Charging at the table in the office. Complex of exercises of production gymnastics for office workers

Do you know that for sports, it is not necessary to go to the gym, and you can do exercises right at work, and imperceptibly for everyone? We tell how to cheer up on sitting work And save posture.

This article is intended for persons over 18 years

Have you already turned 18?

The full computerization of many areas of modern life led to the fact that more than half of the population spends 8-10 hours in front of the monitor, practically not moving. Public and personal transport, TV and a bunch of home appliances, of course, greatly simplify our lives, making it absolutely static. The minimum of physical activity over time begins to affect our health - appear overweight, back pain and general weakness. It would be possible to solve this problem with regular campaigns in the gym, but often there is no time for sports, no strength. The only way out for many people working on sitting work can be an office fitness - uncomplicated exerciseswhich you can do imperceptibly just at the height of the working day.

Slimming exercises

A sedentary lifestyle, unbalanced, improper nutrition and frequent snacks in the workplace lead to the fact that extra kilograms appear simply before our eyes. Frequent attempts to sit on a diet in this case are ineffective - reduced calorie intake leads to a decrease in performance and hungry breakdowns. Solve the problem of excess weight, of course, you can strictly follow the advice of a nutritionist and regularly visiting the gym, but not all this in the pocket, and there is practically no time for personal life. The ideal way out is to play sports without leaving the office. It does not mean at all that for this you will need a separate office or personal gym - most exercises can be done without attracting attention to others. It is very convenient, especially if you do not want to advertise your problems and work under the gaze of colleagues.

Abdominal retraction is a great press training. You need to do this exercise, without delaying your breath and literally attracting the belly to the spine. In order for your belly to be tightened and flat, you will be enough to do it 20 times 3-4 approach per day. On the exhalation they draw the stomach, we relax on the breath.

To download the muscles of the press, you can also sit on the chair as smooth as possible and tightening the legs bent in your knees towards the chest. This exercise will help you also strengthen jagged muscles And the back muscles, which, in principle, can be considered a very pleasant bonus.

If you have a chair that spins, you can try an exercise for the abdominal muscles. To do this, sit down exactly, fix the upper part of the back in a fixed position, strain the stomach and twist a little armchair from the side to the side.

Exercises for the back

Sitting work will definitely not add your back health. The infringement of nerves, protrusions, dismissal displacement is a small list of problems that expect an office worker after several years in such a pace. In Japan, they are fighting centrally, constantly organizing universal workouts and classes. We need such attention to the health of employees can only dream, so it is necessary to take care of it on their own. The most important rule in order to maintain your spine in perfect condition is the right posture. In school, we were taught us. Try while working constantly keep your back straight, not bothering and not flexing in the lower back. It is also very useful from time to time to "pull", lifting over his head closed into the hand of the castle. This will help reset the load from the spine and activates blood circulation in it. Also for your back training, you can use the exercises on the press for pumping the back in the lumbar department.

No less important and . The cervical spine should be kneading several times a day. The main rule is all movements should be as smooth without sharp jolts and accelerations.

Exercises for foot

Fucking thighs, overvoltage in caviar and varicose veins are also common problems among office workers. All because the bottom of the body often remains still for hours. As a result, the blood stagnation is formed, the metabolic processes in the skin are slowed down, a completely unappiating orange crust is formed. You can solve this problem thanks to the foot exercises or from time to time, having hiking. In order for your legs to be slender, beautiful and healthy, do not deny yourself in the outdoor walk. This will not only lead your muscles into the tone, but also will help to saturate your body with valuable oxygen.

If you want to lose weight - arrange yourself intensive training On the stairs. You just need to forget about the elevator to put in order not only your body, but also to arrange a significant typical cardiovascular system.

There are also separate exercises and for buttocks. The simplest but very effective toolTo bring your "fifth" point in order, just in the workplace is an alternate muscle tension within a few minutes. This exercise is equivalent to familiar to us since childhood squats and can quickly bring your buttocks in order.

