newsiac

Without ever leaving your site, you can perform a full fitness lesson. Colleagues never guess about your secret training. And then there is no physical activity, lack of time and lack of fresh air will not prevent you to get healthy sports figures and colors.

If you look carefully, in the office you can find lots of totally free simulator. You just need to learn to use it. Any exercise, including the office, you should start with warming. -Ideal for the up and down on three floors. Good to do it every hour or two. You soon “wake up” sleeping on the seating position of blood flow.

Exercise no. 1 for the front surface of the thigh.
Sitting on the edge of a chair and put your feet together and knees are pressed against each other. Spin is always direct, doing exercises until the muscles that there will be a burning sense of light. If this simple exercise for you too, two feet, do not forget to keep your knees together. This option also allows you to use your abdominal muscles and back.

Exercise no 2 for inside surface of the thigh.
For their work very well using a small rubber ball. Just keep your knees and rhythmically squeezed between their legs until the muscles are not bored. If the ball is useless, as the resistance according to boxing.

Exercise not 3 the outer surface of the thigh.
There is a persistent “jodhpurs”. Sit back; press your knees to one another. Hand wearing seat with both sides in the middle thigh level. Resistance breaking his hand, put pressure on them, the muscles tense flat-out for 5-7 seconds, and then relaxes. Repeat at least 20 times.

Exercise no. 4 for the back surface of the thigh
Putting your feet shoulder width under the table. If you are into high-heeled shoes, the better to attract. Do not forget to straighten your back and abdominal muscles are tiring. Alternately press your right heel and left foot to the floor, holding the voltage of 5-7 seconds. Repeat this exercise 10 times for each leg.

Exercise # 5-elastic ass
Sitting on the edge of a chair and leaned slightly forward. Hands can be placed in front of you on the table, but do not bring to them the whole weight.

Activity no. 6 for the chest muscles
Sitting on the edge of a chair, straighten back and arm-chair lies in your hands so that the elbow and brush on their external surfaces. Now gently push the elbow, trying to tighten the arm-chair to yourself. Just do not overdo it; otherwise you will be responsible for damaged seats. Perform 15-20 repetitions of this activity; keep the voltage at 5-6 seconds.

Activity # 7 – sculptural hand
Press your elbows to your body and put the palm of your hand under the table. In the mode-same 5-7 seconds of exertion and relaxation, try as if “Tip” table. This exercise strengthens the biceps. Do you want to “conscience”, prior to the burning sensation?

Exercise # 8 – arising press
Therefore, sitting in a chair. Straighten your back, shoulders and buttocks spread a little tension. Take a deep breath and breath flat-out destination tighten your stomach. Perform at least 50 pull. Drill should do exactly through muscle tension press. Keeping the diaphragm is almost never raised. It is very important for smooth inhale and breath, therefore they do not hold your breath.

Activity no. 9 down AB
Sit back put your hands slightly behind, Palms forward. Join the knee. All the exercises can be done together or separately. Its best to do it every day, alternating load on different muscle groups.

All Training lasts no more than 20 minutes. It’s not hard to let go it was time to take care of health and beauty!