Five exercises that will be saved from marasm. People are aging and over the years come different problems. One of them is senile insanity or senile dementia. But in this sinuation there are recommendations not only drugs.
Now details that experts are advised to make years not affect the sharpness of the mind.

A peculiar set of exercises will help strengthen the ability to think.

1. Remember the list, "assigning" each item to each item - for example, landscapes that you see during a daily walk. This employs additional neural chains and improve memory.

2. Difficult to memorize things break apart: phone numbers, such as it is easier to remember if you group numbers three. At the same time you take care of and attention.

3. Reading the newspaper article, first make a summary in the head - the title plus a brief content (as stated in the text, who is the main actors, etc.)
Form a mental image of the material, and then read it entirely: a pre-harvested structure will facilitate memorization.

4. Be careful! You can drive, for example, from home to work and not remember any single part of the trip, because the frontal share at this time was "turned off". Learn to stop and thinking, more often ask yourself: where am I what I do? - Thus, attention is activated.

5. Sleep the crosswords and puzzles, play with computer games. These classes significantly strengthen mental abilities and do not make the brain.

In addition to these training, physical exercises help to preserve the youth of the mind. After four months of the aerobics occupations, patients became not only easier to breathe, but it is easier to think. Gave its effect and proper nutrition - a diet with a reduced fat content.

Medical gymnastics sitting on a chair.

Physiotherapy.
I was disturbed by pain in the spine, there were hands, there was a head. Doctors prescribed classes with medical gymnastics. I reacted with irony to such a recommendation, but I decided to try, the pills are already tired. Surprise was waiting for me after 10 flashers sessions. Well-conditioning improved. I continued to make gymnastics already at home for another three months, then laziness and good well-being made their business. At first, the charging began to do not every day, and then completely abandoned. But as soon as the symptoms of disease come back, I immediately start doing a saving gymnastics. It is very light, but effective. Recommend. Such a charge helps me. Doctors were right.

Complex exercise. All gymnastics runs sitting on a chair.

01. Brushes on the knees. Fists are compressed with a slight voltage.
(15-20 times);
02. Raise your hand over the head, get
to the opposite ear. Then at the starting position. Also
Another hand. (10 times);
03. Gliding hands on the rear legs of the chair, bend it in
One side, then to another smoothly, not sharply, as far as possible.
(10 times);
04. Turns the hull back. Punching chair two
Hands on one side, then hands on your knees. And on the other
The parties as far as possible, turn the case. (10 times);
05. Tilt head to one shoulder and to another. Smoothly, ne.
Sharply, stretch the neck muscles. (10 times);
06. Hands dilute on the sides - inhale. In exhale hug yourself
pouch. (15 times);
07. Brushes to shoulders. Circular movements forward and back. (by 10.
time);
08. Brushes in the castle. Forward from ourselves, straightening hands
in elbows. Then back to yourself, relax. (15-20 times);
09. Brushes in the castle. Let's give one brush, then another,
Straightening fingers. (15-20 times);
10. Turn the fingers in the castle with one side to yourself,
Another with a slight voltage. (15-20 times);

Exercises with a gymnastic stick.
01. Put a stick between the footsteps. Forward pull all
The case is as far as possible and back to its original position.
(10-15 times);
02. Circular movements in the same way as far as
can, if possible, leaning on the whole body as far as
can. (10-15 times);
03. Take a stick for the edges. Up raise - inhale. Omit - exhaling
(10 times);
04. Circular movements. 3 circles forward from yourself and 3 circles back
to yourself. We alternate (5 times);
05. Take a stick aside and back, turn the case by
Go stick. Then put it on your knees. And turn to another
side (10 times);
06. Stick take in the middle of the elongated hands in front of me.
Twist it in one and the other side with a little
Voltage. (15-20 times);
07. Vertically take a stick in one hand. We assign it to the side and
Back, turning the housing along the stick. In front of
Transfer to another hand and turn to the other side. (by 10.
time);
08. Take a stick for the edges, slightly tilting the body forward,
We simulate swimming on the kayak.
09. Up raise a stick - inhale. On the exhalation to start one shoulder.
Then up - inhale for the other shoulder.
10. Stick behind the back. Take it closer to the center - massaging your back
down up. (15-20 times).
11. Stick behind the back to take diagonally. To be lost back like
wash with one and the other.
12. Put on your knees. Rolling it forward - back
palms, back of palms, outdoor and
internal. (10-15 times);
13. Up raise a stick - inhale. Lower - exhale. (10 times).

