Medical Video: 10 Tips Your Fitness Coach Won't Tell You About
- The Twinkle Toe: Press your toes under the table. Or do a less flashy movement: Stand in front of a small trash can and lift your legs later press the toes on the wall alternately in the style of a soccer player.
- The Stair Master: Want to avoid short chat while riding an elevator, while improving heart health? Climbing up the stairs! Speed up your steps in a straight line and take two steps at the same time to burn fat in the legs.
- 3. Work, then relax: rather than you constantly working hard nonstop, take a break for a while. Get up from your chair and run in place. Want more relief? Lift both knees! Do it for one minute, then return to your work, and repeat.
- Jump Squat: Just got a new client? Looking for ways to prevent the printer from jamming? Is this Friday ?! Celebrate by doing a squat jump. Spread your legs so that they are parallel to your hips, backing your left foot back and balancing your body. Next, bend your body, then jump up. When you jump, replace the legs that are back to front so that the left foot is in front and the right foot is behind. Repeat 10-12 times.
- Cubicle Wanderer: Take a walk down the aisle and cubicles to greet work colleagues or welcome new employees. Or, rather than dialing an extension and sending an email to the two-story manager below you, plan time to meet.
- The Mover and Shaker: Take the stress off and remove energy by dancing while sitting when no one is watching! Does anyone want to take part in salsa dancing?
- Sit down on Wall Street: Stand with your back to the wall, bend your knees and slide your back down the wall until your thighs are parallel to the floor. Sit and hold for 30-60 seconds (or up to 12 hours, world record!) To burn calories, try crossing your right ankle on your left knee, holding it for 15 seconds, then replacing it repeatedly!
- The Last Man Standing: Of course standing is not a sport, but research shows that this is better than sitting. Also, sitting too long can increase your risk of developing diabetes, obesity, and cardiovascular disease, while standing can significantly increase your daily calorie burning. Stand whenever you can, while you can also consider the matter of carrying out a standing meeting.
- Patient Printer: Your boss has just asked for 200 pages of presentation to be printed immediately. Then, why should you stand waiting for page after page to be printed when you can lift your legs up? Stand with your feet shoulder width apart, tiptoe, hold for a few seconds then lower your body down. Repeat for three sets of 12-15 repetitions, or until printing is complete. Ready to level up? Try lifting one leg.
- The Silent Seat Squeeze: Believe it or not, exercise can be done in your chair without anyone knowing. Enough to tighten your buttocks, hold for 5-10 seconds, and release. Repeat until you are tired The results you feel will double.
- Sitting with Legs Raised: When you sit down, straighten one or both legs and hold for 5 seconds or more. Then lower it back down without touching the floor. Repeat (if the feet are lifted alternately) for 15 repetitions. Too easy? Circle the bag strap on the ankle to add weight, or to train the abdomen, while pushing your chest towards your knees like you are sit ups.
- Table Squat: Stand with both feet together (and the table chair is taken from you). Bend your knees slightly so that your thighs are level with the ground, as if sitting on a chair. When you bend, raise your arms straight up or toward the computer screen. Keep your knees parallel. Hold for 15 seconds and release. Repeat for 4-6 repetitions.
- Hamstring training at lunch: Stand behind your chair and hold on to the chair. Kick your legs slowly back until your heels are parallel to the top of your thighs. Lower the leg back and repeat the exercise with the other leg. Do 10 repetitions, can while eating a sandwich for lunch, then do it 10 times again.
- The Grim Reamer: Look for a stack of unopened paper. While
sit down, place one rim between the knees, and press the leg to the inside until it touches the inner thigh. Keep pressing the paper rim for 30-60 seconds while you sort through the e-mail that fills your e-mail. (Well, that's the name multitasking!)
Tips for Exercising at Work (Part 1)
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