Complex exercise for classes in the workplace

Active physical exercises Or simply charging - in most cases, the incomplete luxury. Only happy owners of a separate cabinet or free time can make them at the workplace. That is why you can use the knowledge of Azov Office Gymnastics. This is a comprehensive tool for training all the muscles in the workplace designed in such a way that all your actions have been as invisible for others. In other words, this is a kind of fitness for the office. In ordinary life, such exercises are used for workout, but they may well replace both the main training. The main thing is to properly distribute the load and do everything as sequentially possible.

Such static complexes are also called isometric, as well as office yoga. In principle, it is not far from the truth, because they are all designed for complete concentration, a small speed and even breathing (in contrast to the cardionargoes).

Exercises in the office on the chair

Most isometric exercises for the office are designed for what you can perform them sitting, that is, right in the workplace. In order to work out every muscle in your body, it is not necessary to spend on it a few hours a day. Just take a habit several times a day to perform simple exercises for the press, the muscles of the hands or back. For example, half an hour before lunch, start actively pulling the stomach - it will help and remove the tummy, and slightly reduce the volume of the stomach (and therefore you eat a little less than usual). Worked for 2 hours, without tearing off the monitor? Scroll through the neck and stretch your back with sipping. Something fell from the table? Raise it, more beautifully cropped. Thus, you will not need to allocate a separate time to workout - it will take place without separating from the workflow.

5 exercises that can be done at work

The network you can find a lot of different complexes that can be performed simply at the desktop and which can completely replace classes in sports Hall. Their basis is quite simple isometric exercises that a person can make with any physical data.

Exercise 1

Exercise is running sitting. The spin is absolutely smooth, the shoulders are omitted and relaxed. Slowly extend the neck (but do not throw it on), for 2 seconds they delay in this position and lowered down again. Repeat 5-10 times.

Exercise 2

Exercise is running sitting. Spin smooth, legs stand on the floor at an angle of 90 degrees. Raise your shoulders up, slowly assign them back, bring the blades. We lower your shoulders down and return to its original position. Repeat 10-15 times.

Exercise 3.

This exercise can be done standing or sitting. We connect hands in the castle, raise up and sip. At the highest point, it is detained for 1-2 seconds, then carefully go back to its original position. Repeat 5 times.

Exercise 4.

Exercise can be done standing or sitting. Pull your hands in front of yourself, quickly connect and compress your brushes. Try to do the exercise as vigorously as possible. Repeat 8-10 times.

Exercise 5.

To perform the exercise, you need to sit on the edge of the chair with a straight back. Put the legs together, the knees commemorate. Straighten right leg (Note: Socks pull on yourself), put in place. The same movement makes the left foot. Repeat 20 times per foot.

But this is not all the exercises which you can do in the workplace. Rising legs in a sitting position, squats, lifting the body on the elongated hands from the chair, slopes, bodyflex are all your hands-assistants in the fight for the perfect body.

If you want to improve your body a little and lose weight, use every opportunity to move as long as possible. A little dressed at the computer? Make a small charge, hover your order on the desktop or just walk around the stairs - it will help compensate for the lack of movement and does not give you extra hassle and difficulties.

IN anyway, remember that slender and beautiful body - This is a daily work on yourself, which you you can conduct "without separation from production. "

Practice the muscles of the press and buttocks in the office, not attracting curious views of colleagues? Easily! How to do this, our expert will tell.

"Charging in the office? Is it really impossible to do this at home?!", Skeptics will say, reading the title of the article. However, remember yourself: after two hours spent at the computer, I want to get up and warm up. Yes, and the time in the office does not always pass productively, it happens that a few hours we spend on telephone conversations, endless correspondence and discussion with colleagues latest news. So why not really dilute the office routine with exercise?

Faustino Joao,

trainer of the Gym Club "X-Fit Victory Park".

Press

When it comes to the muscles of the press, many are seriously sigh: work on them always takes quite a long time. So why lose it when you are at work? Several exercises will help you lead the press in the tone and support it.

1. Tightening of the abdomen

Perform an exercise sitting in the workplace. On the exhalation of the latch, the stomach is as stronger as possible, fix for 3-4 seconds. On the breath to relax the muscles. Exercise comprehensively trains all abdominal muscles. Start with 10 repetitions, gradually bringing their number to 50.

