What exercises can you do in the office between work? Why production gymnastics is needed

Industrial gymnastics is not a relic of the past, but a simple useful activity that simply has to become your habit.

This discipline appeared not only for political reasons, the very trend towards an increase in the number of office workers, sedentary mental work led to the need to introduce physical exercises into the workflow.

What is industrial gymnastics and why is it needed?

Labor is the source of material and spiritual culture, the main means of shaping and improving human abilities. Along with the improvement of working conditions, the use of progressive methods that make it possible to raise the level of social production, there are also negative aspects of scientific and technological progress.

This is an increase in nervous-emotional tension and a decrease in muscle activity. But muscle activity is a vital, biological need of the body, one of the most important conditions for normal human life.

Production gymnastics is a mini-complex of physical exercises performed during the work process to relieve fatigue, muscle clamps and tension. It is designed to “breathe” a tired worker and has a lot of health benefits.

Physical activity improves the tone of the body, improves mood and energizes. With the help of physical education, you can relieve stress and irritability, stretch stiff muscles that are accustomed to the same position. And the exercises also improve blood circulation and metabolic processes, give a “second wind” to the work of the most “workaholic” parts of the body: back, eyes, arms, neck.

Of the advantages of physical education minutes is the aesthetic side of the practice: joint classes strengthen collective cohesion, set a general positive attitude between colleagues.

The conclusion suggests itself: regular, especially mass performance of industrial gymnastics increases the efficiency of the workforce. This is exactly what they counted on under communism.

Production gymnastics of the USSR. Story

Industrial gymnastics began to spread in the USSR in 1930. The introduction of gymnastics into the mode of labor activity of Soviet people is an initiative of the Communist Party and the Soviet state.

The goal is to preserve and strengthen the health of workers, to unite them for more productive work. The Decree of the Presidium of the Central Executive Committee of the USSR stated that physical culture should be used in every possible way as a mass factor in increasing labor productivity and combating occupational hazards in production.

At the All-Union Scientific and Practical Conference on the Problems of Physical Culture and Active Longevity, data on the effectiveness of industrial gymnastics in the Soviet Union were presented. It turned out that where it was carried out, labor productivity increased from 2 to 6 percent.

That is why the wide use of physical culture for workers was given great importance on a national scale. Industrial gymnastics enjoyed well-deserved popularity, its economic effect was firmly proven.

It is interesting! An experiment was carried out at one of the enterprises in the city of Kemerovo. Since the beginning of the working day, the locksmiths have been collecting about 99 parts per hour. Then their productivity began to decline. The workers were given 10 minutes of passive rest, after which they began to assemble 84 parts. On another day, during a break, they were asked to perform a complex of industrial gymnastics. After the break, productivity increased to 123 parts per hour.

The industrial gymnastics complex was compiled centrally, taking into account the specifics and characteristics of labor activity, which also needs to be taken into account by you and me when choosing exercises for physical education sessions.

Here is one example of the selection of the complex. In a garment factory, almost all types of work are sedentary. For example, seamstresses sit at the conveyor and perform the same operation. For such an enterprise, trainings should be prepared taking into account the low physical activity of workers: exercises for muscle groups that are not involved in labor activities, as well as exercises for coordination and attention, are included in gymnastics.

For workers who spend the entire shift on their feet, for example, for workers on the press, complexes were compiled with exercises performed while sitting, with self-massage of the legs.

For workers of heavy physical labor - training in the form of a warm-up. Exercises are simple in coordination, dynamic and kneading muscles that receive the main load during work.

If the production workshop had increased gas pollution, dust content, relative humidity, it was proposed to perform production gymnastics in another room or in the fresh air.

Why should you not be shy about doing industrial gymnastics?

Health is more expensive! If you are lucky with the team, offer to do five-minute physical education sessions together every day. It is easier and more fun to do this together, plus, if one forgets, the other will remind you. In a disparate team, look for at least one like-minded person. It's not that hard to work with two people, though. If you are completely alone in your efforts to develop a good habit, isolate yourself from everyone for a break or, more simply, do not pay attention to anyone and think better about your health.

The complex of industrial gymnastics is most important for office workers who have sedentary professions (secretaries, copywriters, programmers, bank employees), employees with increased emotional stress, the same type of work (seamstresses, confectioners, assemblers of small mechanisms, assembly line workers), professions with an average ( turners, assemblers) and heavy (loaders, builders) physical labor, as well as workers experiencing constant mental stress (teachers, scientists, doctors, accountants).

