11 Lightweight Sports Moves You Can Do Behind Office Desks
For office workers, taking time to exercise is not easy. In the morning, it's too busy to prepare yourself for the office. Want to exercise after work, your body is too tired.
Even though sitting all day in the office is not good for health. These routines can make your muscles tense, pain in the area of the wrist, neck, even the eyes because they see the computer screen too often. Reporting from Forbes , a study states that sitting all day increases the risk of death by 40 percent. Besides that, because it rarely moves, you don't realize that your weight will increase.
Have you ever thought of doing sports while working in the office? This can make your body more refreshed and reduce muscle tension. Come see the following way!
1. The movement of sitting or chair squats
11 Lightweight Sports Moves You Can Do Behind Office Desks wowkeren.com
You can try with this simple gesture. You have to sit upright in the chair, then stand up. Try not to use your hands to help you stand up. Try to open your shoulders wide.
Movement does not need to be too fast, the important thing is you must maintain your posture. Repeat this movement ten times.
2. Triceps dips
11 Lightweight Sports Moves You Can Do Behind Office Desks poworkout.com
To do this movement you need a static chair, not one with wheels. Position yourself squatting against the chair and place both palms on the front of the chair. Gently lift your body with the knees in a 90 degree angle. Perform this movement repeatedly up to 20 times.
3. Shrugging movements
11 Lightweight Sports Moves You Can Do Behind Office Desks wwmindia.com
This movement is useful for relaxing the tightened shoulder muscles because of overwork. The trick, sit in a sturdy position. Lift your shoulders to ear level while taking a deep breath. Hold a few moments then return to the original position while exhaling.
You can also intersect this movement by stretching the neck muscles to the side, forward and back. Do this movement until you feel your shoulder is more comfortable.
4. Push up the table
11 Lightweight Sports Moves You Can Do Behind Office Desks weighandwin.com
First, make sure that your table is strong and will not shift, or you can move the table until it is close to the wall. Retreat a few steps from the table and place your hand on it. Do push up movements on the table. Remember to keep your posture straight. You can do this movement up to 20 times.
5. Tiptoeing
11 Lightweight Sports Moves You Can Do Behind Office Desks popsugar-assets.com
This movement is very easy to do. You only need to stand behind the chair, do the tiptoe movement with the tip of your foot. Perform this movement slowly up to 10 times. This is useful for smoothing your blood circulation.
CONTINUE READING THE ARTICLE BELOW
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6. Movement of sitting leaning against a wall or wall sits
11 Lightweight Sports Moves You Can Do Behind Office Desks amazonaws.com
Lean on the wall then slowly slide your body down. Do it until the position of your hips is equal to your knees and form a 90 degree angle. Hold this position for 30 to 60 seconds, then return to its original position. This is useful for strengthening your leg and stomach muscles.
7. Rotate the body
11 Lightweight Sports Moves You Can Do Behind Office Desks guepunyacerita.com
Sit in a sturdy position. Then twist your body right and left alternately. Make sure the position of your neck is perpendicular and your eyes are facing forward. You can use your chair handle to help you rotate your body. This stretch can reduce tension in the back muscles.
8. Movement of pedaling a bicycle
11 Lightweight Sports Moves You Can Do Behind Office Desks hearstapps.com
This is a good move to train your muscles. Sit upright with your feet on the floor. Position both hands behind your head. Then lift your right knee towards your left elbow while rotating your body. Do it alternately 15 times each.
9. Upward dog desk
11 Lightweight Sports Moves You Can Do Behind Office Desks fitnessmorale.com
You can also do yoga poses in the office, you know. The trick, put your hand on the table, position your body firmly. Then slowly lower your upper body. Take a deep breath, stretch your body up, and pull your head back. Hold this position in a few breaths and repeat to taste.
10. Triceps stretch
11 Lightweight Sports Moves You Can Do Behind Office Desks snacknation.com
Lift one arm and bend it until your hand touches the shoulder blade. Use the other hand to pull your elbow. Hold this position for two to three breaths. Do the same movement for the other arm.
11. Hamstring stretch
11 Lightweight Sports Moves You Can Do Behind Office Desks thecoolist.com
Sit in your chair strapping. Straighten your right leg forward, then reach the toe with your right hand. It's okay if you can't touch your feet, the important thing is try your arms and legs in a straight position. Hold for two to three breaths, then move on the left foot.
The movements above are easy and light to do in the office. Take a few minutes for the light exercise every day. You will feel your body is more fit and not easily tired. Let's try it!
