If you are sitting at a desk, then during the working day you can perform a set of so-called invisible exercises, completely invisible to others. For example, you can rest against a wall and feel the muscles tighten. Such exercises are isometric and develop muscles no worse than the usual dynamic exercises or exercises with weights.
You can do isometric exercises resting against any stationary object - a doorway, wall, chair or tabletop. In this case, the maximum muscle tension should not last more than 6 seconds.
Each exercise should be repeated 4-6 times in a row, and the entire workout will take you about 5-10 minutes.
The complex below can be repeated every 1.5-2 hours.
1. Straighten up, sitting on a chair, pull your shoulders and bring your shoulder blades, straining your spinal muscles. Lock this position for 5 seconds, then relax completely. The number of repetitions is 3-5 times.
2. Sitting on a chair, straighten your back, exhale deeply and draw in your stomach. Fix this position for 2 seconds, then completely relax. Repeat the exercise 6-8 times.
3. Sitting on a chair, grasp the bottom of the seat with both palms and try to lift yourself up. Fix the position for 3-4 seconds, then completely relax. The number of repetitions is 5-6 times.
4. Sitting on a chair, squeeze your glute muscles. Fix the position for 4-6 seconds, then completely relax. Repeat the exercise 6-8 times.
5. Place your hands on the table top and push firmly. Fix the position for 7-10 seconds, then completely relax. Repeat the exercise 3-5 times.
6. Sitting on a chair, completely relax and inhale 3-4 times through your nose, and then exhale calmly through your mouth. Repeat the exercise 5-7 times.
During the break, you can allow yourself to move more actively. For example, develop the most diverse muscle groups, without using either an expander or dumbbells: the role of these shells will be performed by your own muscles.
7. With the elbow of your hand (right), rest on the stomach. In this case, the palm should be open, and the forearm and shoulder should form a right angle. Left palm align with the right. Bend right hand and try to overcome the resistance of the opposite hand. Repeat the exercise 4-6 times for each hand.
8. Connect your palms in front of your chest and move them left and right, overcoming resistance.
9. Place your palm (right) on your chin. Trying to overcome resistance, turn your head to the right. Do the same in left side with the other hand.
10. Put your palm on your thigh and, overcoming resistance, lift your leg up to the side.
The following exercises develop great pectoral muscle, which is especially important for a losing weight woman. After all, "burning" overweight, we must not forget about the need to strengthen and train your body. In particular, the breasts should not lose firmness. The exercises below should be performed 25 times in 4 sets.
11. Cross your arms so that right palm rested against the left forearm, and the left against the right. Concentrate mentally and, straining your muscles, push your forearms with your palms to the sides.
12. Stretch your arms forward and stretch, looking at your fingertips. Imagine that you need to push away a large and heavy object, for which you put all your strength into the movement.
13. Place your hands behind your back, rest them on the buttocks and bend, feeling the whole body tense.
14. Interlace your fingers, extend your arms with the backs to your chest, and stretch well.
15. Holding on to the support, slowly bend backward, gradually straightening your arms. Then release the support for a second and grab it again so as not to fall. The moment you release the support, your abdominal muscles contract. Accept starting position and repeat this exercise 3-5 times.
16. Slide the stool over to the table so that your knees are under the cover. For a count of ten and resting your knees on the tabletop, slowly lean backward until your body is horizontal. At the same time, try not to lean on the floor or hold on to the legs of the stool. Feel the abdominal muscles tighten and take the starting position. Repeat this exercise several times. This exercise can be performed without a table.
17. Sit on the edge of a chair with your hands on it. As you exhale, lift your body up, leaning on your hands and contracting the muscles of the abdomen and buttocks. In this position, linger for 5 accounts and return to the starting position. Exercise until tired. It helps to improve the condition of the muscles of the arms, abdomen, buttocks, as well as thighs.
18. Take the starting position as in the previous exercise. As you exhale, tilt your back back. Stretching your legs forward at the same time. In this position, linger for 5 accounts and return to the starting position. Repeat until abdominal fatigue.
19. Sit on a chair, resting your hands on it, straighten your legs and raise them low above the floor. Perform the scissors exercise, alternately crossing your legs.
