

Sedentary lifestyle: why do we need office gymnastics?

According to the World Health Organization, more than 3 million deaths per year can be prevented by increasing physical activity during the day. Average office worker 80% of the day spends with low physical activity: sedentary work, meals, travel in transport - all this does not imply any movement. The paradox is that rest from sedentary work also very often does not involve being active: people choose the Internet and TV as leisure time, sitting in an armchair or lying on the couch.

Studies show that a sedentary lifestyle causes metabolic disorders, hypertension, increased blood sugar levels, and increased cholesterol. This raises the risk of developing serious cardiovascular diseases, cancerous tumors and early death. And even an hour of training will not help much to improve the situation if you spend the whole working day in a motionless sitting position.

However, you can prevent the destruction of your health from a sedentary lifestyle, if you make it a rule to take short breaks in work for light physical education. Regular office gymnastics for a few minutes during the day can be more beneficial than hourly workouts 2-3 times a week. And if you manage to combine both, then you are guaranteed to help your body stay healthy.

Why do you need office gymnastics?

1. Regular exercise increases metabolic processes and help the body regulate blood pressure, cholesterol and blood sugar levels. This reduces the risk of cardiovascular disease, diabetes, and obesity.

1. Office gymnastics helps to calm the nervous system, reduce stress and anxiety, which will certainly have a positive effect on efficiency your work.

1. This is useful as a rest for the eyes, which is especially true when working at a computer or with papers.

1. Office gymnastics reduces the risk of developing diseases spine and is the prevention of acute pain in the neck, back and lower back.

1. Office gymnastics will improve blood circulation and activate the work of internal organs.

1. Regular physical activity helps to avoid the loss of muscle and bone tissue that occurs with age if you do not exercise.

1. Switching to another activity (from mental to physical) helps boost energy and performance get rid of drowsiness and lethargy.

1. Even simple exercises from office gymnastics, if performed regularly, help tone the muscles and keep in good shape.

Our body is meant to be regular movement, but technological progress has led to the fact that a sedentary lifestyle has become almost the norm. At the same time, people think that an hour of training before or after work can compensate for 9-10 hours spent in a sitting position. But this is a delusion.

Long periods of being in a sitting position without physical activity negatively affect the body and shorten our lives. If you want to stay healthy, then a little exercise during the day is a must, even if you regularly train in the gym or at home. And if you do not do physical activity at all, then you simply cannot do without such gymnastics.

Why is a sedentary lifestyle dangerous?

Office gymnastics was created not only to distract you from your work routine and increase your efficiency. She is vital element for everyone who thinks about their health! A sedentary lifestyle and lack of physical activity for 8-9 hours are the cause of many diseases and dysfunctions. More specifically, the risk of developing:

• diseases of the cardiovascular system
• diseases of the spine and joints
• diseases of the musculoskeletal system
• metabolic disorders
• digestive disorders
• diabetes
• obesity
• headaches and migraines
• depression

A sedentary lifestyle is unnatural for the human body, which is why doctors emphasize the need to exercise during the day in an office environment.

1. If you have a sedentary job, then train yourself to replace long periods of sitting with short minutes of activity. Get up from your chair at least once an hour and move around for at least 2-3 minutes. Ideally, once every half an hour.

2. Follow posture during work to avoid curvature of the spine and pain in the back and neck. Make sure your back is straight, your shoulders are relaxed, and your computer screen is at eye level.

3. If the work does not allow you to be distracted for a minute, then if possible, just move without getting up from your chair (move with shoulders, arms, neck, torso). If you, for example, read any papers, then you can do this while walking around the office.

4. If you have vision problems, then do not forget to do eye exercises as well.

5. If you forget to pay attention to office gymnastics, then set yourself reminder phone or alarm. This will become a habit later on.

6. Cooperate with colleagues and do short physical exercises together. This will serve as an additional motivation to keep active throughout the day.

7. Your goal should be to increase activity not only in the office, but also in everyday life. Try to wean yourself from passive rest after working on TV or the Internet.

