3 years ago
Nisfit
in English · 6,692 Views
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14 Simple Exercises You Can Do At Your Desk
I love these! Some of them are as easy and pressing up on your desk, but it feels like a mini weight lifting workout. These are also really discrete, try them while you're on the phone or typing up a report :) "The majority of us spend most of our day in the office. Sitting for prolonged periods can lead to excess fat storage, weaken muscles, neck and back problems, a depressed mood, and a lack of energy. You may not want to turn your office into a mini gym, but there are exercises you can do sitting at your desk (reading, talking on the phone, etc.). They will help you stay fit, relieve tension and stress, keep your energy up and make you more alert. Exercise 1: Exercise for shoulders, chest, upper back and arm muscles With your hand, take edge of a table and strain the hand, like you are trying to lift the table. When your muscles get tired, repeat the exercise with your other hand. Exercise 2: Exercise for shoulders, chest, upper back and arm muscles Put your hand on the table, palm down. Press down as strongly as you can, and keep your strain as long as you can. Repeat the exercise with your other hand. Exercises 1 and 2 can be done with your both hands at the same time. Exercise 3: Exercise for shoulders, chest, upper back and arm muscles Put your right hand on the table, palm down. Put your left hand under the tabletop, palm up. Press your right hand down as strongly as you can, and keep your strain as long as you can. Simultaneously, with the same effort, press your left hand up as strongly as you can, and keep your strain as long as you can. When your muscles get tired, change your hands and repeat the exercise. Exercise 4: Exercise for hips and belly Sitting on the edge of your chair, raise your straight leg some inches above the floor, and hold it for a few minutes. Raise the leg higher – it will make the exercise more effective. When your muscles get tired, change your leg and repeat the exercise. Exercise 5: Exercise for the whole body Sitting on the edge of your chair, and holding on to the edge of the table, raise straight legs. Hold them as high as it is convenient for you for as long as you can. Exercise 6: Exercise for the whole body Put your right hand on the outer side of you right knee. Press on your knee as strongly as you can, like you are trying to move it toward your left leg. At the same time, strain your right leg to counteract your hand’s pressure. When your muscles get tired, repeat the exercise with your other hand and leg. This exercise can be done for both sides simultaneously. Exercise 7: Exercise for the whole body Put your right hand on the inner side of you right knee. Press on your knee as strongly as you can, like you are trying to move it away from your left leg. At the same time, strain your right leg like you are trying to move it toward your left leg. When your muscles get tired, repeat the exercise with your other hand and leg. This exercise can be done for both sides simultaneously. Exercise 8: Exercise for arms, chest, and abs Put your right hand on you right knee, and press on your knee down as strongly as you can. At the same time, strain your right leg and try to counteract your hand’s pressure raising your knee. When your muscles get tired, repeat the exercise with your other hand and leg. This exercise can be done with both hands and legs at the same time. Exercise 9: Exercise for arms and back Take your right wrist with your left hand and the pull your hands in the opposite directions. When your muscles get tired, change your hands and repeat the exercise. Exercise 9: Exercise for arms and back As in the previous exercise, take your right wrist with your left hand. Now, with your left hand, pull your right hand down. Strain your right hand to counteract the left hands’ strength. When your muscles get tired, change your hands and repeat the exercise. Exercise 10: Exercise for arms, shoulders, and back Take side edges of your chair with your hands. Pull up as strongly as you can for as long as you can. Exercise 11: Exercise for arms, shoulders, and chest Put your hands on the tabletop. Make a fist with your left hand, and set it against your right palm. Press the hands firmly against each other. When your muscles get tired, change your hands and repeat the exercise. Exercise 12: Exercise for arms, shoulders, and chest Lower your hands, join your palms (fingers pointing down) and press them firmly against each other, for as long as you can. Then, repeat the exercises with fingers pointing up. Exercise 13: Exercise for abs and legs Raise your feet above the floor, couple them together, and pull in the opposite directions, till your muscles get tired. Exercise 14: Exercise for abs and legs Raise straight legs above the floor and cross them. Press with your top leg on your lower leg. When your muscles get tired, change your legs and repeat the exercise."
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2 comments
I like the leg moves a lot, I can do those while I'm sitting on conference calls!
3 years ago·Reply
These are really discrete, no one needs to know I'm working out at work haha
3 years ago·Reply