20. Sit on the edge of a chair so that your shoulder blades touch its back. Lower your arms along your torso, stretch your legs forward and squeeze your knees tightly. Slowly raise your legs to a height of 30 cm from the floor, being careful not to move your knees apart. Inhale, rest your shoulders against the back of the chair, and as you exhale, count to ten. Repeat the exercise 3-5 times.
21. Stand straight with your feet shoulder-width apart. Raise your arms one at a time, trying to reach as high as possible. This exercise develops the lateral muscles. Do it regularly and stretch each hand for at least 5 seconds.
22. Take a deep breath, raise your arms and bend to the left. Take a starting position and bend to the right. Your movements should be strong and energetic. Count to five as you bend. Repeat the exercise several times for each side.
23. Stand in a doorway with your back, heels and head against the frame. Raise your leg and push it against the other joint so as to block the passage. Tighten your muscles as if you want to open a doorway. In this case, you should feel how the lower abdominal muscles are tense. Repeat the exercise.
24. Stand close to the wall, rise on tiptoes and reach up for a count of seven while resting your back on the wall. Repeat the exercise several times!
25. Do 13 squats holding the back of a chair. Make sure that your knees do not move apart. Spring on your toes, exhaling on each squat. Try to complete the exercise without interruption.
26. Sitting on a chair, straighten your back, raise your arms, tilt your head back and try to lean back as far as possible. This exercise must be repeated 10 times.
27. Stand up straight, spread your arms to the sides. Start walking in place, raising your legs as high as possible. Do this exercise for at least 3 minutes.
28. Starting position - standing, legs apart shoulder-width apart, arms raised up. With a swing, lower your straight arms down and cross them in front of your chest, then take the starting position. Repeat the exercise 30 times.
29. Stand straight, put your feet shoulder-width apart, arms spread apart. Circular rotation of the body to the right and left. The number of repetitions is 30.
30. Stand straight, put your feet shoulder-width apart, lower your right hand along the body, with your left rest against the wall. Turn your torso in right side pulling your shoulder back and down. Change arms and do the exercise to the left. The number of repetitions is 20.
31. Stand straight, feet shoulder-width apart, put your right hand behind your back. Lift up left hand, wrap it behind your head and pull your right hand by the elbow. Do the exercise for 10–20 seconds. The number of repetitions is 20.
Every woman would like to have smooth, rounded calves and slender thighs. But, unfortunately, not all women have legs. ideal forms... For some, they are too thin, for others, on the contrary, they are full. Women try to hide such flaws either with trousers, or very long skirts... And one can only dream of mini-skirts or shorts, because such clothes emphasize the flaws of the figure.
Today, toning and shaping specialists have developed a ton of exercises that can correct most of the deficiencies in the leg muscles. However, these exercises need to be performed regularly, otherwise the exercises will be of little use. The best exercises are calf raises. However, in order for these exercises to give the expected effect, they must be performed not on the floor, but standing on a step or, for example, on a thick book.
Our modern life it turns out that most people spend their time sitting all day in offices at their computers. A sedentary lifestyle has a rather negative effect on our health, and by the end of the working day we feel completely overwhelmed, tired and exhausted.
If this situation is familiar to you, you need to urgently take action and take care of your health. Remember, except for yourself, no one will help you!
Let's start small, with the simplest and most accessible exercise for everyone - exercises for the back on a chair.
These classes will be useful for office workers, for people who spend a lot of time at the computer, for those who suffer chronic diseases thoracic spine.
If you perform the proposed exercises regularly, then mobility is significantly improved. chest and the spinal column, the muscles of the back are strengthened, general state organism.
Note!
It is necessary to perform the proposed exercises, controlling the sensations of your body. If in the process of performing pain or discomfort, you need to stop exercising and consult a doctor.
Basic Exercise - First Option
Sit on a chair with a straight and rigid back. Clasp your hands at the back of your head and bend back so that the spine is pressed against the top of the chair back during the bend. During this exercise, we bend the thoracic spine, which is pressed against the back of the chair.
Repeat the spinal flexion exercise four times.
Second option
Now we will do basic exercise a little differently, which will allow us to train together with the spine and lungs. To do this, we sit on the edge of the chair, the thoracic spine (upper back) on the upper edge of the back of our chair.