Gymnastics at work is necessary for people working in noise, vibration, at risk (pilots, drivers). Such professions need the greatest concentration, which means unloading with the help of special exercises is irreplaceable.

Many large firms have long realized the indispensability of physical activity for office workers.

Avito employees always have access to a huge gym, swimming pool and even a games room with a bunch of useful entertainment.

Employers are obliged to take care of their subordinates and, at a minimum, provide a comfortable workplace with the necessary equipment for recreation.

It's important to know!

To improve performance and efficiency, remember the following rules:

10 easy exercises for a quick workout at the workplace

A set of industrial gymnastics exercises for office workers and other “sedentary” professions

A set of industrial gymnastics exercises for workers whose professional activities require concentration and attention are associated with significant stress, low physical activity and a constrained working posture:

1. Walking in place at a calm pace with relaxed swings of the arms back and forth for 20-25 seconds.

2. Starting position - hands to the shoulders.

• As you inhale, rise on your toes, raising your arms up to the sides.
• As you exhale, take the starting position, relaxing your arms.
• Perform at a calm pace 5-6 times.

3. Starting position - hands in front.

• As you exhale, sit down, swinging your arms down backwards.
• While inhaling, straighten up with a swing of your arms to the sides back and put your hands in the starting position.
• Perform at an average pace 10-14 times.

4. Starting position - stand legs apart, hands behind the head.

• As you exhale, perform three springy inclinations, try to touch the floor with your fingers.
• As you exhale, straighten up, folding your arms behind your head, and bend in the thoracic part of the spine.
• Perform at an average pace 10-12 times.

5. Starting position - stand legs apart, hands on the belt.

• On exhalation, turn the torso to the right with a swing of the right hand to the side back.
• On inspiration, return to the starting position.
• Perform the exercise with your left hand.

6. Starting position - stand legs apart, arms up.

• As you exhale, lean to the right with your arms raised up.
• On inspiration, return to the starting position.
• Then do the same with a tilt to the left.
• Repeat at an average pace 4-6 times.

7. Starting position - stand with feet shoulder width apart.

• While inhaling, raise your arms and stretch up.
• As you exhale, lower your hands down, relaxing them, shaking your hands several times.
• Run at a calm pace 4-5 times.

8. Starting position - main stance.

• Take the left leg to the side with an extended toe, also taking the right hand to the side.
• Attach a leg.
• Repeat with the other leg and arm.
• Draw a full circle with your left hand, then your right. Clap your hands in front of you.

Hello everyone! Nowadays, in connection with the general computerization and the development of Internet technologies, more and more people lead a sedentary lifestyle. Sitting in one position throughout the working day adversely affects the health and normal functioning of the body. Thus, employees are more susceptible to various diseases and stress. Therefore, today I will talk about exercises for office workers that will not only help maintain health, but also increase productivity.

The main types of disorders that this mode of operation causes include:

• various pathologies of the musculoskeletal system

Here we can distinguish such disorders as arthrosis, sciatica, osteochondrosis, carpal tunnel syndrome and many others. Diseases of this kind arise due to the fact that during the whole working day the joints are fixed in one position. The blood flow to them is reduced, there is a pinching of the nervous and muscle tissue and various pathologies. Many office workers complain of back, neck and knee pain.

The dress code of many companies obliges women to wear high heels all day. This is very tiring, causes pain, tension in the legs and the early appearance of varicose veins. Try to take off your shoes for a while so that your feet can rest.

• blurred vision

Keratitis (inflammation of the mucous membrane of the eyes) can be called a disease of office workers. The computer screen is constantly flickering, we do not see it, but the eyes catch it, which creates an additional load on the visual muscles. Also, warm air constantly flows from the monitor, it dries the skin of the face and mucous membranes, causing unwanted inflammation, suppuration and premature wrinkles.

After some time of working at the computer, you may notice that everything blurs before your eyes, this is caused by overstrain of the optic nerve. Most often, employees suffer from myopia, i.e. the further away the object, the more vague its outlines.

• premature aging

This is caused by that dry warm air that comes from the computer and office equipment in general. The skin dries up and loses firmness and elasticity, dark circles under the eyes and a painful appearance appear. To reduce this negative effect, drink more pure water and lubricate your face and hands with moisturizers. Include more vegetables and fruits in your diet, in winter you can drink multivitamin complexes and ventilate the room more often. Constant air ventilation will refresh the atmosphere of the office and will serve as a good prevention against colds.