Charging for all muscle groups.

Everyone knows how it is useful to do physical exercises. Increases tone. Improves well-being. Health is added. If not lazy, then you can forget about sores. Having developed an individual set of morning gymnastics, you will fulfill it with pleasure and charge energy for the whole day. If any diseases do not make a complex gymnastics complex, then you can restrict ourselves to the complex - "therapeutic gymnastics". Any gymnastics is useful. The existence of a very simple or complex gymnastics makes it possible to a wide selection of an exercise complex for individual use. Charging should raise the mood. If it is very difficult to do for you, then you will not make such a set of exercises more than once. And we know that only regular classes will bring us a positive result.

My girlfriend gave me such a set of exercises. She really likes him.

Breast exercises.
Stand straight.
Feet apart.
Palm bent in the elbows hands to connect in front of the breast.
With the amplification to press it right, then left hand.
Repeat 16 times.

Exercises for the waist.
Stand straight.
Feet apart.
Top up the tilt to the left, pulling up the right
hand to the axillary depression, and vice versa.
Repeat 16 times.

Exercises for the forearm.
Stand straight.
Feet apart.
Bend in the elbows hands hold in front of them.
Straightening muscles, reduce and breed elbows.
Cut the elbows, do exhale.
Repeat 16 times.

Exercises for buttocks.
Lie on the back.
Legs bend, knees to dilute, and raise the buttocks so that
Hips, belly and chest were on the same line.
Buttocks strain and relax.
Repeat 24 times.

Exercises for belly.
Sit on the floor.
Hands and legs bend.
Legs to raise and straighten, at the same time removing your arms back.
Repeat 16 times.

Exercises for the back.
Lie on the stomach.
Stretch your arms.
Raise up torso, spreading elbows, bring them to the body,
straightening.
Repeat 16 times.

Exercises for wiping muscles.
Sit on the floor.
Roll into the right, then on the left thigh.
Hold legs on weight.
Alternately bend and straighten.
Repeat 32 times.

Exercises for quadriceps.
Frame on the back, rely on the forearm.
Bend leg, raise and lower, sticking to the sock.
For each leg 30 times.

Exercises for tailoring muscles.
Lie on the left side.
Look at the floor with palms, bend the left foot in the knee.
Alternately raise and lower the right leg, sticking out the sock.
For each leg 30 times.

Bruises and bumps in summer.

Summer. Finally, in the fresh air, our children can spend most of the day. Bike, rollers, active games are called the street. With active games, it does not cost any bruises and cones.

To the shishke you need to attach something cold.
Napkin, moistened in cold water. As soon as the napkin heats up, cool it again in cold water. It is necessary to conduct a procedure for about two hours.
If you lubricate the cone mesh from iodine or heparinically containing ointment, it will resolve faster.
A row of sauerkraut or a mixture of raw chicken squirrel with honey will also help the cones.

Bicycle riding, rollers sometimes lead to grades and cuts.
The abrasion or scratch is obligatory requires a 3% hydrogen peroxide solution purchased in the pharmacy. When the wound stops pinching, treated with a weak 5% warranny solution.
In 100 ml. Cold boiled water is well dissolved several crystals of manganese.
Iodine can burn baby skin. Do not apply it.
You can not be very big and deep wound can not stick to the plaster after processing so that it will heal faster.