We bend back and perform forward bends and watch our breathing. When bending back, we inhale deeply, and when we bend over, we exhale. This makes breathing easier and helps exercise the lungs.
We repeat the movement four times.
Now you know how to properly perform back exercises in a chair, the most important thing is to do them regularly and not be lazy.
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Working in an office has many benefits, but sitting still for a long time is detrimental to your health and shape. A review of 47 scientific studies found that people who sit for long periods are more likely to suffer from cancer, type II diabetes, heart disease, excess weight.
Good news: site found 6 chair exercises for you to help you feel refreshed and energized. They can be performed directly at the workplace.
Strengthens the abdominal muscles, improves digestion, and also helps burn fat.
How to do it:
1. Sit on a chair. The back is straight, do not lean on the back of the chair.
2. Place your feet flat on the floor in front of you, hip-width apart.
3. Keep your back straight. Lift your right knee and bring it up to your chest. The belly at this time stretches to the spine.
4. Place your hands on your lower leg to better stretch your lower abs.
5. Do 20-30 reps, alternating knees.
In this position, all abdominal muscles work gently but effectively.
How to do it:
- Bring your legs together.
- Place your hands on a chair.
- Keeping your back straight, raise your knees, bringing them closer to your chest. At the same time, the abdominal muscles should be strained.
- Return your legs to their original position, but do not let them touch the floor.
- Do 10-20 reps.
Corrects the waist. The increased work of the lateral abdominal muscles helps to remove the 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 a chair.
- Tilt your torso to the side, leaning on one buttock.
- Bring your legs together and bring your knees to your chest, as in exercise 2.
- Return to starting position. Repeat bending over to the other side.
- Do 10-20 reps in each direction.
Helps burn fat on the sides and thighs.
How to do it:
1. Place your feet on the floor.
2. Straighten your arms to the sides at shoulder height.
3. Turn upper part torso to the right side and bend forward, touching the toes of the left foot with your right hand. Hold this position.
4. Level up. Repeat the movement by touching your right toes with your left toes.
5. Repeat 20-30 times, each time changing the side of the turn.
Helps to quickly burn fat and tone the muscles of the abdomen, back, shoulders. To increase the load, you can do an exercise on a chair with armrests. The chair must be without wheels.
How to do it:
- Sit on a chair and put your hands on the armrests.
- Raise your torso by lifting your hips and legs off the chair. At the same time, use your abs to bring your knees up to your chest.
- Hold this position for at least 15-20 seconds, then slowly lower yourself down and rest.
- Repeat the exercise 4 times.
Very good for the waist: it makes the lateral muscles and the muscles of the lower abdomen work. The principle of execution - one knee meets the opposite elbow, while the body turns 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 starting position. Repeat 15 times.
- Change knee and elbow, do 15 reps.
- It is better to do 4 series of such exercises.
The previous 6 exercises are done while sitting on a chair. But we suggest that you get up and do one more thing for greater effect. Don't stray too far from the chair!
Benefit - in strengthening gluteal muscles and effective fight with fat on the waist and belly.
How to do it:
- Stand behind a chair and rest your left hand on its back or armrest.
- Raise your right hand above your head.
- Slowly lower your raised hand. At the same time, raise right leg so that the hand touches the heel.
- Return to starting position, repeat 10-15 times.
- Change arm and leg, do 10-15 reps.
- Make 4 episodes.
Now it's just a small matter - incorporate these exercises into your daily workout, and the results will not be long in coming. Especially if, in parallel with the exercises, we introduce into practice healthy eating and quality rest.
Five exercises that will save you from insanity. People get old and come over the years different problems... One of them is senile insanity or senile dementia... But even in this synapse there are not only medication recommendations.
Now in more detail about what experts advise to do so that the years do not affect the sharpness of the mind.
A specific set of exercises will help to strengthen the ability to think sensibly.
1. Memorize the list, "assigning" each item its own picture - for example, the landscapes that you see during your daily walk. This will use additional neural circuits and improve memory.
2. Break things down into parts that are difficult to remember: phone numbers for example, it is easier to remember if you group the numbers by three. At the same time, you will train your attention.
