Fitnes exercises in the workplace

Today, there are a special set of exercises that you can perform even being in the office. Moreover, colleagues will notice your secret training. Thus, nothing can hinder you to become the owner of a sports figure. As with any training, office exercises begin with a warm-up. Ideally, you want to climb up and down a couple of floors. To do this every hour or two. Thus, you “Wake” the circulatory system and a few minutes respite from the bustle of work.

Exercise for inner thighs

Exercise for outer thighs

In the sitting position, firmly pres each other’s knees. When the battery is put on a chair, at the level of mid-thigh. Overcome the resistance of the hands, presing against them, straining as much as posible of muscles for several seconds, then relax. Repeat at least 20 times.

Make a firm butt

Sitting on the edge of the chair, lean forward. Put your hands on the table in front of him. Tighten as much as posible gluteal muscles, while sitting up for a couple of millimeters above the chair. This situation hold for 2-3 seconds, then drop down into place. Perform 12-15 repetitions.

Strengthen chest muscles

Sitting on the edge of a chair, straighten your back, while clutching the chair arms so that your hands and elbows were on their outer surface. Slowly squeeze your elbows, pulling the arms closer to himself. Hold the tension for 5 to 6 seconds. However, this exercise should be performed carefully, because otherwise you may break the chair. Do 15-20 repetitions.

Download pres

Because in the office there is no posibility to lie down on the carpet and repeat a couple of series of twists, exercises for the abs will be to perform sitting on a chair. To do this, straighten your back and straighten your shoulders. Squeeze your buttocks and take a deep breath. Already on the exhale as much as posible pull your stomach. Such involvement should be repeated at least 50 times. In this case, make sure that the exercise was carried out due to the tension of the abdominal muscles. The diaphragm should rise. Important rhythmic breaths, but because the breath hold is not worth it.

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