Arthrosis.

When the state of the cartilage tissue of the joint is worse, doctors say it is arthrosis.
Smota and unpleasant sensations in the joints (arthrosis of the joints) begin to interfere with a full life.
The treatment of arthrosis is almost very difficult task, but you can try to curb the unpleasant feeling with the help of a diet.
Doctors advise to help joints, eating soy food products, avocado (at least 1 pcs per week).
Vegetable oils, seeds - pumpkin, sesame, sunflower are also useful for joints.

But there are products that are "not loved by" joints.
Tomatoes, red meat (beef), milk, any canned food.

Infusion of Celery root.
Take 1 table. Spoon rubbed on a large grater of celery root.
Pour 2 glasses of boiling water, closing tightly and laughed within 4 hours, strain.
Take 2 table. Spoons 3-4 times a day 20 minutes before meals.

The cold, oddly enough can help during an attack. Make an ice compress. On the sore joint put a terry towel, and from above the package with ice minutes for 20 minutes

Our modern life develops so that most people spend time, sit for all days in offices for computers. A sedentary lifestyle, quite negatively affects our health, and by the end of the working day we feel completely broken, tired and exhausted.

If this situation is familiar to you, you should urgently take action and take care of your health. Remember, besides you, no one will help you!

Let's start with a small one, with the simplest and accessible to each charging - exercises for the back on the chair.

These classes will be useful for office workers, for people who spend a lot of time at the computer, for those who suffer from chronic diseases of the thoracic spine.

If you perform the proposed exercises regularly, the mobility of the chest and the spinal column is significantly improved, the muscles of the back are strengthened, the overall condition of the body improves.

Note!

It is necessary to carry out the proposed exercises, controlling the feeling of their body. If, in the process of execution, pain or discomfort occurs, you need to stop classes and consult with your doctor.

Basic exercise - first option

Sit on a chair with a straight and rigid back. Capture hands on the back of the back and turn back to the spine during the deflection pressed to the top of the back of the chair. During this exercise, we burn the thoracic spine, which pressed against the back of the chair.

We repeat the exercise for the deflection of the spine four times.

Second option

Now we will make a basic exercise a little differently, which will allow us to train along with the spine and lungs. To do this, we sit on the edge of the chair, the chest spine (the upper part of the back) on the top edge of the back of our stool.

Be care back and perform tilts forward and watch your breathing. When you deflection back deeply, inhale, and when we lean out, we do exhale. It allows you to ease your breath and helps to train lungs.

We repeat the movement four times.

Now you know how to perform the exercises for your back on the chair, the most important thing is to make them regularly and do not be lazy.

Work in the office is associated with large health risks: when sitting mode (namely, it is the office work) an irregular posture is formed, the spinal deformations occur, the blood supply is worse in all parts of the body, excess weight increases.

Since with the tense mode of the time (and forces, and desires), there is often a different gymnastic exercise for sports after work, various gymnastic exercises have been developed for office employees. Such complexes are simple in execution and do not require much time, so it can be done right in the workplace, spending it literally 5-10 minutes.

Gymnastics for office workers is good because it allows you to quickly knead the neck, the lower back, the chest department of the spine, legs and hands (including fingers).

1 Who useful to perform exercises in the workplace?

The name "warm-up for office personnel" does not imply that such an exercise system is intended only for office workers. It is useful for representatives of different professions that are moving little during the working day. Therefore, such complexes are often called "industrial gymnastics".

Such gymnastics is equally useful for men and women. It is advisable to do it at least three times a day for 5-10 minutes. If there is no such possibility, it is recommended to do it as much as it turns out: even a few minutes will be more useful every day than the lack of activity.