• digestive tract disorders

Due to the busy rhythm of life, we often forget to have lunch, and irregular meals cause malfunctions in the stomach and intestines. Constant sitting in one place and in the same position contributes to the development of congestion in the pelvis and rectum, which contributes to the occurrence of hemorrhoids.

• irritability and depression

Office workers are in a state of heightened irritability as they often have to multitask and meet tight deadlines. Stressful situations arise because of the fear of not doing something or making a mistake. Prolonged work in such a rhythm is exhausting, a person feels emotional burnout and a desire to quit everything. The "manager's syndrome" develops and.

• overweight and obesity

This is the scourge of modern times. General physical inactivity and a sedentary lifestyle contribute to the accumulation of excess weight. According to the standards, a person of mental labor needs no more than 2500 kcal per day. If you exceed this threshold, then you need to spend the surplus on physical activity, otherwise an increase in body weight is possible. Obesity leads to malfunctions of the heart and blood vessels, increases the load on the joints of the legs.

In order to reduce the impact of the negative impact of these factors on the body. It is necessary to do exercises and warm-ups in the process of work. Industrial gymnastics allows you to:

• get a charge of vivacity for the whole day;
• increase joint mobility and brain activity;
• improve .

Giving your body at least a little time during the working day, you will feel a significant improvement in your overall health after a while.

A set of physical exercises for office workers

According to the duration of physical activity, there are:

1. mini - break (60-30 seconds);
2. physical culture break (2-3 minutes);
3. industrial charging (5-10 minutes).

The main and most common exercises for office workers include the following ...

Gymnastics for the eyes

By the end of the working day, most people who work continuously at the computer begin to feel pain and dryness in the eyes, swelling of the eyelids appears. To avoid this, take breaks in work for 5-10 minutes. It is useful to do a strengthening exercise for the eyes once a day. It consists of the following:

1. make 10-15 movements to the right and left with the apples of the eyes;
2. rotate first in one direction and then in the other 6-10 times;
3. look a little far away, then look at an object near for 8 times;
4. close your eyes tightly and open your eyes sharply 5 times;
5. look at the index finger in front of the nose 12 times.

These simple exercises will reduce eye fatigue and make you feel better at the end of the day.

Gymnastics for hands

This part of the body is the main working organ of a person. It is through the hands that we receive most of the information from the environment and contact with it. While working in the office, due to the constant same position, they can become numb and hurt. In order to prevent all this, you need to exercise:

• take your left wrist and twist your palm, first in one direction, then in the other;
• quickly squeeze and unclench your fingers 10-15 times, then tightly squeeze your hand into a fist, hold it for about 3-4 seconds and relax;
• you can do a small massage of each finger with hand cream for 10 minutes.

Blood circulation in the limbs is activated and fatigue disappears. Gymnastics is a good prevention of the occurrence of carpal tunnel syndrome.

Warm-up for the spine

The main part of the load throughout the working day is borne by the spine. Wrong body posture when sitting at a computer causes scoliosis, pain in the neck, back and legs. Most of the diseases of our body are associated with malfunctions in the autonomic nervous system, which cause pinched nerves, a herniated disc, and many other serious diseases. They are most often provoked by stress and hypodynamia.

Excess weight also exerts significant pressure on the spinal column. To remove excess tension in the body, joints and back, the following exercises are suitable:

• "lock"

It should be done in a chair with a low back. Raise your limbs above your head with your palms up and clasp them. Lean back and feel the back of the chair, then exhale and lean forward, repeat 6 times.

• "stretch"

Upper limbs should be raised. Grab your left wrist and pull as hard as you can. You can feel the muscles on the left side of your body tense up. Then do the same with the right side. Repeat the exercise 5-6 times.

• "scissors"

Move your hands in front of you in an intensive mode, alternating with rest breaks. Do 10 times.

• "rotation"

Twist your hands first forward and then back, you need to do it 8-10 times.

Due to a sedentary lifestyle in the office, muscle tone on the lateral parts of the body and thighs falls, unpleasant fat folds gradually appear on them, this effect is called Venus syndrome. To prevent its occurrence, you need to perform the following simple exercises:

• in a standing position, cross your legs and lean forward, it is advisable to stand in this position for 4-6 seconds;
• put the feet in a parallel position to each other, bend the joints of the legs at the knees and tilt the hips as horizontally as possible to the floor, stay in this position for 1 minute.