8. If possible, reduce the use of vehicles, giving preference to walking. Walking to work or after work helps to relax, clear your mind and get rid of stress.

9. Just because you haven't experienced negative symptoms yet, it doesn't mean that a sedentary lifestyle has no effect on you. Many disorders in the body can be asymptomatic. Prevention is always the best medicine, so do not neglect office gymnastics.

10. Remember that regular exercise do not replace normal household activities! If you train 1-1.5 hours a day, and the rest of the time you lead a sedentary lifestyle, then the risks of ill health remain high.

Office gymnastics: 20 best exercises

Performing regular exercises from office gymnastics, you will get rid of the feeling of fatigue and gain a surge of fresh strength and vigor. Choose a few of the suggested exercises, distributing them throughout the day. Perform office gymnastics 5-10 minutes every 2-3 hours . If there are any problem areas of the body (e.g. neck or back) then put special emphasis on them.

If the posture is static, then linger in each position 20-30 seconds. If the posture is dynamic (in this case, our pictures show numbers with a change in position) then repeat each exercise 10-15 times. Remember to repeat the exercises on the right and left side.

1. Head tilts to the side for the neck

2. Head rotation for neck

3. Stretching the shoulders and back while sitting

4. Back lock for back, chest and shoulders

5. Sitting pleat for the back

6. Stretching the back and chest with a chair

10. Twisting "Cat" for the back

11. Pull up for the back

12. Bend with lock for back, chest and shoulders

13. Reclining with a chair for the back, lower back, buttocks and legs

14. Stretching the back and lower back in an incline

15. Tilt to the side for the oblique muscles of the abdomen and back

16. Reverse plank for the back, chest and press

17. Push-ups to strengthen the upper body

18. Reverse push-ups for arms and shoulders

19. Bicycle to strengthen the press

20. Turn to the side for a muscular corset

21. Lunge on a chair for the muscles of the legs and hip joints

22. Lunge with a chair for the muscles of the legs and buttocks

23. Squats for the buttocks and legs

24. Leg raise for thighs, calves and knee joints

29. Raise on toes for calves and ankles

Thanks to youtube channels for the pictures: Yoga by Candace, TOP TRUTHS, FitnessReloaded, ClubOneFitnessTV, Katharine TWhealth, Five Parks Yoga.

Office Gymnastics Video Compilation

If you want to do office gymnastics for ready-made workouts, then we offer you a few short sets of exercises on a chair. These videos will be great prevention diseases from a sedentary lifestyle.

1. Olga Sagay - Office gymnastics (10 minutes)

2. Exercise in the office (4 minutes)

3. FitnessBlender: Easy Stretches to Do at Work (5 minutes)

4. Denise Austin: Fitness Workouts for the Office (15 minutes)

5. HASfit: Office Exercises (15 minutes)

Remember that your body needs in constant motion . If you have a sedentary job and low activity during the day, then it's time to start changing your lifestyle. Do office gymnastics, go to the gym or work out at home, take daily walks, warm up, use stairs instead of elevators, walk more often.

In our time, the so-called passive lifestyle is gaining momentum. This type of activity involves a sedentary, non-physical profession. Many understand that such work has great harm to health, but not everyone has the opportunity to change their field of activity for various reasons. In addition, the profession can be trite like.

There is a way out of this vicious circle. It is required to properly organize the workplace, perform special sedentary exercises for women during the day, and in their free time lead an active and varied lifestyle.

How to stay healthy

Why do office gymnastics:

• the risk of developing diseases of the spine is reduced;
• prevention of pain in the lower back, neck, back;
• blood circulation improves, the activity of all organs is activated;
• breaks are good for the eyes, relevant for working at the computer;
• the level of anxiety, stress decreases, the nervous system calms down;
• regulated blood pressure, blood sugar, cholesterol;
• significantly reduces the risk of diabetes, heart disease, obesity;
• activity has a positive effect on productivity, efficiency;
• change of activity increases working capacity, energy, concentration of attention;
• relieves lethargy, drowsiness, absent-mindedness;
• a good figure is maintained, weight is normal, muscle tone is maintained.