Most of all the gymnastics will be useful to such groups of people:

Office workers - programmers, accountants, technical support workers, editors, managers, and so on.
People who spend a lot of time at the desk at home - freelancers, readers, teachers (checking homework students).
People who spend a lot of time standing - guards, people busy distributing information brochures, teachers.
People who spend a lot of time sitting (excluding office workers) - Watch, cashiers, teachers / teachers, drivers.

In some extent, charging is needed altogether without eliminating people. Including those that lead an active lifestyle (it is not always the foundation of good health).

1.1 Why do you need gymnastics during sedentary work, and what diseases does it prevent?

With a long seat on a chair, even with proper posture ,. And most diseases of the musculoskeletal system and the cardiovascular system are associated with muscle atrophy.

Gymnastics aims to eliminate this problem by enhancing muscle fibers and increasing the overall endurance of the organism. The physical healing of the body, obtained as a result of regular gymnastics, affects cognitive abilities (in a healthy body is a healthy mind).

If physical activity is at zero, the functionality of all organism systems can be disturbed. But the worst thing is that the heart and vessels will suffer - in low-active people, the chances of such problems are much higher than that of people with normal activity.

Regular gymnastics for the back and joints avoids the following problems:

thromboembolic disease (thrombosis, thrombophlebitis), varicose veins of the lower extremities and a small pelvic organs (and therefore prevention varicocele);
arthritis and arthrosis, including ankylosing spondylitrite (Bekhterev's disease) and many other autoimmune diseases of the joints;
malignant neoplasms (statistically approximately 60% of people with an emerged cancer, no matter what organ, there is a low-propelled lifestyle in anamnesis);
overweight (obesity) is one of the main consequences of low-standard (and obesity is a provoking factor in the development of several dozen formidable diseases);
atherosclerosis, myocardial infarction, ischemic heart disease or brain, strokes;
arterial hypertension and, which may seem amazing, hypotension (physical education simply stabilizes the pressure, holding it on a normal mark);
reduction of joint mobility;
reducing the stability of the musculoskeletal system to loads (first, it will reduce the endurance of the body as a whole, secondly, a person will be easier to get injured or get sick);
diabetes, iron deficiency and other anemia (due to the fact that physical education enhances metabolic processes);
chronic stress, depression, apathy, drops in the mood;
diseases of the gastrointestinal tract, in particular dyspepsia, constipation, to some extent even the ulcer of the stomach and duodenum (due to the fact that physical education enhances immune processes fighting with Helicobacter pylori);
osteochondrosis (especially the cervical and lumbar), spondylosis, spondyloliste - intervertebral protrusions and hernia, scoliosis, disorders of posture, deformation of the spinal column, chronic spasm of spine muscles;
knee diseases, night cramps, restless legs syndrome;
vasculitis, gravitational dermatitis (caused by venous insufficiency in lower limbs), trophic ulcers.

2 How often do you need to do gymnastics at work?

Physical culture does not like the depliaments and impotence of the process. This means that you need to do constantly and do not miss individual days. Pass commemorated, but on objective reasons and in small quantities.

It is very important to systematize the process, to reduce it to a specific schedule. It is necessary to work out a resistant habit of dealing daily, and preferably at the same time. Each person, depending on the number of free time he, as well as from his physical training, you need to select the plan of classes individually (for yourself).

As a basis, you can take such a simple system. Daily during the working day three times to engage in gymnastics for 5-10-15 minutes. If you are engaged in lunch breaks at work, make gymnastics to meals, and not after (otherwise there are no problems with the stomach and intestines).

2.1 What exactly needs to knead?

One of the most important questions: what specifically the area of \u200b\u200bthe body need to knead? It is necessary to make accents on the largest departments.

