How not to wither at office

Most of us spend the winter weekdays in the office for long periods of time sitting at a Desk, staring at the paper or monitor. About the walks in the cold can only dream of. The payoff for such a life - curvature of the spine, the appearance of the abdomen, yellow-pale skin tone and low mood. And in the future - approximation of various age-related diseases associated with weakness, atherosclerosis, etc. But all this can be avoided by practicing gymnastics. And you don't necessarily have to dress in sports clothes, to drag iron or sweat music so that his heart would jump out of his chest. There is an effective and simple method which can be practiced without departing from the workplace, standing and sitting, gymnastics hadu. Exercises for office employee (suitable for both men and women) showed the President of the Federation hadu Zviad Arabuli. It is desirable to perform his daily exercises will take 10-15 minutes.



"Biasing" the coccyx


Occupied rack weightlifter: bending at the waist (pelvis back), legs wider than shoulders and bent at the knees, feet parallel, arms bent at the elbows and slightly moved to the sides and back. In this position, do breath. Exhale, bending the pelvis and coccyx "under itself" and straining press (chest, shoulders, arms relaxed). Strive to take the most extreme position: the back wheel arches, and the hands look the hands down. Important point: the head should be upright, staring in front of him. Perform 12 to 15 repetitions.




What gives?

Train the muscles of the waist and abdominal muscles, which improves posture and tightens the shape.


Hands in the earth




Original position as in exercise padimonium coccyx, except that the hands maximally strained and given to the breast sides, palms while looking up. In this position do inhale, on the exhale also pressed the coccyx, plus omit tense hands down, reducing their back parts of the palms. This work not only the press and lower back, but the muscles of the arms and chest. Perform 12-15 repetitions.




What gives?

In addition to the waist and the press, to train the chest muscles and arms. All these parts of the body become beautiful form.



Raise the chest


Starting position: standing with arms lowered, legs shoulder-width apart. Lift the chest up, working only intercostal muscles and the diaphragm. In time with the movements of the chest breathing is not necessary. Be completed within 2 minutes.




What gives? Train the respiratory muscles, resulting in improved lung function, increased respiratory reserves, due to which it starts to increase endurance. In addition, due to the fact that pulls the diaphragm, the abdominal cavity rise, and those who have the stomach, it begins to "go". By the way, just weakened aperture may be one reason why those who dangle the press, the stomach is not going anywhere.




Pushed the virtual rod




Sit on the edge of a chair, lower back, back, chest and stomach - forward wheel, hands allotted to the side. Imagine that took hold of the rod. Take a breath and average pushing the virtual arm forward in front of him and slightly upward. When this wheel arches already back. The coccyx prohibite most for themselves and forth. Perform 12-15 times.




What gives?

Train the muscles of the shoulder girdle, and lower back. The result strengthens the chest, unfolding shoulders - improves posture.



Straighten legs


Sit deep in a chair with his back to the back under the hips puts hands to feet rose off the ground. Socks for himself. Do breath and on the exhale straighten straight legs in front of him, so that they become parallel to the floor. Socks keep strictly to themselves. Perform 10-12 times.





What gives? Allows you to get a good shape of the anterior surface of the femur and tibia.



Well sit


Even if you are very focused and do not tear his eyes away from the monitor or securities, there is a way to make the muscles work. To do this whenever you feel that the back came in the form of an arc to force myself to bend her at the waist. When the pelvis must be delayed ago, back not olokodana back.




As a reward for perseverance is guaranteed good posture and the absence of such a common problem office staff, as osteochondrosis of the lumbar spine.

Source:

Today

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