Big city rhythm receives us very little free time. Because of this we try to spend every minute doing something useful for us. For example we don’t want to spend time on the way to fitness club because we know what exercises we can do even at the working place.
Exercise for back muscles. Sit straightly on the chair; bring hands in front of you with your palms and elbows connected. Slowly dilute your hands to the moment blades touch each other. Then move your hands to the start position. This exercise restores blood flow to the spine, strengthens the muscles that support the spine. Perform 2-3 sets of 10-12 reps, depending on the preparation.
Also, for the back muscles do not forget to do simple exercises such as lifting and rotation of the shoulders. Such movements increase blood flow to the brain, and thus increase productivity. From time to time accomplish head tilts to one side, gently holding it with hand. Stretching the muscles is an integral part of any workout.
Exercise for the abdominal muscles. After working the back muscles, go to the load on the abdominal muscles. Remember, the muscles that are opposite each other should be pumped at regular intervals. Move to the edge of the chair and lift right and left leg on the exhale alternately, slightly rounding back. Perform 2-3 sets of 10-12 times on each leg. Do not envy the large companies that can rent an office which the fitness room. Work on yourself in any situation!
If you are a manager and you rent office that does not allow equipping a sports area, purchase for your employees Swiss balls. Using such simple equipment instead of the usual chairs significantly reduces the load on the spine. Believe me, many of your employees dream that the office had the opportunity to play sports! By the way, exercises not only improve the corporate health, but also team spirit!
Of course, rent an office with a specified fitness club - this is the best, but at the same time, an expensive option. But do not despair, simple but effective exercises you can do even without equipment!