2. "Stone Press"

In exhalation, straightening press for 3-4 seconds. On breathe relax. The number of repetitions is 10-50. This is another exercise for all the muscles of the press.

3. Tightening the knees to the stomach

Sit down straight, hands on the table. On exhalation, raising his knees to the stomach and slightly nadavi with their table lid. On the breath of lower legs. The exercise will be more complicated if the legs do not put on the floor. The number of repetitions is 10-50. You can replace the knee tightening with static: on exhale 5 seconds to give the knees on the table cover. On the breath of putting the legs, relax. Exercise is working mainly lower press.

4. TILLING

This exercise will be able to do if all your colleagues came out of the office, and you know that some time will remain alone. Source position - sitting on a chair, back straight, hands are omitted. Perform slopes to the right and left. On the exhalation, fall into one direction before touching the floor. In the breath come back to its original position. Then - the slope to the other side. The number of slopes in each direction is 10-50. The exercise is working as abdominal oblique muscles.

5. Rotation

Sitting on a chair a little raising feet from the floor, hands up on the table. On the exhalation, rotate on the chair to the left until the stop (try to keep the chest and the upper part of the body are fixed, rotate only the pelvis). In the breath come back to its original position. Repeat the same in the other direction. The number of rotations in each direction is 10-50.

6. "Top" rotation

Source position - as in the previous exercise. On the exhalation, leaving the pelvis stationary, turn the chest and head to the right (as if you want someone to see the right shoulder). In the breath come back to the original position. On the exhalation, repeat the rotation to the other side. Read 10-50 times in each direction. Together with the elaboration of the abdominal muscles, the exercise removes the heaviness in the back.

Buttocks

Other " problem zone", in addition to the press, is the buttocks. Many girls are unhappy with this part of the body. You should not be sad: There are a number of special fitness programs, the purpose of which is to give the girl what she wants, that is, who suggests work on the buttocks. Just do not forget that The result obtained directly depends on your desire and perseverance.

Exercise 1

Sit on the edge of the chair (there is a bit down to move it away from the table). The legs together, knees are pressed to each other, keep your back straight. Straighten your right leg and simultaneously pull socks on yourself. The same do with the left foot. Out this exercise 30 times per leg.

Exercise 2

Source position - as in the previous exercise. The legs together, knees are pressed to each other, keep your back straight. Retakes both legs at the same time and pull socks on yourself. Perform 20 times.

Exercise 3.

Source position - sitting on the edge of the chair, the body is slightly tilted forward. Hands in front of yourself on the table (weight does not transfer to the hands). Now much strains of the muscles of the buttocks and lift over a chair for a couple of millimeters. Stay in this position 2-3 seconds, then return to the starting position. Exercise 10-15 times.

Exercise 4.

If you came to work in pants, you can do next exercise. Sitting on a chair, knees are pressed to each other. Put your hands between the hips and hold on them for the chair. Now, with all the forces, nadavi hips on your hands, straining muscles for 5-7 minutes. Repeat this exercise 20 times.

Exercise 5.

And finally - the simplest but so effective exercisewhich will help engage the muscles of the legs, buttocks and even the press. It's walking on the steps! Forget about the elevator, just a couple of spans - and you will get an excellent body workout!

In order to preserve and strengthen their health, you need to have a huge power of will, force yourself to work, train stamina. Only in this case a person seeks results. We offered you an option, how to improve your own body, training even during the working day in the office. If you do not have for this conditions, transfer the "office training" home, do the exercises between the case, but most importantly - do it regularly, and the result will not make yourself wait. Good luck I. sports achievements!

Modern people, especially residents of large and small cities, spend most of their conscious life at work. They lead low-moving image Life when all the movement ends with a morning campaign to the office and evening back. This negatively affects health, and in the end, many are already forty-five years old, and even before, they begin to feel signs of hypodynamine, which ultimately leads to the development of concomitant diseases.

