A set of industrial gymnastics exercises for office workers. Workout at the office: fitness at work

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!

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

Purpose: to improve the tone of the cervical 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!

Scientists and doctors have been warning about the dangers of sedentary work for more than 30 years, but today this problem is more acute than ever. Modern activity gives rise to new professions that do not involve any physical exertion. Most often, such work is associated with a computer, due to which new risk factors are formed. To maintain your health, you need to exercise while sitting.

A set of exercises for office workers

Severe consequences of sedentary work

According to researchers, the body of people leading a sedentary lifestyle ages 5-10 years earlier. Sedentary work leads to a violation of posture, weight gain, visual impairment and a number of other diseases.

The spine is the first to suffer. Indeed, more than 80% of office workers experience unpleasant back pain. Doctors recognized that it was the lack of physical activity and sedentary work that was the main cause of osteochondrosis. Our spine is a massive and large bone. While working at a computer or documents, it is usually in an uncomfortable compressed and twisted position. This leads to the formation of small cracks and destruction in the cartilage, which leads to a decrease in the cartilage itself. Osteochondrosis can give many complications: sciatica, kyphosis, disc protrusion, etc.

Most office workers suffer from diseases of the cardiovascular system. The same type of posture throughout the day leads to disruption of the blood supply to the brain. This contributes to the occurrence of headaches, increased fatigue, memory impairment, and impaired blood pressure. Heart rhythm disturbance and pain in the heart may also develop.

Israeli scientists have found that office workers are prone to rapid weight gain. It turns out that sitting in a chair increases the pressure on the lower body, which leads to excessive accumulation of fat. In people leading an active lifestyle, the pressure, which leads to obesity of the “fifth point”, is 50% lower.

Sedentary work is the main cause of severe weakness, muscle pain, diabetes, constipation and hemorrhoids. Working with a computer has a negative effect on vision. There is an "office syndrome", the signs of which are redness of the eyes, a feeling of sand in the eyes, dryness. Despite the risks associated with a sedentary lifestyle, office workers, cashiers, operators and freelancers continue to work.

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Simple Strengthening Exercises

How to avoid the diseases that sedentary work hides? Exercise and physical exercise will help restore the necessary activity to the spine and muscles. You can conditionally divide these exercises into two groups: the first is a set of exercises that must be performed directly in the office, the second is exercises that should be done at home at a convenient time for you. It is best, of course, to start the morning with a charge. Morning exercises do not have to be long, 5 minutes is enough for the spine and muscles to wake up too.

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Exercise One: Learning to Sit Correctly

The main mistake of people leading a sedentary lifestyle is incorrect posture. First you need to learn how to control yourself while working. The back should be straight, not stooped. Neither the body nor the head can be tilted forward. It is necessary to ensure that the stomach is slightly tense, and the chin is parallel to the floor. The lower back should rest on the back of the chair, and the upper back should be supported by its own muscles. You can not fall on one side, because. this leads to the formation of an s-shaped scoliosis. Relying on one hand (for example, on the one that is free from a computer mouse) also leads to a violation of posture, which leads to the occurrence of diseases. The “foot to foot” position breaks posture, developing problems in the lumbar spine. The correct position is when the legs are together. It is advisable to use a stand so that the level of the knees is higher than the level of the hips.

But even if you learn how to sit properly throughout the day, you will most likely still experience back discomfort. Exercise will help get rid of it. So, what exercises can you do at your workplace? For office exercises, you need several minutes, it is enough to repeat all exercises 5-10 times, depending on the time you have and the level of discomfort. Exercises during sedentary work must be done for all parts of the spine and muscle groups. It is best to start with the cervical region.

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Exercises for the neck during sedentary work

1. In a sitting position, bend your neck, bringing your chin as close to your chest as possible, then slowly tilt your head back, trying to look behind your back. Extension of the neck must be done on inspiration, and flexion on inspiration. Repeat 5 times.
2. Turn your head to the left, fix it in this position, and then turn to the right. Repeat 5-10 times.
3. In a sitting position, “draw” the numbers from 0 to 9 with your nose in the air, drawing all the elements. The range of motion of the neck must be complete.
4. Gently rotate your head 2-3 times, first clockwise, then in the opposite direction. This exercise not only strengthens the muscles of the neck and makes the vertebrae work, but also trains the vestibular apparatus.
5. Grasp the back of your head with your hands and fold them into a castle. Press them on the back of your head, and at the same time lower your head back, offering resistance. This exercise develops the muscles of the neck well.

