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Without derogating from the workplace can be a full-fledged fitness exercise. This colleague would never guess the secret of your workouts. And then, no lack of exercise, lack of time and lack of fresh air will not prevent you to acquire a sports figure and a healthy complexion.



If a good look closely, in the office can find a lot of totally free simulators. Need only learn how to use them. Any training, including the office, you should start with warm-up. Ideal - up and down for two or three floors. Well do it every hour or two. You will immediately wake up sleepy from sitting position circulatory system. But at the same time peredohnete a couple of minutes from the bustle of the working.



Mash - and begin to work



Exercise number 1 for the front surface of the femur
Sit on the edge of the chair and put his feet together, knees pressed together. The back is always straight. Alternately Straighten the left and right knee, pulling a sock over. Perform each exercise for as long as the muscle is not the feeling of light burning.

If this is an exercise for you too simple, unbend just two legs, not forgetting to keep your knees together. This option also allows you to engage your abdominals and back.



Exercise number 2 for the inner surface of the femur

For their study of very good to use a small inflatable ball. Simply clamp it between your knees and rhythmically compress leg up until the muscles are tired. If the ball you do not have, as resistance to suit fists.



Exercise number 3 for the outer surface of the femur

It was there that formed persistent "breeches." Sitting, hold the knees together. Hands put on a chair with both sides at mid-thigh. Overcoming the resistance of the hands, press down on them hard straining muscles for 5-7 seconds, then relax. Repeat at least 20 times.



Exercise number 4 for the thigh

Put feet under the table to the width of the shoulders. If you are in high-heeled shoes, they better off. Do not forget to straighten his back and stretch the abdominal muscles. Alternately push the heel of the right and left foot to the floor, holding the voltage 5-7 seconds. Repeat 10 times on each leg.



Exercise number 5 - elastic bottoms

Sit on the edge of his chair and leaning slightly forward. The hands can be put in front of him on the table, but do not put them all their weight. Strongly tighten the muscles of the buttocks and is literally a few millimeters above the lift chair. Kept that position for 2-3 seconds, lower yourself into place. Perform 12-15 repetitions.



Exercise number 6 for the chest muscles

Sit on the edge of a chair, straighten your back and clasp hands arms of the chair so that your elbows and hands were on their outer surface. Now gently squeeze the elbows, trying to pull the arms to him. Just do not overdo it, otherwise will be responsible for the broken chair. Do 15-20 repetitions of this exercise, keeping the voltage of 5-6 seconds.

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Exercise number 7 - sculpted hands

Push the elbows to the body and put his hand on the underside of table tops. In the same mode - 5-7 seconds of tension and relaxation - as if the attempt to "raise" the table. This exercise strengthens the biceps. Doing it to "the conscience" before burning sensations.



Exercise number 8 for strengthening the triceps

Their performance would require some stable object - a table, chair or window sill.

Stand up to the selected object back and put his hands on him, bending elbows and relegating them back. Few "provisnite" in the shoulders and slightly bend your knees, moving your body weight on his hands.



Now bend your elbows, trying to "turn off" the muscles of the legs, and then unbend back. Do as many repetitions as you can.



Exercise number 9 - embossed press

It is unlikely that you have the opportunity to lie down on the office carpet and elegantly perform a couple of series twists. So sit on a chair. Straighten your back, Stretch the shoulders and slightly tighten the buttocks. Take a deep breath and exhale hard as Pull the stomach. Do at least 50 such retraction. Exercise should be performed precisely by voltage abdominal muscles. Make sure the diaphragm is practically did not rise. It is important to inhale and exhale rhythmically, so do not hold your breath.

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Exercise number 10 for the bottom of the abdominals

Seated, put his hands slightly behind, palms forward. Connect knees. On the exhale, lift the bent leg is low, do not forget to keep a straight back. Make at least 30 approaches.

All the exercises can be performed both together and separately. The best way to do them every day, alternating strain on different muscle groups. After training drink of water and possibly pull the worked muscles.



All training takes no more than 20 minutes. It is not difficult to release this time to take care of their own health and beauty!