Due to long hours in the office if you are having difficulty maintaining fitness,These exercises work great way to move your body behind your desk exercises to stretch and strengthen Stein moves include body And all of them can do it on the chair.It can not replace regular exercise power, but a way to activate the body in cases that can not get away from the desktop.
Note that if the injury, disease or problem areas are,You should consult your doctor before doing these exercises. Chair must be stable and if it has wheels, it has a button on the wall to make sure the place was not moving.You should consult your doctor before doing these exercises. Chair must be stable and if it has wheels, it has a button on the wall to make sure the place was not moving.
A.Stretching exercises for the wrist, forearm and back
1.Wrist Stretch:Open your arms in front of your body, so that the palm of your hand forward and the other hand, the fingers of the hand in your hands. Relax your fingers to pull your hand to your forearm placed under tension and wait 20 to 30 seconds in this case. Repeat the same motion with the other hand
2.Stretch the wrist and forearm:Your hands together in front of your chest press, so that Rnjhaytan be bent and parallel to the ground.Wrists, too slow bend to the left and right and repeat this movement 10 times.
3.Back stretch:Right and left to sit on the chair behind your left hip.Relax your body and twist to the left of the right hand to do help to more tension.Stay in this position for 20 to 30 seconds. Repeat this movement with the right twist your body.
B.Stretching exercises for lower
1.Bending hips:Sit down and give you the right abdomen, knees bent and feet Chptan a while, you get a few centimeters long.2 seconds in this mode, and your feet stay down and do it 16 times. Repeat the same movement with the other leg
2.Open leg: Sit down to your right and your abdomen and your left leg to pull off To be placed in the hip and thigh quadriceps be drawn back.Stay 2 seconds in this case, step down and move it 16 times. Repeat this movement with the left leg the same way
3.Stretching the inner thigh:Sit straight, the abdomen to give you a rolled towel, bottle of water or something similar hard between your knees.Bring a towel or bottle pressure with your knee, push down and back up. Repeat this movement 16 times slow
C.Stretching exercises with chairs
1.Rich half of the seats:Sit on the chair next to a half-wave battle, so that the chair be Lgntan and stretch in your arms to maintain balance Ltan. 2 to 3 seconds in this case to stay, then get up and stand perfectly. Repeat this movement 16 times
2.Deep seats : Strong and still get a seat somewhere. While sitting in a chair, hands next to your hips.Move to the front seat hip, bend your elbows and lower your body from the chair to the extent that their elbows 90 degrees.Push back up, return your first case. Repeat this movement 16 times.
3.Half skip on one foot:Chair firmly in place and still make a little step ahead of the others.
While you use your hands for balance, with high pressure, up to half a rich battle So that your trunk just above the chair, and the other foot on the ground rely.Move your body down and repeat. Every time the 5 to 10 cm from the chair, get up and move it 12 times.Repeat with the other foot moves in the same way
D.Stretching exercises for the upper body
1. Raising the arm from the front triceps presses:Sit down and give you the right abdomen and a bottle of water with you Chptan. Bottle up above your shoulder, you pause and then continue to raise the bottle to the top of your head.When the arm was close to the ear, bend your elbows and raise the water bottle behind the back of your arm and contract your triceps.The right arm and the bottle down and repeat this exercise 12 times with each hand
2.Move the arm to strengthen the biceps:While sitting and abdomen to your right, you water bottle with your right hand and your shoulder to the elbow Bending Repeat this movement 16 times. Just move your left hand.
E.Stretching exercises for abs
1.Bending sideways:Take a water bottle with two hands and pull it over your arms.Relax as much as you can contract the abdominal muscles, bend to the left side. Gay leaned out from the trunk into the midfield back Just move your right and repeat it 10 times (every bend is a move to the right and left )
2.Twisting abdominal muscles: Water bottle with your hand and hold it at chest level.In this case, your hips and knees should be forward.Where you can relax after your body to the left to twist in the abdomen muscle contractions feel.Your body back to normal again. Twisting the trunk to the left to repeat 10 times. The move to the right and repeat.This exercise will not do too much pressure to not harm your back
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