Important. With the proper organization of your day, increasing activity, it will be possible to avoid a detrimental effect on your health. In addition, when following simple recommendations that will eventually become a habit, health will improve.

In the morning

You should not jump out of bed at the first sound of the alarm clock and get ready to run errands at a pace. Set the alarm clock literally 5 minutes earlier and lie down a little while getting up, stretch. It is advisable to do morning exercises. If you don’t have the strength to get up, do it without getting out of bed.

On the way to the office

Try not to use the elevator, walking up the stairs is an additional effective fitness. Unfortunately, not everyone has the opportunity to ride a bicycle to a place of work, since there are few conditions for cyclists in our country. Yes, and the time to the office at times can increase.

But there is another solution: get off a couple of stops early and take a walk. On the day you need to walk without a break for at least 30-40 minutes. The procedure can be repeated in the evening, after a hard day.

In the office

While talking on the phone, get up, walk around the office. For communication with colleagues, forget about calls or mail - go to them in person. Do not refuse if you need to take working documents to another department or pick them up. Organize your workplace so that during the day you have to constantly get up for the necessary things.

Don't miss any opportunity to move. Work out the sports complex throughout the day.

Do not forget about your eyes, every 2-2.5 hours it is recommended to be distracted for 10-12 minutes. It is required at this time to perform exercises for the eyes, to give them rest. Sitting at the table, watch your posture to avoid unpleasant consequences in the form of curvature of the spine, acute pain.

Offer to hold meetings and meetings standing up. Many companies in the world work on this technique, including Mark Zuckerberg, the founder of Facebook. According to research by psychologists at the University of Washington, standing meetings are more effective than regular meetings.

The duration of the events is reduced, the speech is clearly to the point without unnecessary water and introductions. When people are in motion or standing still, they generate fruitful ideas more often, and there is a sense of a cohesive team.

Add exercises to the corporate culture in the morning, during breaks. Classes are easier to do together, especially difficult to do alone for shy people.

The team will make it more fun, easier, there will be no chance to evade the responsibility to take care of health. Such events will unite the team, favorably affect the work process.

After a busy day and at leisure

It is recommended to lead an active lifestyle. Walk more, do gymnastics at home or sign up for a gym, swimming pool. A meeting with friends in a cafe can be moved to the gym. It is more fun and interesting to play sports with the company. There will be fewer reasons to skip workouts.

Sedentary Exercises for Women: 15 Effective Exercises

When performing the following workouts, efficiency increases, fatigue and fatigue decrease, muscles warm up. You can complete all the tasks or choose the ones you like the most.

After doing gymnastics, strength will be added for further work. Movements are performed while sitting on a chair, if possible, perform standing.

No. 1. Start by stretching your neck. Turn left, right, forward, backward. Then proceed to circular movements clockwise, then counterclockwise. Practice movements slowly, without rushing, so as not to provoke pain.

No. 2. Clasp your hands behind your back, turning your palms away from you. Stretch carefully, perform this movement, but with your hands in front of you. Warm up stagnant muscles in this way.

Number 3. Without disengaging your palms, lift the handles up. Lean to the right, to the left, forward, backward until it stops. Stretch your spine, lateral muscles.

No. 4. In the current case, you need to clasp your hands into a fist while sitting on a chair, clasping it behind the back of the chair. In this way, stretch the chest and back.

No. 5. Straighten your left arm in front of you, bend at the elbow, forming a right angle, turning your palm to your face. Place your straight right hand on the elbow of your bent left. Stretch your shoulders by stretching your right arm with your left arm.

No. 6. Raise one hand up, place the other along the body. Bend them at the elbows and try to join your palms behind your back.

No. 7. Interlock your fingers in a lock at the back of your head. Without pressure, pull your head down with the handles, stretching your neck and upper back.

No. 8. Place your palms on your knees. Arch your back like a "cat", stretch each vertebrae.

No. 9. Sitting upright, turn your whole body, not your head, first to one side, then to the other. The movements are directed to the back and the formation of the waist.

