Office charging without getting up from his chair

So you want to lose weight for beach season, and time is absolutely not enough for a favorite: work, home, family? Women's Magazine offers you a set of exercises that will help to work the separate muscle groups, not getting out of the workplace. Now the working time you will be able to use a double benefit, combining basic job responsibilities and fitness. Also, these exercises will help you to alleviate tension and pain in the neck, back.

Hands

Biceps. Keeping your elbows to the body, put his hand on the underside of the tabletop. And as if trying to "lift" table, tense and relax the muscles of the arms, keeping the voltage of 5-7 seconds. Perform the exercise in good faith.


Triceps.

Stand with your back to the chair, slightly bending your elbows and pushing them back, lean on a chair. Provisnite in the arms and bending the knees, you transfer the body weight on the hands. Using the muscles of the legs, bend your elbows, and then straighten your back. Follow until you feel tired.



Chest muscles


Bent at the elbow and keeping your hands at chest level, palms pressed together. Push one hand to the other within 1-2 minutes. Effectively, if you pick up a rubber ball particularly well inflated, and will break him.




Press





Top. Sitting on a chair, straighten your back, straighten your shoulders and tighten your buttocks a little. Take a deep breath and on the exhale hard pull your stomach due to the tension of the abdominal muscles. Make sure that the diaphragm was not raised. Rhythmically breathe in and breathe out, not holding my breath. Repeat 30-40 times.


Bottom

. Sit on a chair, combining his knees and putting his hands slightly behind you, palms grasp the seat of the chair. On the exhale low lift bent legs, not forgetting to keep a straight back. Make at least 30 times.


Buttocks




Sitting on the edge of a chair, lean slightly forward. Place your hands flat on the table, not transferring them to the body weight. Then severely straining the muscles of the buttocks and is literally a few millimeters above the lift chair. Hold this position for 2-3 seconds, go down to the place. Repeat 12-15 times.





Hip



The front surface. Sit on the edge of a chair with your feet together and squeeze the knees together. Straightening the left and right legs alternately, pull on a sock. To complicate connect the abdominal muscles and back, straightening two legs, keeping the knees together.


The inner surface

. Place your feet together, holding fists between his knees. Then rhythmically compress leg up until the muscles are tired.



The outer surface. Keep your knees together and put your hands on a chair with both sides at mid-thigh. Hard straining muscles and overcoming the resistance of the hands, press down on them for 5-7 seconds, then relax. Do exercise 20 times.



The rear surface. Put his feet shoulder-width apart, straighten your back and tighten your abdominal muscles. The right heel and the left leg in turn push on the floor, holding voltage of 5-7 seconds. Repeat 10 times on each leg.

Source:

Women's Magazine

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