We might briefly on them:

The vertebral pillar as a whole. Yes, you need to train all the spine departments, but the main emphasis must be made on the cervical and lumbar region. Why? These spin departments are most susceptible to loads during the day.
The fingers of the lower and upper limbs. If you spend a lot of time sitting on a chair, then the fingers of the feet are set, and the fingers are experiencing large, but uneven loads (if you are typing on the keyboard, for example). Therefore, they must be kneading.
The lower and upper limbs in general (elbow, knee joints, muscles of hand and legs). Hands kneading so that they do not weaken: the muscles were not atrophy, the joints were not accustomed to the absence of movements. Feet need to be kneaded primarily for the prevention of thromboembolic pathologies and varicose veins.
Shoulder and hip joints. Long-term immobilization (immobility) leads to literally to the atrophy of the joints (the first call is crushing or crunch when driving from the joint area).
Muscular back corset and press, chest. These muscles need to be trained: they are much more important than biceps and triceps, as they are supporting the support of the entire body.

3 Exercises at the workplace: What can I do?

What specific exercises should be done? There are several dozen effective and fast in the performance of exercise, but it makes no sense to describe them all. Including due to the fact that it is unlikely anyone will have time to perform them in the interruptions between work.

Therefore, we allocated only the most necessary (basic) exercises, easy to perform and do not require much time.

List of basic exercises:

lie on the floor, straighten up, hands behind the head - start the lifts of the housing so that the legs do not break off from the floor (press training);
after the previous exercise, go to the next one - lying smoothly, we put your hands under the head, raise your feet and start doing the cyclik (training of the lower press);
stant smoothly, legs on the width of shoulders: Make tilts to the body left-right, and then back-back (training of the muscular corset of the back);
stain smoothly, legs on the width of the shoulders, perform a triad: I straighten your hands forward, then raise up and wept to the sides (such in kindergarten is taught children);
legs on the width of the shoulders and holding the back as much as possible we make squats (during the squats you need to straighten your hands forward);
we make classic pushups, but without embellish (that is, it is not necessary to make them on fists or on one hand);
start smoothly near the wall, silently fingers on the wall, stand up on the tiptoe and start walking in one place omitting and raising the foot (training of calf muscles, prevention of thrombosis);
spend a minute battle with the shadow, just hitting the fists in the air (without weights) - a wonderful way and train, and relax the muscles of the hands after the long-lasting "plugness".

If you go to the floor there is no possibility (or I do not want), you can use such a complex, performed by standing:

Standing in place, get up on the socks, raise your hands above your head and stretch up. So we will lamely and spread the stagnant muscles shoulders, hands, press, caviar, hips.
Standing in place, perform alternate slopes of the hull in 4 sides.
From the slopes you can move to the rotations of the case.
In the standing position, perform several rotations with your hands (in the shoulder joints) back and forth.
Perform several rotations in the elbow joints in both directions.
Perform a few rotations with wrists in both directions.
Fold your fingers into the castle, and pull them out with your palms in front of you.
Perform several head slopes in 4 sides. For greater efficiency, you can take hands for the head and gently pull it towards tilt, stronger stretching muscles.
In the standing position, perform several knee lifts.
Perform a few squats.
Perform a few lifts on socks.

In general, on such a complex, if you perform it in a moderate pace and in several repetitions for each movement, you can spend up to 5 minutes.

Exercises can be performed and without getting out of the chair:

Raise your hands up and take care gently.
Rock the spine back. At the same time, the hands can be left the palms in the lower back and remove the elbow joints back to develop not only the back muscles, but also the shoulder muscles.
Perform head slopes in 4 sides.
Perform several slopes to the right to the right.
Pull the straight arms to the sides, then not bending and not omit, lift them above your head. Then lower again. Repeat several times.
Sitting on a chair, straighten your legs, put the heel on the floor. Socks pull on themselves, at the same time, you carefully try to break the knees (already dispersed). It will load the stagnant muscles of the leg and the front surface of the hip, and the ankle and the knee joint will get out.
Put legs on the floor on the socks, and perform several rotations in the ankle joint. Alternatively, the leg can be lifted, and rotate the foot on the weight.
Sitting on a chair, arrest legs to the side in front of them as stronger as possible. Gently serve the body forward, without being flexing in the lower back. This will stretch the inguinal muscles.