In Soviet times, it was specially in order to maintain the health of people at the proper level, a production gymnastics for office workers was developed and improved, the complex of the exercises of which we will look at today. This type of training without separation from the workflow has not lost its relevance. Therefore, it makes sense to figure out what it is, what advantages and disadvantages have charging, for whom it is best suited, as well as the rest of the nuances.

It cannot be argued that this kind of physical education appeared purely for political reasons, it would be mistaken and wrong. The tendency of the total increase in the "Titans" workers in the offices of mental labor has led to the need to introduce at least five-minute varieties in their ranks. Production gymnastics never became a remnant of the past, because in its use there is absolutely no doubt. After all muscular activity It is a biological, vital need for the body.

To immediately answer all the questions, let's give a brief definition of production gymnastics, as the type of physical education, it seems or. This is a mini-complex of exercises that can and must be performed during the workflow to quickly remove fatigue, tensions, muscular and nerve clamps.

Brief view in history

Few people know that at the beginning of the thirties of the twentieth century in the Soviet Union, they began to think about the dangers of a sedentary, sedentary lifestyle. The Communist Party decided to take care of office workers, whom more and more became every year. Was taken colossal research. Scientists managed to find out that the labor productivity of those people who were fond of sports five minutes became much higher compared to the rest.

All-Union Scientific and Practical Conference on Problems physical culture And the active longevity became the final estimated factor. It became clear that the value of physical education is very wide, up to a national scale. Gymnastics began to implement everywhere. As experiments showed, after it performs, labor productivity has seriously increased, but a variety of health complaints, for example, pain in the joints and spine, became stronger.

Special complexes of such gymnastics were not accidentally compiled, but pushing out the specifics of the production itself. For example, on the sewing plant, where women are mainly working, the type of work is sedentary. Therefore, exercises were included in the complex for those muscle groups that are not involved in the seamstress. However, the workers are almost all shifts on the bakery. Therefore, movements were developed for them, which are performed mainly sitting. If you add self-massage legs to them, then the picture becomes complete. This proves that it makes sense to pick up exercises as much as possible to lifestyle, work, type of mobility.

Objective and task of carrying out production gymnastics

Each responsible employer takes care of the health of its employees, and to all, there are already clearly developed regulations governing all aspects of ensuring good conditions Labor. Violations of the rules and norms can trigger both administratively and criminal. Logically enable required conditions also special complex wellness exercise. Thanks to them, any employee will be able not only to significantly raise its productivity, but also improve health.

That's right, and most importantly, the gymnastics in time helps to significantly strengthen the immune system, as well as increase the performance indicators.
Gymnastics prepares the body to new achievements, maintains performance throughout the day.
Gymnastics should prepare a person to a certain type of activity, which is clearly visible on the example of the seamstress and the boss employee described above.
Preventive measures to prevent the negative impact of different environmental factors.

In order to minimize fatigue at work, as well as after it, it is enough to perform only a small, five or ten-minute complex fairly simple and accessible to each exercise. For this, no special devices will be required, so it is possible to make it in a completely any atmosphere, from industrial shop Any production, to a regular office.

Advantages of gymnastics in the workplace

For what you need such gymnastics, we have already figured out, it remains to find out what advantages she assumes.

Even a few exercises, but competently selected, enough to improve the operability of the employee, as well as to keep it throughout the day.
Sports of sports without separation from production will lead to a tone of muscles, warm up joints and ligaments, maintaining their mobility.
Work in the office often implies strong stress, and frequent depression is characteristic of mental workers. Charging will help faster to align emotional background, lead yourself to feeling, get rid of stress.

In order for the effect of production gymnastics to be maximum, it will not hurt to interrupt to perform exercises at least 2-3 times a day. Usually one occupation takes from three to twelve minutes. It will help to really cheer up, restore performance.

Forms and types of industrial gymnastics

Types of this kind of physical education were formed depending on numerous factors that need to be considered. Different forms of production gymnastics are the following.

Enterprise

Not everyone is capable, ending in the morning and quickly completing everyday affairs, immediately start working. However, it is required to do, and the faster you turn on, the better. It is in order to faster and better to join the process, a gymnastics is invented before work. Simple exercises They will help any person to achieve the optimal work of the nervous system, give it the optimal working rhythm.

