Therapeutic gymnastics on a chair. Exercises sitting on a chair for the elderly: purpose and examples of exercise therapy complexes Performing exercises while sitting on a chair

Are you so overwhelmed with work in the office that you don’t have time to exercise? There is time, but the strength and desire to pack up and go to Gym No? But at the same time, the whole body is simply screaming about the need for physical activity? Don't be upset!

There are great exercises that don't require special machines or equipment or too much space. And many of them can be performed while sitting at your desk. Besides, you won't even attract special attention your colleagues and other people who are around you.

In fact, you can pump up your abs while sitting, without lying on the floor in the middle of the office. To do this, you need to sit up straight, straighten your back, tense your buttock muscles, take a deep breath and sharply draw in your stomach as you exhale. Repeat this about 50 times. There is no need to hold your breath. It is the abdominal muscles that work, not the diaphragm.
The oblique abdominal muscles can be trained by bending to the sides, also in a sitting position. For greater effect, fold your hands into a lock at the back of your head, spreading your elbows to the sides.

And this exercise pumps up the lower abs, as well as the hip flexor muscles. Sit exactly on the edge of the chair, place your hands on the chair slightly behind you (you can hold onto the seat) and lift them up bent legs. You don't have to hug your knees to your chest to immediately grab everyone's attention. The legs do not rise high, but you need to do it at least 20 times.

This perfect exercise in order to accelerate the flow of blood through the vessels after a long period of sitting in one place without moving. It also has a good effect on work and tone calf muscles and helps improve balance. Well, who wouldn't want to show off sexy, toned calves in high heels?

All you need to do is stand behind the chair, holding the back of the chair with your hands (or near the wall, holding on to it) and slowly rise up onto your toes, then carefully lower your heels to the floor. Repeat this 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.

Another exercise you can do while sitting at your desk will help strengthen your triceps. In general, it is good to use dumbbells for this. But they can be replaced with bottles of water or, for example, heavy books, or other heavy objects that are found on the table or in its drawers. In general, you can simply use the weight of your body, but at the same time keeping your arms in good tension.

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

Sitting against a wall will help tone the muscles in your legs and thighs, making them stronger and more resilient. At first this may seem unrealistic, but over time practice will prove that this is not so, and each movement will become easier and easier. This exercise is also good because it gives you the opportunity to break away from the computer and get up from your chair, giving your eyes and butt a rest.

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

Also a good reason to spend a little time away from the computer. Squats improve mobility, improve balance, and are beneficial to the entire body because they work the majority of all muscles. Not only the muscles of the legs, calves, thighs and buttocks are pumped, but also the muscles of the back, abs and shoulders, since they are all involved in the process.

You need to stand straight comfortable position, place your feet at a comfortable width, then lower your pelvis down, moving your 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 drops to the level of the knees. The trick is to keep your back perfectly straight, without arching it or bending 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, holding this position for a few seconds, and then rising.

The last simple exercise that you can easily do in the office works on your muscles. chest, back and shoulders, as well as triceps. Wall push-ups may not seem so difficult, but there are also rules here and only correct execution exercise can lead to maximum results without any injuries.

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

We perform push-ups: inhale as you approach the wall, exhale as you push away from it. Firstly, there should be a perfectly straight line from the top of your head to your heels: never stick your heel out backwards or push your pelvis forward. Perfectly straight spine! Secondly, never lock your elbows when you straighten your arms, this can lead to injury.

Well, that's the whole complex office exercises. They don't 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 visit the gym, secondly, it warms up the muscles of the whole body, sore from sitting at the table for a long time, and thirdly, it simply provides an opportunity to escape and take a break from work.

Work out your abs and buttocks in the office without attracting prying glances from your colleagues? Easily! Our expert will tell you how to do this.

“Exercising in the office? Can’t you 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. And time in the office is not always productive; it happens that we spend several hours on telephone conversations, endless correspondence and discussions with colleagues latest news. So why not really break up your office routine? exercise?

Faustino Joao,

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

Press

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

1. Abdominal retraction

Do the exercise while sitting at your desk. As you exhale, pull your stomach in as much as possible, hold for 3-4 seconds. As you inhale, relax your muscles. The exercise comprehensively trains all abdominal muscles. Start with 10 repetitions, gradually increasing their number to 50.