No. 10. It is difficult to work out the gluteal muscles while sitting, but it is possible. Sit in a chair in a relaxed position. Then sharply tighten the gluteal muscles and hips for 10-12 seconds. Then relax and repeat a couple of repetitions.

No. 11. At the current stage, pants are needed, it is not recommended to perform in a skirt in a crowded office. Move away from the table or turn the chair the other way. Stretch your straight legs in front of you at the level of the seat of the chair. Alternately, bending at the knees, pull your legs to your chest. Actions resemble a bicycle, perfectly strengthen the press.

No. 12. Sit upright in a chair. Raise one leg first, lower, then the other. Exactly, parallel to the floor, without bending at the knees. Work out the leg raises for the calves, hips, knee joints.

No. 13. In the same sitting position, raise one leg to your chest, you can help with your hands. Work the back of your thigh.

No. 14. Straighten your legs in front of you, placing them on your heels. Bend over to the toes first with one hand, straighten up, then with the other.

No. 15. The final step is to rotate the foot and hands. Individually or simultaneously, turning in opposite directions.

Did you know that you do not have to go to the gym to exercise, and you can do the exercises right at work, and unnoticed by everyone? We tell you how to cheer up at a sedentary job and maintain your posture.

This article is intended for persons over 18 years of age.

Are you over 18 already?

The complete computerization of many areas of modern life has led to the fact that more than half of the population spends 8-10 hours in front of the monitor, practically not moving. Public and personal transport, TV and a bunch of household appliances, of course, greatly simplify our life, while making it completely static. A minimum of physical activity over time begins to affect our health - extra pounds, back pain and general weakness appear. This problem could be solved by regular trips to the gym, but often there is a catastrophic lack of time and energy for sports. The only way out for many people working in a sedentary job may be office fitness - simple exercises that can be done discreetly just in the middle of a working day.

Exercises for weight loss

A sedentary lifestyle, an unbalanced, unhealthy diet and frequent snacking at the workplace lead to the fact that extra pounds appear just before our eyes. Frequent attempts to go on a diet in this case are ineffective - reduced calorie intake leads to decreased performance and hungry breakdowns. To solve the problem of excess weight, of course, you can strictly follow the advice of a nutritionist and regularly visit the gym, but not everyone can afford it, and there is practically no time left for personal life. The ideal way out is to play sports without leaving the office. This does not mean at all that for this you will need a separate office or personal gym - most exercises can be done without attracting the attention of others. This is very convenient, especially if you do not want to advertise your problems and study under the gaze of colleagues.

The tummy tuck is a great ab workout. You need to do this exercise without holding your breath and literally pulling your stomach to the spine. In order for your stomach to become taut and flat, it will be enough for you to do this 20 times 3-4 times. approach per day. On the exhale we draw in the stomach, on the inhale we relax.

To properly pump up the abdominal muscles, you can also sit on a chair as straight as possible and pull your knees bent towards your chest. This exercise will also help you strengthen your gluteal and back muscles, which in principle can be considered a very pleasant bonus.

If you have a chair that spins, you might want to try the obliques exercise. To do this, sit up straight, fix the upper back in a stationary position, tighten your stomach and twist the chair a little from side to side.

Back exercises

Sedentary work certainly will not add health to your back. Nerve entrapment, protrusions, disc displacement - this is a small list of problems that await an office worker after several years at such a pace. In Japan, they are fighting this centrally, constantly organizing general warm-ups and exercises. We can only dream of such attention to the health of employees, so we should take care of it ourselves. The most important rule for keeping your spine in perfect condition is correct posture. Even at school they taught us,. Try to constantly keep your back straight during work, without hunching over and not bending in the lower back. It is also very useful to “stretch” from time to time, raising your hands closed in a castle above your head. This will help relieve stress from the spine and activate blood circulation in it. Also, to train your back, you can use abdominal exercises to pump your back in the lumbar region.

No less important are . The cervical spine should be kneaded several times a day. The main rule is that all movements should be as smooth as possible without sudden shocks and accelerations.