For the correct effect, it is important to correctly choose suitable exercises. Just 5-8 movements in five minutes to achieve the desired result. It is best when all employees fulfill them together, it will make gymnastics more fun, and the colleagues themselves are more cohesive around common tasks.

Pause before lunch

The second form of production gymnastics is a short pause, approximately submitted to the second half of the working day. It is best to set the time for two or three hours later dinner so that all food by that time has already managed to digest successfully.

This occupation is brown, relieves signs of fatigue, enlightens his head, promotes concentration, concentration. Exercises are selected depending on activities. If there is no experience in this matter, you can find a coach who will advocate you willingly. Typically, the complex includes about 6-8 simple exercises.

Five minutes of physical education

The name does not reflect the very essence of such charging, because it is usually given not more than a couple of minutes. It is enough to have only 2-3 exercises that are not distinguished by a high level of difficulty or load. It is intended for removing local fatigue, for example, when a person is in the same position for a long time. It is usually not a highly designated time, and you can perform exercises up to five to six times a day, as soon as the fatigue becomes felt.

For which workers are suitable: classification by groups of professions

The number of workers employed in offices is becoming more and more every year. First of all, physical education is needed so-called "white collar", that is, those who work mentally.

Bank employees.
Copywriters.
Translators.
Secretaries.
Programmers.
Engineers.
Accountants.

Even now they have already turned into a reasonable army. The main problem with which they all face becomes pain in the joints and back. Osteochondrosis, permanent pain in the cervical department, obesity, hypodynamine, hemorrhoids - just a small toliary of possible diseases that will be avoided if it is possible to respond to the symptoms that arise and take measures.

Features of production gymnastics depending on labor groups

The organization of such classes requires the allocation of major subgroups of employees. Each such group requires special exercises during the working day.

First

This subgroup includes all who are exposed to the greatest voltage and constantly experiencing stress. Often, their work is the same type, monotonous, boring. Therefore, it particularly requires care, concentration, and often acute vision.

Seamstress.
Employees behind machines, including robotic.
Employees of shoe production.
Collectors of small mechanisms.

This can also include radio engineers in large industries, minor equipment, and such professions.

Second

This group includes those employees whose work combines mental work with small physical activity.

Assembers.
Tokari.
Packers.
Milling mills.

As a rule, to perform work such people need not only to think, but also to do something. Large physical exercise It is not assumed.

Third

The third subgroup includes those professions, which implies more serious physical activity. And you should not think that they do not need production gymnastics, as they work so hard.

Builders of different specializations.
Miscellaneous kind of modulers.
Steellars.
Miners.
Fixtures and other work specialties.

For such employees, special exercises will be required to work out endurance, organism stability to loads.

Fourth

The last group includes only employees of purely mental labor.

Scientists.
Teachers.
Medical workers.
Engineers.

Many people work literally to wear, including the inner "robot mode". However, there is nothing good in this. As a result, after many years of such exhausting labor, a person may have cardiovascular problems, vision is worse, back pain and joints. To avoid such sad consequences, at the same time not passing goodbye to his beloved work, it will not hurt to take care of yourself, and at the same time get acquainted with the foundations of physical culture.

Optical production gymnastics: a set of exercises

Physical education for office workers and not only includes a lot different exercises, To select which worth considering professional features, activities. You should also not forget about the regularity of classes, without which the effect of such exercises does not have to wait.

On the chair

Pull-dying, can be stretched out

Sit on a chair with a back smoothly, the back straight, the head looks ahead.
Pull your legs in front of you, while the socks are pulling on yourself.
Hands raise up, try to reach the ceiling with your fingers.

Repeat such an exercise is best three times.

Batyushki, who I see!

Source position, as in the previous exercise.
Pull legs in front of yourself, pull socks.
Hands, too, pull out in front of you, the palms are directed to each other.
Divide the widespread hands as if you are going to hug someone, at the same time, go down aside as possible.
Two hands in front of yourself and straighten up.
Repeat the move on the other side.
Return to the starting position.