2. "Stone Press"

As you exhale, tense your abs with all your might for 3-4 seconds. As you inhale, relax. Number of repetitions – 10-50. This is another exercise for all the abdominal muscles.

3. Pulling the knees to the stomach

Sit up straight with your hands on the table. As you exhale, raise your knees to your stomach and lightly press the table top with them. As you inhale, lower your legs. The exercise will be more difficult if your feet are not placed on the floor. Number of repetitions – 10-50. You can replace pulling up your knees with statics: while exhaling, press your knees on the table top for 5 seconds. As you inhale, lower your legs and relax. The exercise primarily works the lower abs.

4. Tilts

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

5. Rotations

Sitting on a chair, raise your legs slightly off the floor and place your hands on the table. As you exhale, rotate on the chair to the left all the way (try to keep your chest and top part body motionless, rotate only the pelvis). As you inhale, return to the starting position. Repeat the same on the other side. The number of rotations in each direction is 10-50.

6. "Upper" rotations

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

Buttocks

Another" problem area", in addition to the abs, these are 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, they involve working on the buttocks. Just do not forget that the result obtained directly depends on your desire and perseverance.

Exercise 1

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

Exercise 2

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

Exercise 3

Starting position - sitting on the edge of a chair, body slightly tilted forward. Place your hands in front of you on the table (do not put weight on your hands). Now tense your buttock muscles and raise yourself a couple of millimeters above the chair. 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 next exercise. Sitting on a chair, knees pressed together. Place your hands between your thighs and hold onto the chair with them. Now press your hips onto your hands with all your might, tensing your muscles for 5-7 minutes. Repeat this exercise 20 times.

Exercise 5

And finally - the simplest thing, but this effective exercise, which will help to engage the muscles of the legs, buttocks and even the abs. It's walking up the stairs! Forget about the elevator, just a couple of flights and you'll get a great workout for your body!

In order to maintain and strengthen your health, you need to have enormous willpower, force yourself to work, and train endurance. Only in this case does a person achieve results. We have offered you an option on how you can improve your own body by training even during your working day in the office. If you don’t have the conditions for this, move the “office workout” home, do the exercises in between, but the main thing is to do them regularly, and the results will not be long in coming. Good luck and sporting achievements!

Hello to new and regular readers of my blog! Today we’ll talk about exercises on a chair for the abs. Such exercises are available for home and office (they can be performed without leaving your workplace), and are also actively used by athletes and gym-goers seeking to increase the tone and strength of various muscle groups(mainly lower body).

Let's talk about the specifics of such exercises, how to perform them in the office/home and directly in the gym on a special simulator called a Roman chair.

What is an ab chair?

In the circles of athletes, and in particular bodybuilders and fitness trainers, such a machine as the Roman chair is quite common. The bench has special supports for the hips and lower legs. Today this device is widely used not only in athletic training, but also in arm wrestling, bodybuilding, weightlifting and fitness. In the article we will look at special exercises on this apparatus in the gym, as well as in the office and at home, where a regular chair/armchair is enough to perform them.

What muscles can be pumped?

For convenience, here is a list of the main muscle groups that the bench allows you to work:

Biceps (biceps) thigh muscle.
Semimembranosus femoral muscles.
Semitendinosus.
Calf.
Large glutes.
Abdominal press.
Dorsal and lumbar.

Working with a Roman bench is suitable for both men who want to improve physical fitness and remove sagging peritoneum, while simultaneously working lower section back, so for girls and women who want to get rid of fat accumulation in the abdominal area and tighten their buttocks.

Benefits and harms

Let me remind you that any special exercise with effort and muscle development can bring both benefit and harm, depending on the correct execution and consideration of indications/contraindications. In this case the situation is similar.

The main benefit of training on this special simulator comes down to working out deep muscles back and abdominal part. However, if you have even a minimal scoliotic deformity, such special exercises can pose a potential danger.

If performed incorrectly, when, for example, you are sitting slightly leaning to the right or left, muscular system does not work correctly - stretching occurs on one side of the arch, and spasm occurs on the other.

Contraindications for exercise

As already mentioned, with various forms of scoliosis, such exercises should be treated with caution. It is best to consult an orthopedist and rheumatologist on this issue.

If you are experiencing an exacerbation of rheumatoid phenomena in the lumbar region, in no case should you torture yourself with forceful work. It won't bring any benefit. I would also not recommend such trainings for pregnant women, especially in the first trimester of pregnancy.