Leg warm-up

As a result of constant sitting in a sitting position, blood circulation worsens, and early varicose veins on the legs occur. Cellulite and swelling on the lower extremities are formed. There is a risk of arthrosis, various congestion and neuralgic pains. In order to prevent the occurrence of such ailments, do a little warm-up for the legs at the workplace:

• sitting in place, alternately lift your socks off the floor, your heels should not move, exercise like this for a minute;
• actions are similar to the first exercise, only you need to tear off the floor not socks, but heels;
• now you should work on the buttocks, alternating between compression and relaxation, you bring them into tone.

General strengthening exercises

In addition to individual parts, one must learn to relax the whole body. Work in the office is quite emotionally intense, there is always a risk of not being able to do something. It is exhausting, so you need to learn how to quickly and easily relieve stress. The alternation of relaxation and tension will keep the body constantly in good shape, improve brain activity and blood circulation.

To perform it, sharply tighten the muscles, and then sharply relax. Hold this state for 15 seconds. To achieve the optimal effect, you need to repeat the exercise 2-3 times.

In the process of working at the computer, the head is tilted to the monitor and contributes to a gradual increase in fatigue and pain in the cervical spine. If possible, try to massage it with your hands, lean back for a while on the back of the chair. If the pain does not go away for a long time, then you need to contact a specialist. One of the most common office diseases is osteochondrosis and curvature of the spine.

These are general recommended exercises. You can choose for yourself, something individual. It should be remembered that during charging it is necessary to monitor the rhythm and correctness of breathing. This is necessary to improve metabolism and proper blood circulation.

Try not to sit in one position at the height of the working day, even if there is a lot of work. Have a little warm-up, go to the buffet, take papers to another department, take a walk during your lunch break. It helps to take a break from work tasks and relax a little. The work will go much better and faster if sometimes you are distracted by a short rest. Only robots can work all the time in one monotonous mode, and even those from time to time require repairs.

The results of healing exercises

If you regularly devote time to yourself and your body during work, then it will thank you for this with excellent health and excellent mood. According to statistics, more than 70% of people who exercise in the office are much less likely to suffer from colds and depression. They manage to do the same amount of work as the "hard workers" who forget about themselves.

The alternation of work and rest is the key to good and productive work. Constant stress leads to stress, illness and nervous breakdowns, for a long time taking a person out of the “clip” of the work collective.

The implementation of industrial training for the eyes can reduce the risk of diseases of the organs of vision by 30%. Exercises for the legs and arms relieve early symptoms of arthrosis and congestive pain in the limbs.

Warming up for the spine will increase the overall tone of the body and help strengthen vitality. Its constant implementation can improve the somatic condition of the body and get rid of problems with the digestive tract and blood circulation.

Constant five-minute office exercises refresh, improve the atmosphere and mood in the team, and set you in a working mood. It is better to do gymnastics in a pre-ventilated room in order to improve the supply of oxygen to all cells of the body.

Now you know what exercises you need to do for office workers. Do not neglect this and always stay healthy and energetic. See you soon!

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 poor 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 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 the 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 water drops off 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 discharge. 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.

There are some great exercises that don't require special machines or equipment, and don't require too much space. And many of them can be performed right sitting at your desk. In addition, you will not even attract much attention from your colleagues and other people who are around you.

All you need to do is stand behind the chair, holding your hands on the back (or near the wall, holding on to it) and slowly rise on your toes, then carefully lower your heels to the floor. So repeat 10-20 times to start. Gradually, the load can be increased. In fact, this exercise can be done while sitting at your desk while you work. This will be less effective, but will also bring positive results, preventing the blood from stagnating.

Sitting on a chair, move the body as far forward as possible, forearms parallel to the floor, hands vertically with palms to the body. On the count of times, straighten your arms with weights, stretching them back, on the count of two, return to their original position. Repeat 10-20 times. Muscle imbalance leads to frequent pain in the arms and minor injuries, so you need to train not only the biceps, but also the triceps.

So, in any office there are necessarily walls, four, at least. At least half of one of them should not be filled with furniture. You need to go to this wall and simulate sitting on a chair near it. To do this, press your back tightly against the wall, and put your legs farther forward. Lowering the pelvis down, along the wall, reach a sitting position: the back is straight, the legs are bent at the knees at a right angle. Stay in this position for as long as possible. Then get up and continue working.

It is necessary to become exactly in a comfortable position, put your legs at a comfortable width, then lower your pelvis down, giving the body a little forward to maintain balance. Imagine that you are sitting on a chair that is behind you, do not push your knees forward, keep your legs as perpendicular to the floor as possible. The pelvis descends to the level of the knees. The trick is also to keep your back perfectly straight, not to arch it or bend forward.

