Seated position and work
behind the computer for a long time generally has
Negative consequences.
Unnatural body position affects your health and
flexibility, leading to pain in the back muscles and headaches,
impairs concentration. Some people develop such
a problem like carpal tunnel syndrome or “mouse disease.”
But why do you torture your body and so are careless
relation to their own health?
Yes, I agree that sometimes, a busy schedule and
�“Household duties” do not always allow time
for training.
Stretching exercises, strengthening exercises for the muscles,
aerobic exercises will help you save power and energy for a whole
day. They can be easily done even when you are on
work.
Health experts believe that any number of
Exercise is already beneficial for your body. Below we
consider a list of exercises that does not require any
special simulators, you only need a table and chair (chair).
Follow them whenever you find a small gap.
free time.
Contents
Stretching exercises
- Sit in a chair, back straightened. To stretch the neck muscles
try to reach the right ear to the right shoulder. Neatly
help your head move with your right hand to get a bigger
Effect. Hold the lowermost position of the head for 10-15
seconds and go back to the original. Do another exercise
the side. Repeat 3-5 times.
- Take a deep breath and lift both shoulders as if you want to
touch them to your ears. Hold for 3-5 seconds, then
try to move your shoulders back as far as possible. Exhale
and relax your shoulders. Repeat this exercise 5-8 times.
- The back is straightened. Raise your arms above your head. Now
try to stretch your arms as high as you can
touch the ceiling. Moment of greatest tension hold in
for 10-15 seconds. Alternatively, the exercise can be used
for each hand separately. Repeat 3-5 times.
- Yoga exercises are among the most fruitful,
которые можно выполнять на work. Sit on the table or sit on
the floor. Turn your head to the left, and the torso is the opposite
to the right. Hold for 5-10 seconds, breathing is normal.
Вернитесь в исходное положение и повторите в другую the side.
Do 15 times on each side.
- Sit up straight and try to bring your shoulder blades together. Of course,
you can’t literally touch them, but that feeling in your chest,
Shoulders and back will be amazingly relaxing.
- Sit in a chair, back straight. Hands are closed behind the head and
tightly pressed. Slowly pull your elbows back, as far as
maybe hold for 5 seconds. Return your elbows to the original
position. Repeat the exercise several times.
- To exercise the mobility of the wrist, put your hands
in front of you, the outside of the palm up. Pull the palms on
yourself to stretch the muscles of the forearm and wrist. Linger on
30 seconds. Alternatively, you can do the exercise for each hand.
separately, gently helping with the free hand, for greater
amplitudes of motion.
- The back is straight, arms crossed on the chest. Lift your elbows
max up until you feel the tension in your back muscles.
Hold this position for about 5-8 seconds.
Muscle Strengthening Exercises
- Stand behind the chair (chair). Leaning on the back, make
squatting on one leg. Repeat for each leg 3-5
time.
- Sit in a chair, legs off the floor and straighten in front of you.
Hold them for 3-5 seconds in the upper position, and then
slowly lower down. As soon as the legs reach the floor (without touching
him) – straighten them up again. You can do the exercise
отдельно для каждой ноги, повторяйте по 10-15 time.
- This is one of the best exercises, especially for the back and arm muscles.
You sit in a chair, hands hold on the edge of the table. Slow
push off in the chair from the table (the legs of the chair are equipped
wheels), put the head between the hands and bend well in
back. Look at the floor and then slowly go back. Make a
это упражнение, примерно, 10-12 time.
- To make your hands strong, rest your palms on
armrests of a chair. Slow поднимитесь на руках вверх, пока ваша
ass does not come off the chair. Hold for 3-5 seconds,
Then go down and, after resting for 5 seconds, repeat again.
Make a это упражнение, по крайней мере, 10 time.
- Sit in a chair, back straightened. At the same time
squeeze the abdominal muscles and gluteus muscles, hold in
for 30-40 seconds. Repeat this exercise several times in
throughout the day. However, you should not do this exercise immediately after
food.
- Put both hands on the table and take a few steps back.
Выполняйте обычные отжимания 12-15 раз, 3-5 подходов в day. how
option, this exercise can be performed near the wall.
Aerobic exercise
- This exercise is familiar to us since childhood, you alternately
raise straight legs in front of you and touch to foot
opposite hand – raised the right leg, touched the left
palm of the right foot and vice versa. Perform 15-20 lifts
each foot.
- One of the best exercises is to “march in place.”
Sit in a chair and, raising your knees high, march in place in
1-2 minutes.
- Jumping like a rope. You can jump alternately on each
leg or both legs at once. You can also imitate movement.
with your hands, as if you were actually turning the rope.
- When you go on a break, to the toilet or to the boss “on the carpet”,
do the usual attacks. This is when you bend the front foot in
knee and transfer your body weight to it. Bend down until
until the knee of the back foot touches the floor. Follow at least
мере, 3 – 5 повторений в day.
- Always try to take the stairs instead of using them.
elevator. If your office is located in a high-rise building, then the last
floors rise (get down) on the stairs. Use
a staircase at least 5 times a day will maintain healthy
blood circulation throughout the day.
Perform the following physical exercises at work for
months – and you will feel a significant difference. You will be more
attentive and focused on work, there will be no complaints about
недостаточное количество сил и энергии в throughout the day. Good luck
you!
