Selasa, 22 Maret 2016

Life is busy and finding time to exercise after a long day at work can be nearly impossible. There will be days when you just dont have the time to hit the gym on your way home. When those days happen, here are 5 exercises that you can do at your desk while at work! Not only are they easy to squeeze in and spread out among you breaks during the day, but doing them will make those hectic days a little less stressful. Endorphins for everybody! 

Tricep Dips - Stand in front of a desk or chair facing away from the cushion. Place your hands, with your arms straightened, on the cushion behind you. Extend your legs out in front of you keeping most of your weight on your upper body. Bend your elbows dipping your body low to the ground. Re-extend your arms to the straight position. Do this 10 times three times per day. 
Assisted Squats - Stand with your back against a wall and your feet shoulder width apart. Bend your knees and lower your body into a squat. Keep your back and buttocks straight and against the wall, and keep your knees behind your toes. Get your butt as close to the ground as you can and then come back to standing. Do this 10 times three times per day.

Desk Pushups - Stand in front of a sturdy desk. Place your hands on the edge of the desk. Make sure that your hands and your shoulders line up. Angle your body so you are on the balls of your feet and the majority of your weight is on your upper body. Lower your body into a push up. Extend your arms to straight. Repeat this 10 times twice per day 

Chair Holds - Sit cross-legged in your office chair. Contract your abdominal muscles and use the arms of your chair, to hold yourself up for 10-20 seconds. Repeat this three times per day. 

Kettle Bell Curls - Kettle bells are a great way to add strength training to your day. You can pick them up at a fitness store or even Wal-mart. Keep your kettle bell under your desk and when you have some free time do some curls with it to start building up your arms. Try to do at least 12 curls twice per day.

Other healthy tips for sneaking in a little more exercise:
-Park at the back of the parking lot and walk

-Take the stairs
-If you get a lunch break, try walking a few laps around the building. 

Have you ever tried exercising at the office? Which exercises did you try?

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