Each exercise option is aimed at training certain muscle groups. For women, the first priority becomes the training of the hips, buttocks. Performing the exercise The chair will help give the load on the muscles of the legs, it is possible to spend it at the wall or without an additional support. The convenience of such squats is that they can be conducted anywhere where it is possible to sit down.

What is the highchair exercise

You can conditionally divide all exercises in sports for dynamic and static. The first helps to increase muscle weight, their tone and contractile functions. Static exercise The stool is aimed at strengthening muscles, and not its growth, increase the strength of the tendons of the legs. Such a load makes you stronger, but does not give an increase in muscle mass. The workout is based on the equipment of oriental martial arts, where preference was given to strength, and not volume. The chair will give your thirs, buttocks a beautiful form, but will not make them more.

What gives the exercise chairs

The benefits of this sports movement lies in strengthening, working out a large number of muscle groups. Such squats strengthen tendons, bundles that play an important role in attaching muscles to the skeleton. Another chalk name is the wall exercise, it contributes:

an increase in spiritual concentration while monitoring breathing;
normalization of blood circulation, pressure;
stop training, helps to fix flatfoot (if barefoot);
promotes the return of the organs to the right position when omitting (for example, "floating kidney").

What muscles work

Movement with such training is very simple, but during its implementation, several large muscular groups are involved immediately. There is a chair to the basic (multi-stock) exercises, a hip, knee joint works, you can additionally use your hands, shoulders. The following are listed which muscles are involved when squating in the chair:

buttock muscles;
four-grade ilty quadriceps, which is located on the front of the hip, gives your feet beautiful shape;
hands;
back: Upper, bottom and neck;
calf muscle;
press (all departments).

Stool - Foot Exercise

The most effective will be this movement, if you perform it regularly and with the right technique. Status is an excellent option to strengthen muscle corset, tendons. Exercise Wall for the feet involves hips, buttocks, back, press, so before classes should be properly prepared:

well, warm all the integrated parts of the body, spend the warm-up;
clothes should be comfortable so that there are no moves4
select the wall near which there is enough free space for classes;
leaving tightly back to the surface, imagine that you really want to sit down on the chair;
surrence until the hips are parallel to the floor, there must be an angle of 90 degrees in the knee;
hold in this position for 1-3 minutes, then go back to the original;
relax 20-30 seconds and repeat the movement.

Stool for Yagoditz

This is the initial version of the training of the buttocks, because the wall removes part of the load from these muscles. Well suits such classes to those who are just starting to train and want to bring the body into tone, strengthen the muscles. Singing the wall for the buttocks will not help you to pump up the ass, but will give the beautiful shape of this part of the body. Movement is performed as follows:

Stand up by the wall, spread my legs on the width.
Leaning off tightly back to the surface, start the move, as if you are sitting in the seat.
Hold hands elongated in front of them.
Sunday until the knee is formed an angle of 90 degrees.
Secure the position, hold it 1-3 minutes.
Slowly raise up.
Make the required number of repetitions.

What is useful to exercise highchair

Each person tries to choose a comfortable and effective exercise for training. The chair is well suited for both of these parameters, it contributes not only to strengthening muscles, but also tendons, ligaments. You can perform workouts at any convenient location where there is a wall. The use of the exercise chairs is as follows:

You can independently adjust the number of repetitions. Muscles must begin to "burn", this signals that they received the necessary load.
Stool - extremely "unpretentious" movement. No additional inventory, special simulators needed. First you only need a wall for the stop, but with the growth of power you will exercise and without it. The minimum of the required place is the maximum result.
You can train on this method every day, some people make even a chair in the morning and in the evening. Muscles are rapidly restored after static load
You minimize the likelihood of injury during training, the knee joints will remain safe and unharmed (which you can not say about squats with a barbell). The physical exertion should be not only effective, but also safe.
The exercise acts good prevention of the dorsal hernia, like all workouts on the back.