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Charging and "discharging" for the hands

1. Grab your left hand with your right wrist, scroll the brush 5 times clockwise, and the same number of times in the opposite direction. Repeat this exercise for the right hand.
2. Quickly clench the fingers of both hands into fists 10 times. On the 10th count, clench your fists as hard as you can, hold them clenched for 3-5 seconds, then relax your fingers and shake them as if shaking drops of water from them.

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Warm-up of the thoracic and lumbar spine

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Training for the abdominal muscles

1. Pull in the stomach, count to 5, return to the starting position. Repeat 10 times. Over time, it is desirable to increase the counting time to 10, and the number of repetitions of exercises to 20. By the way, this exercise can be done not only at home or in the office, but also on the way to work: on the bus, on the subway, etc., because outwardly practically no physical tension of the muscles is visible.
2. It is necessary to strain the abdominal muscles, while counting up to 5. Over time, as in the first exercise, you can increase the load.

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What is Venus Syndrome?

Often, sedentary work causes Venus syndrome. This is a decrease in muscle elasticity in the waist and hips, the formation of fat pads. A specially designed set of physical exercises will help to cope with this shortcoming. You need to repeat it 3-4 times a week.

1. Sit on the floor, straighten your left leg, while wrapping your right. Grab your left foot with your hands, lift it up and down. Try not to bend your leg at the knee. Repeat 10 times for each leg. At first, this exercise is difficult to perform, but after a while the muscles become elastic, stretching appears.
2. Starting position: standing straight with legs crossed. It is necessary to stretch the arms forward, slowly tilting the torso forward. Hold this position for 5 seconds and return to the starting position.
3. Starting position: kneel down with your arms crossed over your head. You need to sit on the right thigh, straighten up and sit on the left. The exercise is repeated 10 times on each leg.
4. It is necessary to take a pose in which the feet are parallel, and the distance between them will be approximately 2 shoulder widths. The back is straight, in no case should it be bent. The thighs are at an angle (ideally parallel to the floor), and the shins are perpendicular to the floor. In Japan, this stance is called the "rider's stance". To strengthen the hips, you need to stand in this stance as long as possible, in addition, squats in the “rider stance” show good results. The main detail to remember is the correct position of the feet. Feet should be parallel to each other at a great distance, legs bent at the knees.

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Amazing leg workout

It is known that during sedentary work, the blood flow to the brain is disturbed, so a head and neck massage will be useful. Massage your fingers along the neck along the vertebra, rising up to the back of the head. To relieve the general tension, you need to sharply tighten all the muscles, and then completely relax, lowering your head and closing your eyes. Stay in this position for 15 seconds. Repeat the exercise if necessary.

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How often should you exercise

You need to train yourself to do exercises during sedentary work at least 3 times a week. If you feel constant back pain, you need to see a doctor, because some exercises aimed at twisting the spine can adversely affect your health. Train yourself to walk at least 30 minutes a day every day. The main rule for sedentary work is to move more. Even if you just go to the buffet or to the store, the body will receive the necessary relaxation. Try to walk at least a couple of stops on foot, instead of traveling from work or to work in a stuffy minibus.

By secret

Have you ever tried to lose excess weight? Judging by the fact that you are reading these lines, the victory was not on your side.

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 fixed 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".

To train the muscles of the press and buttocks in the office without attracting the curious glances of colleagues? Easily! Our expert will tell you how to do it.

"Charging in the office? Is it really impossible to do this at home?!", - skeptics will say after reading the title of the article. However, remember yourself: after two hours spent at the computer, you just want to get up and stretch yourself. Yes, and the time in the office is not always productive, it happens that we spend several hours on telephone conversations, endless correspondence and discussion with colleagues of the latest news. So why not really dilute the office routine with exercise?

Faushtino Joao,

coach of the gym of the club "X-Fit Victory Park".

Press

When it comes to the muscles of the press, many people sigh heavily: working on them always takes quite a lot of time. So why lose it when you're at work? A few exercises will help you tone and maintain your abs.