Technique and types of exercises

There are three main groups of special exercises. Each of them has its own execution technique and elaboration features. Let's take a closer look at them

Crunches

This involves multiple joints (incline crunches). The trainee overcomes his own body weight - the movement is suitable for advanced and intermediate levels.

The starting position is to lie on a bench at an angle of 15-30 degrees, bend your knees and place your feet on the bench.
We put our hands behind our heads. We don’t lock our fingers.
As you exhale, slowly bend your upper body.
Upon completion of the movement, bend the torso at the waist and tilt it towards the knees.
We linger in this position for a short time and return to the starting point.

Hyperextension

Perfectly develops the spinal erectors, hip flexors and buttocks. The risk of spinal injury is low, the joints are not overloaded. The spinal tendon corset becomes stronger with regular use. Recommended for beginners.

Starting position – lie down with your back up, bring your heels under the cushion.
We bend down, and then smoothly return the torso to a straight line. We stay in this position for a few seconds.
You should not use inertia; we do everything slowly with full amplitude.

Side crunches

This is an isolation exercise that does not involve the surrounding muscles. abdominals. It differs from simple twists in its starting position - lying on its side. The oblique abdominal muscles are more actively involved.

Starting position – lie on your left side and cling with your foot outer leg for the lower roller. We put our hands behind our heads and clasp our fingers together.
We bring the right elbow closer to the right thigh with the oblique muscles.
We fix the body for a few seconds and lower the body.
We try to maintain muscle tension throughout the entire approach.

Example workout

As I already said, an ordinary chair is suitable for home/office. Let's look at a few useful exercises on it in home/office conditions and a Roman bench in the hall

In the office

Abdominal retraction

Sitting at your workplace with your back straight, we draw in your stomach as you exhale as much as possible and fix it for a few seconds. On inhalation - relaxation. It is better to start with 10 repetitions and gradually increase their number to 40-50.

Pull-ups of knees to stomach

The initial pose is to sit with your back straight and place your hands on the table. As you exhale, your knees rise to your stomach and lightly rest against the table top. We lower our legs while inhaling. Number of repetitions – 10-40. You can do everything statically to increase the load, pressing your knees into the table top for 5 seconds while exhaling.

Tilts

The initial pose is sitting upright on a chair, arms down. We lean left and right. Exhaling, we bend to one side and touch the floor with our fingers. Inhaling, we return to the starting point. We perform 10-40 times.

At home

Fold

We sit on the edge of the seat and grab it with our hands on the sides from behind. We tilt the body back, and raise the legs slightly above parallel with the floor. Keep your back rounded, tense your abs and slightly bend your knees. Exhaling, we contract the abdominal muscles and raise our legs towards ourselves. Knees point towards the chest. We perform 3 sets of 15-25 repetitions. It is recommended to perform 2 times a day, morning and evening.

In the gym

Warm up – 5-10 minutes (running on the treadmill, bending to the sides while standing on the floor, jumping rope).
Classic crunches on a bench: 3 sets of 12-15 reps.
Hyperextension – 3 sets of 10-15 times.
Twisting (lateral) – 3 sets of 12-15 times.
Stretching – 15 minutes.

For maximum effective implementation of this or that exercise, it is important to hone each stage of it. Before class, I recommend adjusting the apparatus by moving the front rollers to the level of the bend of the hips and lower back. We lower the rollers from below to the level of the Achilles tendon.

The starting position for the sitting exercise is a clear position of the buttocks on the seats resting on the shin rolls. When working out the back, the starting position should be this: the feet are placed under the lower bolster, the upper thigh rests against the seat, the legs and back are located in the same line.

Sets and reps

It's important not to overdo it. If it’s difficult to do 3 reps. with 15 repetitions, you can limit yourself to 2 sets to begin with. 10 repetitions each. The main thing is to do everything regularly and follow the technique.

Common mistakes

Excessive range of motion (up to a right angle) without preparation.
Too much deflection when lifting the body.
Leg Curl knee joint to facilitate movement.
Excessive working weights.

Conclusion

When properly composed training program exercises on a Roman chair will allow you to work out the muscle groups of the lower back, as well as the buttocks, abdominal muscles and tendons in the hamstring area. The oblique muscles work great during such training. At proper nutrition you can effectively burn fat in the abdominal area in men and the hip area in women, tighten gluteal region, making it elastic and your figure aesthetically attractive.