3. When reading a newspaper article, first write a synopsis in your head - heading plus summary(what the text says, who are the main characters etc.)
Form a mental image of the material, and then read it in its entirety: a pre-prepared structure will facilitate memorization.
4. Be careful! You can drive, for example, from home to work and not remember a single detail of the trip, because frontal lobe at this time it was "off". Learn to stop and think, ask yourself questions more often: where am I, what am I doing? - thus, attention is activated.
5. Solve crosswords and puzzles, play with computer games... These activities significantly strengthen mental capacity and keep the brain from aging.
In addition to these trainings, they help to maintain a youthful mind. physical exercises... After four months of aerobics, the patients not only breathed easier, but also thought easier. Gave its effect and proper nutrition- a diet low in fat.
Therapeutic gymnastics sitting on a chair.
Physiotherapy.
I was bothered by pain in the spine, my hands were numb, my head was spinning. The doctors prescribed remedial gymnastics classes. I reacted with irony to this recommendation, but decided to try, the pills were already tired. Surprise awaited me after 10 sessions of exercise therapy. The state of health has improved. I continued to do gymnastics at home for another three months, then I was lazy and well-being did their job. At first, I began to exercise not every day, and then I completely abandoned it. But as soon as the symptoms of illnesses return, I immediately begin to do life-saving gymnastics. It is very lightweight yet effective. Recommend. This kind of exercise helps me. The doctors were right.
A set of exercises. All exercises are performed while sitting on a chair.
01. Brushes on your knees. We clench our fists with slight tension.
(15-20 times);
02. Through the side, raise your hand up, behind your head, reach
to the opposite ear. Then to the starting position. Also
with the other hand. (10 times);
03. Sliding our hands along the back legs of the chair, we bend over to
one side, then the other smoothly, not sharply, as much as possible.
(10 times);
04. Turns the body back. Wrap the back of the chair with two
hands on one side, then hands on your knees. And on the other
sides, as far as possible, we turn the body. (10 times);
05. Tilting the head to one shoulder and to the other. Smoothly, not
sharply, stretch the neck muscles. (10 times);
06. Hands apart - inhale. As you exhale, hug yourself
stronger. (15 times);
07. Brushes to the shoulders. Circular motion forward and backward. (10
once);
08. Brushes to the castle. Stretch forward from yourself, straightening your arms
in 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. (15-20 times);
10. Turn the fingers in the lock with one side to ourselves, then
the other with a little tension. (15-20 times);
Exercises with a gymnastic stick.
01. Put a stick between your feet. Stretch forward to everyone
body as far as possible and back to its original position.
(10-15 times);
02. Circular movements in one direction and the other, as far as
it is possible, if possible, bending over with the whole body as much
can. (10-15 times);
03. Take the stick by the edges. Raise up - inhale. We lower it - exhale
(10 times);
04. Circular motion. 3 laps forward and 3 laps back
to yourself. We alternate (5 times);
05. We take the stick to the side and back, turn the body along
walking stick. Then we put it on our knees. And turn to another
side. (10 times);
06. Take the stick in the middle on outstretched arms in front of you.
We twist it in one direction and the other with a little
tension. (15-20 times);
07. Take a stick vertically in one hand. We take it to the side and
back, turning the body in the direction of the stick. In front of
pass to the other hand and turn the other way. (10
once);
08. Take the stick by the edges, slightly tilting the body forward,
imitate kayaking.
09. Raise the stick up - inhale. As you exhale, bring it over one shoulder.
Then upwards - inhale behind the other shoulder.
10. Stick in the back. Take her closer to the center - massage your back
upwards. (15-20 times).
11. Take the stick diagonally behind your back. Rub your back like
a washcloth on one side and on the other.
12. Put the stick on your knees. We roll it forward - backward
palms, back of palms, outer and
internal. (10-15 times);
13. Raise the stick up - inhale. We lower it - exhale. (10 times).
Exercise for all muscle groups.