Even though sitting all day in the office is not good for health. These routines can make your muscles tense, pain in the area of the wrist, neck, even the eyes because they see the computer screen too often. Reporting from Forbes , a study states that sitting all day increases the risk of death by 40 percent. Besides that, because it rarely moves, you don't realize that your weight will increase.
Have you ever thought of doing sports while working in the office? This can make your body more refreshed and reduce muscle tension. Come see the following way!
1. The movement of sitting or chair squats
11 Lightweight Sports Moves You Can Do Behind Office Desks wowkeren.com
You can try with this simple gesture. You have to sit upright in the chair, then stand up. Try not to use your hands to help you stand up. Try to open your shoulders wide.
Movement does not need to be too fast, the important thing is you must maintain your posture. Repeat this movement ten times.
2. Triceps dips
11 Lightweight Sports Moves You Can Do Behind Office Desks poworkout.com
To do this movement you need a static chair, not one with wheels. Position yourself squatting against the chair and place both palms on the front of the chair. Gently lift your body with the knees in a 90 degree angle. Perform this movement repeatedly up to 20 times.
3. Shrugging movements
11 Lightweight Sports Moves You Can Do Behind Office Desks wwmindia.com
This movement is useful for relaxing the tightened shoulder muscles because of overwork. The trick, sit in a sturdy position. Lift your shoulders to ear level while taking a deep breath. Hold a few moments then return to the original position while exhaling.
You can also intersect this movement by stretching the neck muscles to the side, forward and back. Do this movement until you feel your shoulder is more comfortable.
4. Push up the table
11 Lightweight Sports Moves You Can Do Behind Office Desks weighandwin.com
First, make sure that your table is strong and will not shift, or you can move the table until it is close to the wall. Retreat a few steps from the table and place your hand on it. Do push up movements on the table. Remember to keep your posture straight. You can do this movement up to 20 times.
5. Tiptoeing
11 Lightweight Sports Moves You Can Do Behind Office Desks popsugar-assets.com
This movement is very easy to do. You only need to stand behind the chair, do the tiptoe movement with the tip of your foot. Perform this movement slowly up to 10 times. This is useful for smoothing your blood circulation.
CONTINUE READING THE ARTICLE BELOW
Editor's Picks
7 Benefits Of Fasting For Cancer Patients, Can Treat From Roots
7 Bad Impacts Of Drinking Coffee When Your Stomach Is Empty, Don't Challenge Your Body
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Also Read: 7 Movements & Sports to Increase Concentration, Easy Really How come!
6. Movement of sitting leaning against a wall or wall sits
11 Lightweight Sports Moves You Can Do Behind Office Desks amazonaws.com
Lean on the wall then slowly slide your body down. Do it until the position of your hips is equal to your knees and form a 90 degree angle. Hold this position for 30 to 60 seconds, then return to its original position. This is useful for strengthening your leg and stomach muscles.
7. Rotate the body
11 Lightweight Sports Moves You Can Do Behind Office Desks guepunyacerita.com
Sit in a sturdy position. Then twist your body right and left alternately. Make sure the position of your neck is perpendicular and your eyes are facing forward. You can use your chair handle to help you rotate your body. This stretch can reduce tension in the back muscles.
8. Movement of pedaling a bicycle
11 Lightweight Sports Moves You Can Do Behind Office Desks hearstapps.com
This is a good move to train your muscles. Sit upright with your feet on the floor. Position both hands behind your head. Then lift your right knee towards your left elbow while rotating your body. Do it alternately 15 times each.
9. Upward dog desk
11 Lightweight Sports Moves You Can Do Behind Office Desks fitnessmorale.com
You can also do yoga poses in the office, you know. The trick, put your hand on the table, position your body firmly. Then slowly lower your upper body. Take a deep breath, stretch your body up, and pull your head back. Hold this position in a few breaths and repeat to taste.
10. Triceps stretch
11 Lightweight Sports Moves You Can Do Behind Office Desks snacknation.com
Lift one arm and bend it until your hand touches the shoulder blade. Use the other hand to pull your elbow. Hold this position for two to three breaths. Do the same movement for the other arm.
11. Hamstring stretch
11 Lightweight Sports Moves You Can Do Behind Office Desks thecoolist.com
Sit in your chair strapping. Straighten your right leg forward, then reach the toe with your right hand. It's okay if you can't touch your feet, the important thing is try your arms and legs in a straight position. Hold for two to three breaths, then move on the left foot.
The movements above are easy and light to do in the office. Take a few minutes for the light exercise every day. You will feel your body is more fit and not easily tired. Let's try it!
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