I invite you to subscribe to my blog - I regularly share useful tips and examples of training (article + useful video) for various muscle groups. Tell your friends and subscribers on social networks about the benefits. Cheerful mood and healthy tone!

fit-ness24.ru

Physiotherapy.
I had pain in my spine, my arms went numb, and I felt dizzy. Doctors prescribed classes therapeutic exercises. I treated this recommendation with irony, but decided to try it, I was already tired of the pills. Surprise awaited me after 10 sessions of exercise therapy. My health has improved. I continued to do gymnastics at home for another three months, then laziness and good health took their toll. At first I started doing exercises not every day, and then I gave up completely. But as soon as the symptoms of the disease return, I immediately begin to do life-saving exercises. It is very light but effective. I recommend. This type of exercise helps me. The doctors were right.

A set of exercises. All gymnastics are performed while sitting on a chair.

01. Hands on knees. We clench our fists with slight tension.
(15-20 times);
02. Raise your hand up to the side, behind your head, reach
to the opposite ear.

then to the original position. Same
with the other hand. (10 times);
03. Sliding our hands along the back legs of the chair, we lean in
one side, then the other smoothly, not sharply, as much as possible.
(10 times);
04. Turn your body back. Grab the back of a chair with two
hands on one side, then hands on knees. And on the other hand
sides, as far as possible, turn the body. (10 times);
05. Tilt your head to one shoulder and to the other. Smooth, no
sharply, stretch the neck muscles. (10 times);
06. Spread your arms to the sides - inhale. As you exhale, hug yourself
stronger. (15 times);
07. Hands to shoulders. Circular movements forward and backward. (10 each
once);
08. Brushes in a lock. Stretch forward from yourself, straightening your arms
at the elbows. Then back to yourself, relax. (15-20 times);
09. Brushes in the castle. We press on one brush, then on the other,
straightening your fingers.
5-20 times);
10. Turn the fingers in the lock, first with one side towards you, then
the other with a little tension. (15-20 times);

Exercises with gymnastic stick.
01. Place a stick between your feet. Everyone stretch forward
body as far as possible and back to the starting position.
(10-15 times);
02. Circular movements in one direction and the other, as far as
you can, if possible, bend your whole body as much as possible
Can. (10-15 times);
03. Take the stick by the edges. Raise up - inhale. Lower - exhale
(10 times);
04. Circular movements. 3 laps forward from you and 3 laps back
to yourself. We alternate (5 times);
05. We move the stick to the side and back, turn the body along
move the stick. Then we put her on our laps. And turn to another
side. (10 times);
06. Take the stick in the middle with outstretched arms in front of you.
We twist it one way and the other with a little
tension.
5-20 times);
07. Take the stick vertically in one hand. We take her aside and
back, turning the body along the direction of the stick. In front of
pass to the other hand and turn in the other direction. (10 each
once);
08. Take the stick by the edges, slightly tilting the body forward,
We simulate kayaking.
09. Raise the stick up - inhale. As you exhale, lift one shoulder.
Then up - inhale over the other shoulder.
10. Stick behind your back. Take it closer to the center - massage your back
down up. (15-20 times).
11. Take the stick diagonally behind your back. Rub your back like
with a washcloth on one side and the other.
12. Place the stick on your knees. Roll it back and forth
palms, back of hands, outer and
internal. (10-15 times);
13. Raise the stick up - inhale. Lower - exhale. (10 times).

www.liveinternet.ru

Secrets of office fitness

Do you sit a lot at work and don’t have time to take care of your figure? This does not mean at all that you need to dutifully type overweight. A set of exercises for office workers allows you to put stress on those muscle groups that are sedentary work are forced to be in a relaxed state.

To get results from office fitness exercises, you need to adhere to several rules:

the load should be regular - gymnastics should be done several times during the day, daily, supplementing it with any physical exercise on weekends;
the duration of each set of exercises should be at least 15-20 minutes;
each complex should include exercises for the muscles of the legs and abdominals, chest and shoulder girdle;
you can perform complexes of different movements throughout the day, observing the previous rule;
it is better to do several approaches in each exercise, achieving a slight tingling sensation in the muscle group being developed;
between approaches you need to completely relax for 1 minute;
You should not bring any exercise to painful symptoms - excessive load will make it impossible to repeat the movements the next day.