Everyone knows how beneficial it is to exercise. The tone rises. The state of health improves. Health is added. If you are not lazy, then you can forget about sores. Having developed an individual complex morning exercises, you will do it with pleasure, and get energized for the whole day. If some diseases prevent you from doing a complex complex of gymnastics, then you can limit yourself to the complex - “ physiotherapy". Any gymnastics is useful. Existence is very simple or difficult gymnastics makes it possible to choose a wide range of exercises for individual use. Exercising should improve your mood. If it is very difficult for you to do, then you will not do this set of exercises more than once. And we know that only regular exercise will bring us a positive result.
My friend gave me this set of exercises. She really likes him.
Exercises for the chest.
Stand up straight.
Legs apart.
Connect the palms of the arms bent at the elbows in front of the chest.
Press with reinforcement either with the right or with the left hand.
Repeat 16 times.
Exercises for the waist.
Stand up straight.
Legs apart.
Top part torso do a tilt to the left, pulling up the right
arm to the armpit, and vice versa.
Repeat 16 times.
Exercises for the forearms.
Stand up straight.
Legs apart.
Keep your arms bent at the elbows in front of you.
Tightening the muscles, bring and extend the elbows.
Bringing your elbows together, exhale.
Repeat 16 times.
Exercises for the buttocks.
Lie on your back.
Bend your legs, spread your knees, and raise your buttocks so that
hips, abdomen and chest were in line.
Tighten and relax the buttocks.
Repeat 24 times.
Exercises for the abdomen.
Sit on the floor.
Bend your arms and legs.
Raise and straighten your legs, while pulling your arms back.
Repeat 16 times.
Back exercises.
Lie on your stomach.
Extend your arms.
Raise the body up, spreading the elbows, bring them to the body,
straightening.
Repeat 16 times.
Exercises for the thigh muscles.
Sit on the floor.
Roll to the right, then to the left thigh.
Keep your feet on weight.
Bend and straighten alternately.
Repeat 32 times.
Exercises for quads.
Lie on your back, lean on your forearm.
Bend the leg, raise and lower, protruding the toe.
For each leg 30 times.
Exercises for the tailor muscles.
Lie on your left side.
Lean on the floor with your palms, bend left leg in the knee.
Alternately raise and lower the right leg, protruding the toe.
For each leg 30 times.
Bruises and bumps in summer.
Summer. Finally on fresh air our children can spend most day. Bicycles, rollerblades, active games call to the street. With active games, bruises and bumps are not complete.
You need to apply something cold to the bump.
A napkin dipped in cold water... As soon as the napkin is heated, cool it again in cold water. The procedure takes about two hours.
If you lubricate the bump with a mesh of iodine or heparin-containing ointment, it will dissolve faster.
Lotion from sauerkraut or from a mixture of raw chicken protein with honey will also help with bumps.
Cycling and rollerblading sometimes lead to abrasions and cuts.
Abrasion or scratch in mandatory requires treatment with a 3% hydrogen peroxide solution purchased from a pharmacy. When the wound stops pinching, it is treated with a weak 5% solution of potassium permanganate.
In 100 ml. cold boiled water well dissolve a few crystals of potassium permanganate.
Iodine can burn baby skin. Don't use it.
A not very large and deep wound may not be sealed with a plaster after treatment, so that it heals faster.
Arthrosis.
When the condition of the cartilage tissue of the joint worsens, doctors say that it is arthrosis.
Lomota and discomfort in the joints (arthrosis of the joints) begin to interfere with a full life.
Treating osteoarthritis is almost a very difficult task, but you can try to curb the discomfort with diet.
Doctors advise to help joints by eating soy products, avocado (at least 1 piece per week).
Vegetable oils, seeds - pumpkin, sesame, sunflower are also good for joints.
But there are foods that are not "loved" by the joints.
Tomatoes, red meat (beef), milk, any canned food.
Celery root infusion.
Take 1 table. a spoonful of celery root grated on a coarse grater.
Pour 2 cups of boiling water, close tightly and let it brew for 4 hours, drain.
Take 2 tables. tablespoons 3-4 times a day 20 minutes before meals.
Cold, oddly enough, can help during an attack. Apply an ice pack. Put on the sore joint terry towel, and on top of an ice pack for 20 minutes
An inactive lifestyle is not conducive to better health - everyone knows that. However, very often work involves a constant sitting position with movement except at lunchtime. During a long sitting, muscles become numb and sore, the back and neck get tired. But even while in the office, you can find the opportunity to exercise at least a little. For this, there is gymnastics in the workplace.
