Charge for sitting at the computer

Most people work, one way or another, connected with the computer.

Moreover, many have to spend behind the computer all day, that is at least 8 hours. And don't always have time even for a Cup of coffee, and talk about sports.




However, to ignore this way of life cannot - first, it threatens the health problems, especially with your back, and second, by doing in front of the monitor more than 23 hours a week, you run the risk of earning extra pounds, which later will be hard enough to reset.





We offer you a special complex of exercises that will help you maintain good physical shape, despite the long "sitting" clock.


To begin, you need to do a warm-up to "sleeping" body muscles warmed up and cheered.




1. Do alternate turns his head to one side, gently stretching the neck muscles;




2. Next, make the head tilts left and right, the main thing is to perform the exercise slowly and calmly;




3. Stretch the arms in front of you (palms connected) and they are drawn forward;




4. Repeat the previous exercise, only to have joined his hands behind his back;




5. Do the circular motion of his shoulders forward and backward;




6. Compressible hands into fists and also make them a circular motion;




7. Keeping your back straight, start to pull his knees to his chest. Only every time you need five seconds to stay in this position - this exercise will contribute to the tightening of the buttocks and thighs;




8. Again tighten alternately knee to the chest, only this time in parallel, making a circular motion with his feet;




9. Put the ankle of the right leg on the left knee, and begin to stretch the knee of the right leg to the side. In parallel, the need to stretch the chest forward, keeping your back straight.




Go to exercises for belly.




Without leaving the table, stand up, put his feet on width of shoulders, and arms bent at the elbows, pressed against the sides. On the inhale do rotate torso to the right side, trying to stretch the abdominal muscles, exhaling return to the starting position. Repeat the same movement to the left.




It is advisable to make three approaches, 15 - 30 times. Only need to accelerate gradually, maintaining regular breathing.




Now exercises for buttocks and thighs:




Be in front of the computer, pushing the chair at a distance of 25-30 see Feet on width of shoulders, stomach tighten, buttocks tense. On the inhale, begin to slowly pull the pelvis back, trying to sit on a chair. Knees forward not displaying. Not sitting fully on the chair, hold in this position and exhaling return to the starting position.




Do the two approaches, by 10 - 15 times.




Further trained in the complex of the chest, abdomen and back:




Your palms at the edge of the table and socks feet at some distance from him. On the exhale bend your elbows pulled himself up the chest to the table. Wrung out from the table on the exhale. When it's knees cannot bend.




Do 3 sets of 10 - 12 times.




In addition to gymnastics, we recommend you to follow some rules that will have a positive impact on your health and figure.




- To drink during the working day not less than 1 - 1, 5 liters of mineral non-carbonated water;




Every two hours to make light snacks (fruit, nuts);




- Forget about the Elevator and go up and down the stairs;




- After lunch, try to arrange a 10-minute stroll briskly.




Following all these tips, you will be able to the maximum to reduce the negative impact of sedentary computer work on your body.




Be healthy!

Source:

here

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