If possible, before performing a fitness complex for office workers, it is recommended to warm up the muscles, preparing them for the load: rub your fingers and hands, stretch them forward and to the sides, straighten your back, tensing your muscles, stretch, move your legs while sitting or walk around the office .

Examples of exercises for different muscle groups

If you take 1-2 suggested movements for each muscle group, you can independently create complexes lasting 15-20 minutes and alternate them throughout the day or perform new ones when the previous ones get boring. It is important to include loads on the legs, abs, and shoulder girdle in each complex. The sequence of movements can be arbitrary.

Workplace exercises for losing weight in the hips and abdomen are aimed at strengthening the muscles in these areas. They can be performed comfortably while sitting on a chair; a soft office chair is less suitable for this purpose. Each movement must be performed 10-15 times, relax for 1 minute and repeat. Do 3 approaches with breaks between them:

Starting position (ip.) - sitting on the edge of a chair, feet on the floor. Connect your knees, shins, ankles. Raise the leg, straightening the knee, if possible, straighten the limb completely, parallel to the floor (Fig. 1 (1)). Return to i.p. and repeat the movement with the other leg. A variation of this exercise for increased resistance could be to lift both legs at the same time (2). In this case, the limbs should remain connected from the knees to the heels. The movement trains the muscles of the thighs and abdominals well.
I.p. Same. Raise your heels, lifting them off the floor to the maximum height, and keep your legs tense, standing on your toes, for 10-15 seconds. Lower your heels to the floor, lift the front of your foot, also keeping your leg muscles tense. The movement is designed to train the calf and lower abdominals.
I.p. sitting on the edge of a chair. Stretch your joined legs forward and rest your heels on the floor. Raise your limbs to the possible height, smoothly move them apart and slowly return to the i.p. (3). When performing the exercise while sitting, you can lean on the edge of the table, hold on to the armrests of a chair or the seat of a chair. This exercise tones the muscles of the thighs, buttocks, lower back and abdominals well.
I.p. the same, knees bent, shoulder width apart, feet on the floor. Leaning your hands on the tabletop or holding onto the armrests of a chair, lift your feet off the floor and raise your bent legs a few centimeters from the floor (4). Hold until the muscles fatigue and lower. This movement, imperceptible from the outside, puts tension in all muscle groups at once. Significant exercise is very important for losing weight, but you need to do the exercise constantly, including it in any complex every day.

Exercises for the lower body are invisible under the table. But you can also train your arms, chest, and shoulders while sitting on a chair.

Movements for the shoulder girdle and chest

Very discreet exercise- hold a book, folder, or stack of documents suspended while reading. Even the light weight of these items common to office workers creates additional stress on the arms and oblique muscles of the chest.

Imagine that the folder is very heavy, you can strain the muscles of this group until fatigue, relax them and repeat this.

You can do exercises in the office using your desktop as a simulator:

I.p. sitting on a chair, hands palms down on the table. Press down on the tabletop, tensing your muscles as much as possible. Save tension until tired and relax. Repeat 10-15 times.
Hands under the table, palms resting on the tabletop from below (Fig. 2 (1)). Tighten your shoulders and chest, as if lifting a table, and maintain the tension until fatigue.
You can perform movements with each hand in turn, and also place one of them on top of the tabletop and the other below. The force is applied in opposite directions.
You can combine movements, straining all muscle groups at once, by placing your palms on the outer or inner surface of the knee (2). The exercise comes down to trying to spread or connect the knees, overcoming the resistance of the hands.

Simple but effective invisible movements are designed for both weight loss and overcoming physical inactivity. Light loads should be repeated throughout the day for maximum effect. You can perform the exercises in the office or at home, using a regular table and chair.

berry-lady.ru

And this exercise pumps up the lower abs, as well as the hip flexor muscles. Sit straight on the edge of the chair, place your hands on the chair slightly behind you (you can hold onto the seat) and raise your bent legs up. You don't have to hug your knees to your chest to immediately grab everyone's attention. The legs do not rise high, but you need to do it at least 20 times.

This is an ideal exercise to accelerate blood flow through the vessels after sitting in one place for a long time without moving. It also has a good effect on the work and tone of the calf muscles and helps improve balance. Well, who wouldn't want to show off sexy, toned calves in high heels?