Do well to do a dozen repetition of slopes in each direction.

Rotating foot

Source position is the same - sitting on a chair.
Straighten your legs in front of you. Socks first pull on yourself, then straighten as much as possible.
Start rotating the stops at the same time in different direction, outward, trying to fix the extreme points.
Return to the starting position.

You will need to do about twelve approaches to get the result.

Game in the ball

Sit, straightening your back, tightly pressing her to the back of the chair.
Take a small baby ball and hold it between the knees. Do it so much as possible.
Relax muscles.

By time to perform this exercise you need smoothly as much as you can keep and compress the ball. One long approach will be quite enough.

With support

Swallow flies south

Stand exactly behind the chair, putting hands on his back.
Take the right foot back, while breeding your hands on the parties.
Return to the starting position.
Repeat the movement by the other foot.

The optimal execution mode is 4 approaches for each leg.

Pirouette

Stand up behind the chair, and put your hands on the back.
Raise up right hand, wherein left foot leaving.
Return to the starting position.
Repeat the exercise by another foot and hand.

It is required to repeat approaches up to six and more than one time.

On chick

The initial position is the same - behind the chair, palm on the back.
Not much relying on the hands, lift on the socks.
Count up to ten, and then go back.

It is necessary to make from 10 to 20 repetitions of this exercise. Ideally, to work well to work well, it will not hurt to remove shoes, but not everyone has such an opportunity. In particular, this is relevant for girls and women wearing high heels.

Without support

There may be a deceptive impression that for all the exercises of production gymnastics, a chair will be required, but it is not. All unprepared beginners can significantly reduce the load by performing several simple movements.

Raise your hands up or distribute (optional), at the same time performing the slopes of the hull in different directions.
Return to the starting position.

You can repeat from ten, up to twenty slopes in each direction.

Walking on the spot

Stand straight, hands along the body.
Perform steps in place, at the same time swinging in the tact with your hands.
Return to the starting position.

Optimally to make such a walk for ten and fifteen minutes. Everything will depend on the presence of free time.

Stand straight, legs on the width of the shoulders, look directed in front of you.
Pull your hands in front of yourself and slowly sit down while top part The thighs will not become a parallel floor.
Slowly straighten up.

Everything is very individual here. Some easily died to forty-fifty times in one approach, and someone is difficult even 10-15 cries.

Charging eye

In the modern world without computers, therefore, most of the office workers are spent the total part of the time, peering into the monitor. However, the eyes are strongly tired, which can lead to problems with vision. For such cases, a special complex of eye exercises has been developed, which can also be avoided by the party.

Alternately, then he grieved the eyes of 5-10 seconds, but open them and relax. Permissible to perform 8-20 repetitions
Make exercises, focusing at objects at different removal. To do this, select the subject close to you, as well as the point in the distance, it can be something in the window. Quickly translate the view from a close object to the distant, growing as quickly as possible to disassemble the details. The same can be repeated slowly, holding up a glance on one of the selected points for 4-8 minutes.
Twen eyes to the center and look at your own bridge. You can repeat 6-10 times.
Draw the circle around the circle clockwise, and then back. Repeat ten times in each direction.

Alternatively, you can purchase special glasses for eye training. They look like ordinary, but instead of glass have ordinary black stuff with round holes. Working in them only 10-15 minutes daily, you can make a pretty to fix the bombing vision.

To any physical education classes will not prevent advance. But how to do it in the case of production gymnastics when the workflow is boiling around?

Before you start doing charging, the windows indoors are better to open open or at least to open for ventilation. In particular, if the production is harmful.
Gymnastics needs proper temperature and humidity. At any time of the year, there should be at least 15 in the room and no more than 25 degrees on the Celsius scale. An excellent indicator of humidity will be 60-70%.
It is better to refuse during introductory classes in the morning from intense or power exercises. They will cause abundant sweating, and is unlikely to have a shower for employees in your office.
No snacks, and even more so dense food before performing gymnastics should not be at least in an hour. It is even better to eat 1.5-2 hours before classes, and it is not tight.