Even if you are not working in your own office and there are other people around you, some of these exercises can be performed quite discreetly without leaving your desk.
Gymnastics complex right at the workplace
- Simple turns and tilts of the head - forward and backward, right and left.
- Move your shoulders forward and backward, while the shoulder blades are reduced as much as possible behind.
- Move your shoulders up and down, while up - in one movement, and down in two short abrupt movements.
- Fold your hands together and rotate with your wrists, then do a slight stretch by turning your clasped hands with your palms away from you and pulling them forward.
- "Active sitting" - straighten up, sit so that your back is straight, your shoulders are straightened, your stomach is pulled in, tense, your feet are with your full feet on the floor and your knees are bent at an angle of ninety degrees. Try to reach up with the crown of your head, as if a thread is tied to it and someone is pulling for it. Feel the stretching of the vertebrae. Stay in this position for a while, then relax and repeat again.
- Lean your back on the back of a chair, stretch your legs forward as much as possible, while tightening your buttocks properly, slightly lift your pelvis from the chair.
- Place your feet straight with your knees at right angles. Alternately raise your legs on toes, while straining your calves.
- Do rotational movements feet.
- If possible, sit on the edge of the chair, lean back, hold the chair with your hands (the seat or legs) and bring your legs bent at the knees to your stomach. This will put a strain on your abs.
- If it is not possible to do such an active movement, just sit upright, take a deep breath. Exhale sharply - and draw in your stomach to the limit, as if creating a vacuum inside. Hold your breath and do not relax your muscles for as long as you can. Then take a few breaths in and out. This exercise will not only strengthen your abs, but also massage. internal organs, will improve blood circulation in them.
- If you have a swivel office chair, hold onto the edge of the desk and rotate lower part bodies to the right and left, while the body is fixed. If you have a regular chair, just do the torso turns from side to side, pressing your arms to your chest, leaving your pelvis motionless.
Any physical activity during the working day is better than no physical activity at all. Take every opportunity to make at least a couple simple exercises: once again get up and walk around the office, and while standing at the printer or scanner, reach up, stand on your toes, stretch your knees.
Never use an elevator in your office unnecessarily - the staircase was and still is one of the best exercise machines available to everyone.
By the way, take into service and: it can be done not only at the table, but also in places of forced inactivity, such as traffic jams, public transport or queue.
Another option for invisible charging is in the article "" - with it you will not only master the hidden exercises, but also learn how to come up with them yourself.
Complexes in pictures (convenient selection)
And here are 3 more complexes that will be good both in the office and at home for long "television" evenings. Especially true for women!
Simplest. It will take no more than 3 minutes. But if done 4-5 times a day, it will serve as an excellent prevention of cervical osteochondrosis.
More active. Legs and abs work. There is a general warm-up of the body. Great option industrial gymnastics.
Short complex. Develops flexibility, increases the amplitude of your movements (and this is youth, dear girls!). Well, stretching and warm-up are also present.
This is already a full charge. You can do it if you are alone in the office or have convinced colleagues of the need for physical feats.
Video complexes
Cool complex with professional trainers. We used reams of paper as weights, which can be found in any office:And here is an almost imperceptible exercise and warm-up. At work, on the road, again at home - at the computer or TV screen. In a word, it is suitable for performing anywhere and everywhere. You will definitely like this kind of physical education 🙂:
Remember that several small warm-ups throughout the day will help you not only feel better, but also tighten your figure and.
Your muscles and joints will be grateful to you for such gymnastics, and you will feel much better. Be healthy, cheerful and beautiful!
Mini tips for losing weight
Reducing portions by a third is what will help you slimmer! Briefly and to the point :)
Should I put on supplements or stop? When this question arises, it's definitely time to stop eating. This organism gives you a signal of imminent saturation, otherwise you would have no doubts.
If you tend to overeat in the evenings, take a warm shower before dinner. 5-7 minutes, and you already have a completely different mood and attitude towards food. Try it - it works.
No matter how delicious the food is, you will eat it many more times. This is not the last meal of your life! Remind yourself of this when you feel like you can't stop and swallow tightly piece by piece.