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

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

You need to stand straight in a comfortable position, place your feet at a comfortable width, then lower your pelvis down, moving your 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 drops to the level of the knees. The trick is to keep your back perfectly straight, without arching it or bending forward.

This last simple exercise, which can easily be done in the office, works the chest, back and shoulder muscles, as well as the triceps. Wall push-ups may not seem so difficult, but there are also rules here, and only the correct execution of the exercise can lead to maximum results without any injuries.

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

Well, that's the whole set of office exercises. They don't 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 visit the gym, secondly, it warms up the muscles of the whole body, sore from sitting at the table for a long time, and thirdly, it simply provides an opportunity to escape and relax. rest from work.

Weight loss

miridei.com

Desk Exercises Everyone Will Appreciate

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

In fact, inactivity is a pressing problem. Take advantage special exercises, the so-called hidden(or isometric) gymnastics.

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

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

The main task of this method is to compensate for the lack of physical activity that most residents of large cities experience.

The effectiveness of classes depends on their frequency and regularity.

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

You can perform the exercises statically or dynamically - this does not affect the effectiveness of the training. If no one can see you, both options are good.

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

Exercises you can do without attracting attention

For example, when you wash your face, you can stand barefoot on a rubber mat with a lumpy surface- this is a good tonic procedure, since on the soles of the feet there are many biologically active points associated with internal organs. Thanks to the unevenness of the mat, a natural massage of these nerve formations occurs and the body receives an additional charge of vigor.
Leaning over the sink don't hunch over, don't bend your knees- This helps to increase muscle tone.
Walk as much as possible, do not stand passively on the escalator in the subway, but, if possible, go up and down the stairs.
When you go, don't slouch. Learn to walk easily and naturally, then you will get less tired.
While in transport, standing in line with all your might pull in your stomach. Do this as often as possible and you will get rid of excess fat around your waist and belly. But this exercise cannot be done immediately after eating.
Still as strong as possible tighten your butt muscles. Count to six and relax. The more often you do this exercise, the faster and more graceful your silhouette will be.
When doing household chores or walking along the office corridor, while no one is looking, take turns four steps on toes and four regular ones. Then four heel steps, then four normal ones. You can try it - it strengthens the ankle joint.

Hidden gymnastics by Vorobyov for those who hang out at the computer

Sitting on a chair heels come off the floor with force. To increase the effect, you can press your palms on your knees. Repeat 30 - 40 times for 1 minute.
Sitting on a chair lift your socks off the floor, as if overcoming resistance. At the same time, the muscles of the lower leg, foot, and thigh become noticeably tense. Repeat 30 - 40 times for 1 minute, you can also do it while standing.
You can also do it 40 times tense and relax your buttocks It’s especially good to do this in transport, since in winter it’s absolutely invisible. Just squeeze them and relax.
As you inhale, inflate your stomach, and as you exhale, inflate with all your might. pull in your stomach as if you want it to touch your spine. Count to six and relax. Repeat this as often as possible.
Slide your shoulder blades back toward your spine so that your back appears flat. Repeat 30-40 times.
Clench and unclench your fists, making great efforts to do this. So that the tension in the arm muscles reaches the triceps.
Turn your head first to the right and then to the left 90 degrees. Repeat this at least 10 times for each side.
Firmly resting your palms on the seat of the chair, raise your feet slightly above the floor. Then try to get up yourself. Slowly return to the original position. This perfectly strengthens the muscles of the shoulders and chest. While sitting, do it periodically circular movements feet, each in turn.

Include these exercises in your daily workout, and the results will not take long to arrive. Especially if, in parallel with the exercises, you put into practice healthy eating and quality rest.

Working in an office has many benefits, but sitting for long periods of time is harmful to your health and figure. Review 47 scientific research showed: people who sit for long periods are more likely to suffer from cancer, type II diabetes, heart disease, excess weight. Good news: We offer 6 exercises on a chair that will help you feel cheerful and energetic. They can be performed right at your workplace.

Abdominal exercises

Exercise 1. Raising your knees to your chest

Strengthens abdominal muscles, improves digestion, and also helps burn fat.