How to do the exercise highchair

With any training, it is extremely important to keep the right technique. If you correctly put the leg, do not straighten your back, it will not only reduce the effectiveness of the classes, but also can lead to injury. Exercises at the wall do not differ in particular complexity, but the correct execution should still be known. It is always necessary to start with a warm-up to warm up the body and prepare it for the load. Perform slopes, lift to socks, squats, turns of knees to the sides.

Equipment exercise has a classic embodiment and with additional items, movements. The first option is suitable good for beginners, with an increase in your skill, you can move to the use of dumbbells or squats only on one leg. In this case, the number of repetitions is not so important, the time that you can hold the body in a static nap is. After training, you must definitely warm up, stretch.

Basic exercise

This is a classic version of the highchairs at the wall. All the above-described groups of muscles are involved, it is perfect for those who are just starting to train. If the seeds of the wall go first in your complex, then you must work the workout. Exercise technique as follows:

Become close to the wall (preferably without a plinth), press the heels, hold the stops smoothly (it is better to exercise with barefoot) at a distance of the shoulders.
Hands keep along the body, do not put on the wall.
Lunch down on the breath, leaning on the surface.
Lower until you sit in the chair (imaginary). Hips should be parallel to the floor.
Keep the neck, the back smooth, the head is tightly pressed against the wall.
Secure the position, straining all the muscles. Breathe smoothly, consider seconds to yourself. For the first time, it is enough 30-40, over time, increase the time in statics up to 2-3 minutes.
Keeping your back, neck smooth, rise up, pushing yourself from the chair. At this stage, the muscles of the buttocks will work, the thighs.

With phytball

This is one of the training variations with a static load. Squats with a phytball near the wall differs only by the fact that its use helps more actively swing back muscle stabilizers. The exercise technique completely repeats the one that is described above with one difference: phytball should be placed between the wall and your back. All other workout details remain the same. This fitness ball does not take up much space in the apartment, it can be used for other weight loss workouts.

Without a wall

This execution technique is borrowed from Eastern martial art style. Exercise Chair without a wall is very similar to the stepping transition of MABU. Externally, the movement is similar to dynamic squats:

Hold your legs on the width of the shoulders, the legs perpendicular to the floor, hips parallel, put the feet smoothly.
On the exhalation, lower the "sitting on the chair".
Back, neck hold smoothly.

The main difference is that the wall does not use for an additional support. Hands in this case are recommended to pull out. Keep all the muscles in the tension, breathe exactly, counting seconds. When it seems to you that there is no more strength, start climbing up, keeping the position of the body. TOOD, go begging a couple of times and proceed to the next approach.

With dumbbells

Be sure to spend a small warm-up before the workout. Squate with dumbbells in the hands are a complicated highchair exercise, which is aimed at the additional load shoulder, hands. The load grows and on the main muscles involved in motion: quadriceps, inner part of the hip, back stabilizers, cambaloid. Movement is done like this:

Enter the back of the wall (can be without it).
Arrange the legs at the shoulder level, start squinting.
Pull your arms in front of yourself while holding the dumbbells.
When it turns out in the knee an angle of 90 degrees, stop traffic.
Stay in this position 1-3 minutes.
In the breath, start climbing the initial position.

With a lifting of the foot

There is a certain similarity with the "gunpower", which everyone performed on physical education at school. The main difference is that squatting was performed completely to the floor - this is a dynamic load. The chair with a foot lift is a static load that transfers all the voltage only on the right or left foot. The technique of performing the wall is the same as in the classic version. The difference lies in the fact that one of the legs should be pulled forward and keep it as parallel to the floor. During the workout, you must alternate the legs to distribute the load.