1. Abdominal retraction

Do the exercise while sitting at your workplace. As you exhale, draw in your stomach as much as possible, fix it for 3-4 seconds. Relax your muscles as you inhale. Exercise comprehensively trains all the muscles of the abdomen. Start with 10 repetitions, gradually increasing their number to 50.

2. "Stone press"

As you exhale, tighten your abs with all your might for 3-4 seconds. Relax on the inhale. The number of repetitions is 10-50. This is another exercise for all the abdominal muscles.

3. Pulling the knees to the stomach

Sit up straight, hands on the table. As you exhale, raise your knees to your stomach and lightly press the table top with them. Lower your legs as you inhale. The exercise will be more difficult if you do not put your feet on the floor. The number of repetitions is 10-50. You can replace pulling up your knees with static: while exhaling, press your knees on the table top for 5 seconds. As you inhale, lower your legs, relax. The exercise works mainly on the lower press.

4. Tilts

This exercise can be done if all your colleagues have left the office, and you know that for some time you will be left alone. Starting position - sitting on a chair, back straight, arms lowered. Perform left and right bends. As you exhale, lower yourself to one side until your hand touches the floor. On an inhale, return to the starting position. Then tilt to the other side. The number of slopes in each direction is 10-50. This exercise works the oblique abdominal muscles.

5. Rotations

Sitting on a chair, lift your legs slightly off the floor, rest your hands on the table. As you exhale, rotate on the chair to the left until it stops (try to keep the chest and upper body motionless, rotate only the pelvis). On an inhale, return to the starting position. Repeat the same on the other side. The number of rotations in each direction is 10-50.

6. Top Spins

Starting position - as in the previous exercise. As you exhale, leaving your pelvis motionless, turn your chest and head to the right in a chair (as if you want to see someone behind your right shoulder). On an inhale, return to the starting position. As you exhale, repeat the rotation to the other side. Perform 10-50 times in each direction. Together with the study of the oblique abdominal muscles, the exercise relieves heaviness in the back.

Buttocks

Another "problem area", in addition to the press, is the buttocks. Many girls are unhappy with this part of the body. Do not be sad: there are a number of special fitness programs, the purpose of which is to give the girl what she wants, that is, involving work on the buttocks. Just do not forget that the result directly depends on your desire and perseverance.

Exercise 1

Sit on the edge of a chair (previously move it slightly away from the table). Feet together, knees pressed together, back straight. Straighten your right leg and at the same time pull the sock towards you. Do the same with the left leg. Do this exercise 30 times on each leg.

Exercise 2

Starting position - as in the previous exercise. Feet together, knees pressed together, back straight. Straighten both legs at the same time and pull your socks towards you. Complete 20 times.

Exercise 3

Starting position - sitting on the edge of the chair, the body is slightly tilted forward. Put your hands on the table in front of you (do not transfer the weight to your hands). Now strongly tighten the muscles of the buttocks and rise above the chair a couple of millimeters. Stay in this position for 2-3 seconds, then return to the starting position. Do the exercise 10-15 times.

Exercise 4

If you came to work in trousers, you can do the following exercise. Sitting on a chair, knees pressed to each other. Place your hands between your thighs and hold onto the chair with them. Now, with all your strength, press your hips on your hands, tensing your muscles for 5-7 minutes. Repeat this exercise 20 times.

Exercise 5

And finally - the simplest, but such an effective exercise that will help to use the muscles of the legs, buttocks and even the press. It's walking up the stairs! Forget about the elevator, just a couple of flights and you will get a great workout for the body!

In order to maintain and strengthen your health, you need to have tremendous willpower, force yourself to work, train endurance. Only in this case a person achieves results. We have offered you an option on how you can improve your own body by exercising even during a working day in the office. If you do not have the conditions for this, transfer the "office workout" home, do the exercises between times, but the main thing is to do them regularly, and the result will not be long in coming. Good luck and sports achievements!

Many women refuse to exercise, complaining about the lack of free time. Alas, these are just empty attempts to justify one's own laziness, because you can do gymnastics "on the job", right at the workplace.

Of course, if you are afraid that colleagues will misunderstand your actions, warn them about your "gymnastic plans" and be sure to invite them to join you!