How to do it:

Sit on a chair. The back is straight, we do not lean on the back of the chair.
Place your feet on the floor in front of you, hip-width apart.
Keep your back straight. Raise your right knee and draw it towards your chest. At this time, the stomach reaches towards the spine.
Place your hands on your shins to better stretch your lower abs.
Do 20–30 reps, alternating knees.

Exercise 2. Double knee raise

In this position, all abdominal muscles work gently but effectively.

How to do it:

Bring your legs together.
Place your hands on the chair.
Keeping your back straight, lift your knees, bringing them closer to your chest. The abdominal muscles should tense at the same time.
Return your legs to the starting position, but do not let them touch the floor.
Do 10–20 reps.

Exercise 3. Raising the knees while tilting the torso to the side

Corrects the waist. Strengthened work of the lateral abdominal muscles helps remove fat folds on the sides.

How to do it:

Sit close to the edge of the chair with your back straight. Place your hands on the chair.
Bend your torso to the side, resting on one buttock.
Bring your legs together and lift your knees toward your chest as in exercise 2.
Return to the starting position. Repeat, leaning to the other side.
Do 10–20 reps on each side.

Exercise 4. Touching the floor

Helps burn fat on the sides and thighs.

How to do it:

Place your feet on the floor.
Straighten your arms to the sides at shoulder height.
Turn your upper body to the right side and lean forward, touching your left toes with your right hand. Hold this position.
Level up. Repeat the movement, touching the toes of your right foot with the fingers of your left hand.
Repeat 20–30 times, changing the direction of rotation each time.

Exercise 5. Raising the torso above the chair

Helps quickly burn fat and tone the muscles of the abdomen, back, and shoulders.

To increase the load, you can do the exercise on a chair with armrests. The chair must have no wheels.

How to do it:

Sit on a chair and rest your hands on the armrests.
Raise your torso, lifting your hips and legs off the chair. At the same time, use your abs to lift your knees toward your chest.
Hold this pose for at least 15-20 seconds, then slowly lower and rest.
Repeat the exercise 4 times.

Exercise 6. Knee to elbow

Very good for the waist: makes you work lateral muscles and muscles of the lower abdomen.

Execution principle– one knee meets the opposite elbow, while the torso rotates slightly.

How to do it:

Sit on a chair with your back straight, do not lean on the back of the chair. Place your hands behind your head.
Raise your right knee towards your chest, at the same time tilt your left elbow towards it so that they eventually touch each other.
Return to the starting position. Repeat 15 times.
Alternate knee and elbow, do 15 reps.

It is better to do 4 series of such exercises.

Subscribe to our Yandex Zen channel!

The previous 6 exercises are done while sitting on a chair. But we suggest you get up and do one more thing for greater effect. Don't go too far from the chair!

Bonus: Side Abdominal Exercise

The benefit is to strengthen gluteal muscles and effectively combat fat on the waist and abdomen.

How to do it:

Stand behind a chair and rest your left hand on its back or armrest.
Raise your right arm above your head.
Lower your raised hand slowly. At the same time, raise your right leg so that your hand touches your heel.
Return to the starting position, repeat 10-15 times.
Switch arms and legs and do 10–15 repetitions.
Make 4 episodes.

Now all you have to do is include these exercises in your daily workout, and the results will not take long to arrive. Especially if, in parallel with exercise, you introduce healthy eating and quality rest. published .

P.S. And remember, just by changing your consumption, we are changing the world together! © econet

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

↓↓↓ Click on the image to enlarge it ↓↓↓

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 the most from office work. Constantly 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 way to relieve stress at the end of the working day. The complex is performed in three approaches.

Tilt the head forward and backward - 10 times

Goal: relieve muscle tension in the sternoclavicular, splenius, and subcutaneous muscles of the neck.

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

Tilt the head to the sides - 10 times

Goal: relieve tension in the sternoclavicular, mastoid, anterior, middle and posterior scalene muscles of the neck.

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

Neck rotations - 10 times

Goal: warm up the muscles and relieve their stiffness.

In a standing position, perform neck rotations, alternating clockwise and counterclockwise rotations. Exercises should be performed smoothly.

Static back bends of the neck - counting up to 10

Goal: training the sternoclavicular and splenius muscles of the head.

Stretch your arms back, clasping your palms together and resting the back of your head against it. Straining only the muscles of the neck, press on the palms, counting to 10. Perform the exercise smoothly, trying not to involve other muscle groups.

