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Beauty and health

Office fitness

Were kneaded – and we start to work

Exercise №1 for a forward surface of a hip

Sit down on edge of a chair and put feet together, having pressed knees to each other. A back necessarily direct. Serially straighten the left and right knee, sipping a sock on itself. Carry out exercise until in muscles there will be no sensation of easy burning.

If this exercise for you too simple, unbend at once two feet, not forgetting to hold knees together. This variant allows to involve abdominal tension and back muscles also.

Exercise №2 for an internal surface of a hip

For their study it is very good to use a small inflatable ball. Simply clamp it between knees and rhythmically compress feet until muscles will not get tired. If the ball near at hand is not present, as resistance fists will approach.

Exercise №3 for an external surface of a hip

There persistent "riding breeches" are formed. Sitting, press knees to each other. Hands put on a chair from both parties, at level of the middle of hips. Overcoming resistance of hands, press on them, very much straining muscles within 5–7 seconds, then relax. Repeat not less than 20 times.

Exercise №4 for a back surface of a hip

Put feet under a table for width of shoulders. If you in shoes on high heels, they are better for removing. Do not forget to straighten a back and to strain stomach muscles. Serially press a heel of the right and left foot in a floor, keeping pressure of 5-7 seconds. Repeat exercise on 10 times each foot.

Exercise №5 – elastic buttocks

Sit down on the very brink a chair and bend forward a little. Hands can be put before itself on a table, but do not transfer on them all weight. Strongly напрягите muscles of buttocks and it is literally on some millimetres rise over a chair. Having kept this position for 2–3 seconds, fall into place. Execute 12–15 repetitions.

Exercise №6 for pectoral muscles

Sit down on chair edge, straighten a back and clasp hands armchair armrests so that elbows and brushes have appeared on their external surface. Now accurately compress elbows, trying to tighten armrests to itself. Only do not overdo, differently it is necessary to be responsible for the broken armchair. Make 15–20 repetitions of this exercise, keeping pressure for 5–6 seconds.

Exercise №7 – sculptural hands

Press elbows to a trunk and put palms from the bottom party of a table-top. In the same mode – 5–7 seconds of pressure and a relaxation – try as though to "raise" a table. This exercise strengthens bicepses. To do it it is necessary «on conscience», to sensation of burning.

Exercise №8 for strengthening трицепсов

For their performance any steady object – a table, a chair or a window sill is required.

Rise to the chosen object a back and put on it palms, having bent elbows and having taken away them back. "Sag" in shoulders a little and hardly bend knees, having transferred body weight on hands. Now bend hands in elbows, trying to "switch off" a muscle of feet, and then unbend back. Make so much repetitions, how many can.

Exercise №9 – a relief press

Hardly you have a possibility to lie down on office carpet and elegantly to execute pair of series of twisting. Therefore sit down on a chair. Straighten a back, straighten shoulders and a little напрягите buttocks. Make a deep breath and on an exhalation very much involve a stomach. Execute not less such 50 retractions. Exercise should be carried out at the expense of pressure of muscles of a press. Watch, that the diaphragm practically did not rise. Very important rhythmically to inhale and exhale, therefore do not hold the breath.

Exercise №10 for the bottom part of an abdominal tension

Sitting, put hands a little behind itself, palms forward. Connect knees. On an exhalation it is low raise the bent feet, not forgetting to keep a direct back. Make not less than 30 approaches.

All exercises can be carried out both together, and separately. Is better to do them every day, alternating loading on different groups of muscles. After training have a drink waters and whenever possible pull the worked muscles.

Training occupies all no more than 20 minutes. It is completely not difficult to release this time for care about own health and beauty!