Video: squats near the wall

If you look closely, you can find many completely free simulators in the office. You just need to learn them to use. Any training, including office, you need to start with a warm-up. The ideal option is to rise and go down on two to three floors. To do it every hour or two. You immediately "wake up" sleepy from the sedental position of the circulatory system. And at the same time and give a couple of minutes from the working bustle.
Softened - and start working

Exercise number 1 for the front of the thigh

Sit on the edge of the chair and put the legs together by pressing your knees to each other. The back is definitely direct. Alternately straighten the left and right knee, squeaking on yourself. Perform an exercise until a sensation of light burning appears in the muscles.

If this exercise is too simple for you, instill two legs at once, not forgetting to keep your knees together. This option also allows you to use the abdominal press muscles and backs.

Exercise number 2 for the inner surface of the thigh

For their study, it is very good to use a little inflatable ball. Just clamp it between the knees and rhythmically compress your legs until the muscles get tired. If there is no ball at hand, fists are suitable as the resistance.

Exercise number 3 for the outer surface of the thigh

It is there that are formed persistent "halifa". Sitting, press your knees to each other. Hands put on the chair on both sides, at the level of the middle of the hips. Overcoming the resistance of the hands, press on them, with all his might strain the muscles for 5-7 seconds, then relax. Repeat at least 20 times.

Exercise number 4 for the back of the thigh

Put your foot at the table on the width of the shoulders. If you are in high-heeled shoes, it is better to remove them. Do not forget to straighten your back and strain the muscles of the abdomen. Alternately press the heel of the right and left foot to the floor, holding the voltage 5-7 seconds. Repeat the exercise 10 times each foot.

Exercise number 5 - elastic buttocks.

Sit on the edge of the chair and lean a little forward. Hands can be put in front of yourself on the table, but do not carry on them all your weight. Stretch the muscles of the buttocks and literally a few millimeters lift over the chair. Holding this position for 2-3 seconds, go to the place. Perform 12-15 repetitions.

Exercise number 6 for breast muscles

Sit on the edge of the chair, straighten your back and graze armrests of the chair so that the elbows and brushes are on their outer surface. Now carefully compress the elbows, trying to pull the armrests to yourself. Just do not cease, otherwise you have to answer for a broken chair. Make 15-20 repetitions of this exercise while holding the voltage of 5-6 seconds.

Exercise number 7 - sculptural hands

Press your elbows to the body and put the palms from the bottom side of the table top. In the same mode - 5-7 seconds of voltage and relaxation - trying to "raise" the table. This exercise strengthens biceps. It takes it to "conscience", to the feeling of burning.

Exercise number 8 to strengthen triceps

For their execution, you will need any stable object - the table, chair or windowsill.

Stand up to the selected object with your back and put your palms on it, bending the elbows and rejecting them back. A little "Promit" in the shoulders and slightly bend the knees, wearing the body weight in the hands. Now bend your hands in the elbows, trying to "turn off" the muscles of the legs, and then instord back. Make so much repetition as you can.

Exercise number 9 - Relief press

It is unlikely that you have the opportunity to lie on the office carpet and elegantly perform a pair of twisting series. So sit on the chair. Straighten your back, straighten your shoulders and strain the buttocks. Make a deep breath and in exhale struggle to draw your stomach. Perform at least 50 such retractations. Exercise should be performed precisely due to the tension of the muscles of the press. Watch that the diaphragm is practically not raised. It is very important to rhythmically inhale and exhale, so do not delay your breath.

Exercise number 10 for the bottom of the abdominal press

Sitting, put the hands a little behind yourself, palms ahead. Connect the knees. On the exhalation, low raise bent legs, not forgetting to save the straight back. Make at least 30 approaches.

All exercises can be performed both together and separately. It is best to make them every day, alternating a load on different muscle groups. After training, drink water and, if possible, pull the workers' muscles.

All training takes no more than 20 minutes. It is not difficult to free this time to care for your own health and beauty!