Static forward neck bends - counting up to 10

Purpose: training saphenous muscle neck.

Place your forehead on your palms, clasped together. Slowly tilt your head, trying to overcome the obstacle, tensing exclusively the muscles of your neck. Perform the exercise on a count of 10.

Static neck bends to the sides - counting up to 10

Goal: training the sternoclavicular muscle.

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

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

Goal: improving the tone of the neck muscles.

Place your chin on the base of the palm of your right hand, press hard on your hand, tilting your head to the right, tensing only the muscles cervical spine. Perform the exercise on a count of 10, repeat with bends to the left.

3 minutes of yoga on an office chair

For this workout you will only need three minutes of free time and a chair. The power of yoga is often underestimated, but in an office setting it is perfect option. This complex activates the muscles of the whole body, helps improve blood circulation and breathing, and metabolic rate. Each exercise (asana) is performed for 30 seconds.

Forward bends

Goal: relieve stress on 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 Pose

Goal: relieve tension and stiffness in the muscles of the back and arms.

As you inhale, raise your arms up and back, placing your biceps as close to your ears as possible. Stretch well, trying not to lean back.

Tilts to the side

Goal: eliminate chest tightness and lumbar region spine.

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

Twisting Lotus Pose

Goal: relieve shoulder girdle stiffness.

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

Pose "Rise and Find"

Goal: 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, change arms and legs.

Half Lotus Pose

Goal: relieve stiffness and tension in the leg muscles.

Bend your right leg at the knee and, moving it as far as possible towards the pelvis, place it on the left. After half a minute, change legs.

Pay attention to the yoga exercise in the morning -.

Workout with a cup of coffee

Often, dumbbells, jump ropes, and weights are used as equipment 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 approaches with two minutes of rest between each.

Squats - 10 times

Goal: improvement muscle tone arms and legs.

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

Lunges - 10 times

Goal: improving 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. Perform with your left foot long stride forward, keeping the torso straight, the knee bent, a right angle is formed between the thigh and the lower leg, the center of gravity is transferred to the leg extended forward. Wherein left hand fully straightened. After returning to the starting position, change legs and arms.

Swinging the leg to the sides - 10 times

Goal: tone inner surface legs.

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

Raising the cup - 20 times

Goal: improving arm muscle tone

The right arm 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. After this, change hands.

Swing your arms to the sides - 20 times

Goal: relieve tension and stiffness in the shoulder girdle.

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

Hold the leg bent at the knee for a count of 20

Goal: strengthen the muscles of the thighs and buttocks.

The left arm is bent at the elbow and holds the cup. Right leg raised, bent at the knee, thigh parallel to the floor. Hold your leg in this position for a count of 20. After that, change your leg.

A set of strength exercises

This workout is suitable for both beginner athletes and real professionals. It has three levels of difficulty: the first provides three approaches, the second - five, the third - seven. The break between sets is two minutes. The exercises are aimed at strengthening muscle tone throughout the body.

Squats over a chair - 20 times

Goal: strengthen the muscles of the arms and legs

Hands in front of you, palms clasped, 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, and buttocks become tense.

Breast strengthening - 20 times

Goal: strengthen the chest muscles

Sit on a chair with your back straight. The palms are connected at chest level, fingers pointing upward, and the elbows are parallel to the floor. Squeeze your palms forcefully for up to 10 seconds, while tensing not so much the muscles of your arms as your chest.

“Scissors” - 40 times

Goal: strengthening the shoulder girdle, increasing the tone of the arm muscles.

Sit straight on a chair. Arms spread to the sides, elbows straight. With rhythmic swings, cross your arms in front of you 40 times, using the principle of scissors. In this case, only the arm muscles are tensed.

Leg straightening - 40 times

Goal: improving the tone of the leg muscles, 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 tightening your thigh muscles and without bending your knee. After returning to the starting position, change legs.

Straightening the body over a chair - 10 times

Goal: improving muscle tone throughout the body.

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

Leg pull-ups - 10 times

Goal: improve the tone of the abdominal muscles, hips and buttocks.

Sit on a chair straight, back straight. Legs straight at the knees raised above the floor. Then bend your knees, pulling them as close to your body as possible. The effectiveness of the exercise is comparable to traditional abdominal pumping.

Sitting bends - 20 times

Goal: increase the tone of the oblique muscles.

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

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