Leg exercises

Flabby thighs, tight calves, and varicose veins are also common problems among office workers. This is because the lower body often remains motionless for hours. As a result, blood stasis is formed, metabolic processes in the skin slow down, and a completely unappetizing orange peel is formed. You can solve this problem thanks to leg exercises or from time to time arranging yourself hiking. In order for your legs to be slender, beautiful and healthy, do not deny yourself a walk in the fresh air. This will not only tone your muscles, but also help saturate your body with valuable oxygen.

If you want to lose weight - arrange yourself intense workouts on the stairs. You just need to forget about the elevator in order to put in order not only your body, but also give a significant shake-up to the cardiovascular system.

There are also separate exercises for the buttocks. The simplest, but very effective means to bring your “fifth” point in order just at the workplace is alternate muscle tension for several minutes. This exercise is equivalent to squats familiar to us from childhood and can quickly bring your buttocks in order.

A set of exercises for classes in the workplace

Active physical exercise or just charging is in most cases an unaffordable luxury. Only happy owners of a separate office or free time can do them at the workplace. That is why you may need to know the basics of office gymnastics. This is a comprehensive tool for training all the muscles in the workplace, designed in such a way that all your actions are as invisible to others as possible. In other words, this is a kind of fitness for the office. In ordinary life, such exercises are used for warming up, but they may well replace the main workout. The main thing is to correctly distribute the load and do everything as consistently as possible.

Such static complexes are also called isometric, as well as office yoga. In principle, this is not far from the truth, because they are all designed for full concentration, low speed and even breathing (unlike cardio loads).

Exercise in the office on a chair

Most isometric exercises for the office are designed so that you can perform them while sitting, that is, right at the workplace. You don't have to spend hours a day working every muscle in your body. Just make it a habit to perform simple exercises for the press, muscles of the arms or back several times a day. For example, half an hour before lunch, begin to actively draw in your stomach - this will help to remove the tummy and slightly reduce the volume of the stomach (which means you will eat a little less than usual). Have you worked for 2 hours without taking your eyes off the monitor? Stretch your neck and stretch your back well with sips. Did something fall off the table? Raise it by squatting nicely a few times. Thus, you will not need to allocate separate time for training at all - it will take place without interruption from the workflow.

5 exercises you can do at work

On the net you can find a lot of different complexes that can be performed simply at your desktop and that can completely replace classes in the gym. Their basis is fairly simple isometric exercises that a person with any physical data can do.

Exercise 1

The exercise is performed while sitting. The back is absolutely straight, the shoulders are lowered and relaxed. We slowly unbend the neck (but do not throw it back), linger in this position for 2 seconds and lower it down again. Repeat 5-10 times.

Exercise 2

The exercise is performed while sitting. The back is straight, the legs are on the floor at an angle of 90 degrees. Raise your shoulders up, slowly take them back, bringing your shoulder blades together. Lower your shoulders down and return to the starting position. Repeat 10-15 times.

Exercise 3

This exercise can be done standing or sitting. We join hands in the lock, lift up and stretch. At the highest point, we linger for 1-2 seconds, then carefully return to the starting position. Repeat 5 times.

Exercise 4

The exercise can be done standing or sitting. We stretch our arms in front of us, quickly unclench and squeeze the brushes. Try to do the exercise as energetically as possible. Repeat 8-10 times.

Exercise 5

To perform the exercise, you need to sit on the edge of a chair with a straight back. Put your feet together, close your knees. Straighten your right leg (note: pull the toe towards you), put it in place. We do the same movement with the left foot. Repeat 20 times on each leg.

But this is not all the exercises that can be done in the workplace. Leg raises in a sitting position, squats, lifting the body on outstretched arms from a chair, tilts, body flex - these are all your helper friends in the struggle for an ideal body.

If you want to improve your body a little and lose weight, use every opportunity to move as much as possible. Did you spend a little time at the computer? Doing a little exercise, tidying up your desk, or just walking up the stairs will help compensate for the lack of movement without causing you unnecessary trouble and difficulties.

AT anyway, remember that slim and beautiful body is a daily work on yourself, which you you can spend "without interruption from production".