The most important rule of gymnastics in the workplace: try to sit as little as possible and move as much as possible. Talking on the phone, walk back and forth in the office. If time permits, do not use the elevator, but go up and down the stairs. And even sitting on a chair can be beneficial for health.

The sequence of gymnastic exercises in the workplace

1. Sitting on a chair, take a deep breath, and as you exhale, pull your stomach in sharply. Return to starting position. Repeat the exercise 30-50 times.

2. Sitting on a chair, rest your palms on the seat slightly behind you. The fingers should look forward. Close your knees and as you exhale lift your bent legs. Repeat the exercise 30-40 times.

3. Sit on the edge of a chair, stretch your legs as if you are going to stand up and stay in this position until you feel tired.

4. Sitting on a chair, slightly push your knees forward and your feet back. Place your palms on the edge of the seat and lift yourself up slightly, holding on with the effort of your leg muscles. Stay in this position until you feel tired.

5. Sit on the edge of a chair, close your legs, pressing your knees tightly together. Straighten your legs one at a time and pull your toes towards you. Repeat the exercise 15-20 times with each leg.

6. Sitting on a chair, forcefully squeeze a tennis ball or your own fist between your knees. Hold the force of pressure until you feel a burning sensation in your legs.

7. Sitting on a chair, place your feet shoulder-width apart and press your left heel into the floor. Hold muscle tension for 3-5 s. Then do the exercise with the other leg. Repeat 10 times with each leg.

8. Sit on the edge of a chair and tighten the muscles of the buttocks, slightly lifting yourself off the seat. Hold muscle tension for 2-3 seconds, then relax. Repeat the exercise 10-15 times.

9. Stand with your back to the table, rest your palms on the tabletop and slightly bend your elbows. Bend your knees and shift your body weight onto your hands. Push up from the table by bending and unbending your arms. Repeat 10-15 times.

10. Sit up straight, put one hand on the table and press the palm of your hand against the tabletop. Hold the force of pressure for as long as you can. Then repeat the exercise first with the other hand, and then with both hands at the same time.

11. Grasp the edge of the tabletop with one hand and tighten your muscles, as if you want to lift the table. Stay in this position until you feel tired. Repeat the exercise with the other hand.

12. Sitting at a table, place one hand on the tabletop, palm down, and the other hand under the tabletop, palm up. At the same time, with both palms, press down on the countertop as if you want to flatten it. Stay in this position until you feel tired. Repeat the exercise by changing hands.

13. Sitting on a chair, with one hand grab the side edge of the seat and pull it up, as if you want to tear it off. Stay in this position until you feel tired. Repeat the exercise with the other hand.

14. Sitting in an office chair, grab the armrests with your palms and pull towards you, as if you want to tear them off. Stay in this position until you feel tired. Repeat the exercise several times.

15. Raise your arms to shoulder level, spread apart and straighten. Stay in this position until you feel tired.

16. Put your hands behind your head, interlock your fingers and place your palms on the back of your head. Press your palms on the back of your head, overcoming the resistance of your head, while trying to keep it straight. Stay in this position until you feel tired.

17. The starting position is the same. Press your palms on your head on the right, overcoming its resistance. Stay in this position until you feel tired. Repeat the exercise, pressing on the head on the left. The head must be kept straight.

18. Place your right hand on your forehead and, overcoming resistance, press it with your head. Hold the pressure for 5 seconds and return to the starting position. Repeat the exercise 5-7 times.

19. Place your right hand on the right side of your head and, overcoming resistance, press it with your head. Hold the pressure for 5 seconds and return to the starting position. Do the same exercise with your left hand on the left side of your head. Repeat 10-12 times with each hand.

20. Lower your chin as close to your chest as possible. Put your hands behind your head, close your fingers in the lock and place your palms on the back of your head. Slowly raise your head up, overcoming the resistance of your hands. Repeat the exercise 10-12 times.

21. Stand with your back against a wall. Press against it with your hands, palms, shoulders, buttocks and heels. You should feel your back straighten and your posture straighten. Stay in this position for as long as you can. Take a few deep breaths in and out. Then, trying not to change the position of the body, walk around the room for several minutes. Lean back against the wall periodically to check your posture.