If the office has a strict dress code that forces you to wear tight knee-length skirts, don't think that this will save you from doing the exercise. You can do mini squats, lowering your hips no lower than your knees, hold this position for a few seconds, and then rise.

So, stand facing the wall, put your palms on the wall at chest level, move your feet back a little until your heels no longer reach the floor.

We perform push-ups: inhale approaching the wall, exhale pushing away from it. Firstly, there should be a perfectly straight line from the top of the head to the heels: never protrude the fifth point back and do not push the pelvis forward. Perfectly straight line of the spine! Secondly, in no case do not fix your elbows when you straighten your arms, this can lead to injury.

Well, that's the whole complex of office exercises. They do not require much time, or special equipment, or even space. Everything is very simple and has several advantages: firstly, it provides the necessary physical activity in the absence of the opportunity to go to the gym, and secondly, it kneads the muscles of the whole body, which have become swollen from sitting at the table for a long time, and thirdly, it simply gives you the opportunity to be distracted and rest from work.

Hi all! This article is dedicated to accountants, secretaries, all those who, by the nature of their activities, are forced to move little. If it's hard to find time to exercise, if it so happened that you lead a sedentary lifestyle, then these exercises in the workplace are just for you.

Desk exercises that everyone will appreciate

It's simple - watch and repeat. Together with colleagues, boss, accountant and business trip.

In fact, immobility is a real problem. Take advantage of special exercises, the so-called hidden(or ) gymnastics.

These movements (or exercises) can be performed anytime, anywhere without attracting the attention of others.

The method of “constant hidden training and physical impact on the body”, or simply “gymnastics for the lazy”, is an excellent alternative to traditional physical education.

The main task of this method is to make up for that experienced by most residents of large cities.

The effectiveness of classes depends on their frequency and regularity.

Any exercise is performed either until fatigue occurs, or as long as there is a desire and opportunity.

You can perform exercises in static or in dynamics - this does not affect the effectiveness of training. If no one sees you, both options are good.

If you need to make the workout invisible, use the static option.

Exercises you can do without attracting attention

1. For example, when you wash stand with bare feet on a rubber mat with a bumpy surface- this is a good tonic procedure, as there are many biologically active points on the soles of the feet associated with internal organs. Thanks to the irregularities of the mat, a natural massage of these nerve formations occurs, and the body receives an additional charge of vivacity.
2. Leaning over the sink do not bend your knees- it helps to increase muscle tone.
3. Walk as much as possible, do not stand passively on the escalator in the subway, but go down and up the stairs if possible.
4. When you go, don't slouch. Learn to walk easily and naturally, then you will be less tired.
5. Being in transport, standing in line with all your might, as if you want him to touch the spine. . Do this as often as possible, and you will get rid of excess fat on the waist and abdomen. But this exercise should not be done immediately after eating.
6. Still as strong as possible tighten the muscles of the buttocks. Count to six and relax. The more often you do this exercise, the faster and more graceful your silhouette will be.
7. Doing household chores or walking along the service corridor, while no one sees, do it in turn four steps on toes and four regular. Then four steps on the heels, then four regular. You can try - it strengthens.

Vorobyov's hidden gymnastics for those who hang at the computer

1. Sitting on a chair break off the floor with force. To increase the effect, you can press on your knees with your palms. Repeat 30-40 times for 1 minute.
2. Sitting on a chair tear off socks from the floor, as if overcoming resistance. At the same time, the muscles of the lower leg, foot, and thigh are noticeably tense. Repeat 30 - 40 times for 1 minute, you can perform it while standing.
3. Can also be 40 times tense and relax, it is especially good to do this in transport, since it is absolutely imperceptible in winter. Just squeeze them and relax.
4. Inflate your stomach as you inhale, and as you exhale - with all your might draw in the stomach like you want it to touch your spine. Count to six and relax. Repeat this as often as possible.
5. Slide your shoulder blades back toward your spine so that your back appears flat. Repeat 30-40 times.
6. Clench and unclench your fists, making great efforts for this. So that the tension of the muscles of the hands reaches.
7. Turn your head first to the right and then to the left 90 degrees. Repeat this at least 10 times for each side.
8. Strongly resting your palms on the chair seat, raise your feet slightly above the floor. Then try to get up on your own. Slowly return to original position. It perfectly strengthens the muscles of the shoulders and chest. Sitting, make periodically circular movements of the feet, each in turn.

Charging in the office - exercises in pictures

Another variant of isometric gymnastics that you can do in the office without getting up from your chair, and you can do it unnoticed by others.