It is best to charge in comfortable shoes and clothing, but it is not always possible. Therefore, it is not optimally stored at work if not a sports suit, then at least changeable shoes.

Music for industrial gymnastics

It is best to do gymnastics to music, so it will be much more fun. Tests show that even tired people are much smaller if the music sounds corresponding to individual heart rhythms. Researchers say that a person becomes 10% more efficient. In addition, the time of time flies imperceptibly, emotional attitude rises, stress retreats.

For example, let's give a few examples. good options For athletes and not only.

"La Femme Parallel" - Thievery Corporation Featuring Loulou.
"Magic Touch" - Robin Thicke Featuring Mary J. Blige.
"Closer" - ne-yo.
"SO What" - Pink.
Dangerous - Kardinal Offishall Featuring Akon.
"Use somebody" - Kings of Leon.
"Put ON" - Young Jeezy Featuring Kanye West.
SPOTLIGHT - Jennifer Hudson.
"Time to Pretend" - MGMT.
"4 minutes" - Madonna Featuring Justin Timberlake and Timbaland.

To select music is better individually. Many prefer classics, other more modern motives. However, it should be borne in mind that this is a production, where we will have to be considered not only with one person, but with many. You can simply include a popular radio station that is listening to the majority, and you can solve everything contractual.

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 operation of the time (and effort and desire), there is often a different sport for sports after work, various employees have developed various gymnastic exercises. 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 long seat on a chair, even when 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 gaining muscular fibers and increasing the overall endurance of the body. Physical healing of the body obtained as a result regular occupations gymnastics, affects cognitive abilities (in healthy body - Healthy Spirit).

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 cervical department and lumbar Department), spondylosis, spondylolisthesis, intervertebral protrusions and hernia, scoliosis, disorders of posture, deformity of the spinal column, chronic spasm of spinal muscles;
knee diseases, night cramps, restless legs syndrome;
vasculitis, gravitational dermatitis (caused by venous deficiency 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. Every person, depending on the amount of free time he, and also 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 should 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 I. 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);
stant smoothly near the wall, pour your hands on the wall, stand up on the tiptoe and start walking in one place dropping and raising the foot (training ion 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 shoulder joints) Finger and back.
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 them.
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. In this case, you can rest over the palms in the lower back and take elbow joints Back to raise not only back muscles, but also 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.
Feet on the floor on the socks, and perform several rotations in ankle Susta. 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.

Photo: Andres Rodriguez / Rusmediabank.ru

In that when office work, we all lack motor activityand this is not the best way reflected in the state of our health and our figure, no one has no doubt.

Someone is trying to solve this problem by campaigns in the evening in gym, even more organized workers of offices find the strength to rise in the morning before work on, and someone pays time for sports in the weekend. However, in recent times, more and more often they started talking about what fitness can be done right in the office. A small warm-up during the working day is beyond and improving performance. But how to do exercises in uncomfortable office clothes and even in front of the amazed colleagues? It turns out that there is a special group of so-called "invisible" exercises. They suggest the work of the muscles that are conducted unnoticed for others. Most of these exercises you can perform, not even rising from the working chair. Let's look at what kind of exercises.

Exercise 1

Natalia Grishko

Sitting on a chair, straighten your back, lower down and remove your shoulders back, twist the blades. Strain the back muscles. Hold the position for 5 respiratory cycles. Then relax your back. Repeat the exercise 3 times. Work back muscles.

Exercise 2

Natalia Grishko

This exercise can be performed by leaning back on the back of the office chair. Inhale, and on exhale, draw your stomach, as if you want him to get in touch with the spine. Hold this position for a few seconds. Then relax your belly. Repeat this exercise as often as possible during the working day. Work. They are responsible for burning fat on the stomach.

Exercise 3.

Natalia Grishko

Sitting on a chair with a straight back, palms stop at its edges. Make an effort, as if you want to raise yourself in your hands. Hold the voltage for 5 respiratory cycles. Then relax. Repeat the exercise 5 times. Work muscles and abdominal nose.

Exercise 4.

Sitting on a chair with a straight back, choose yourself. Hold the voltage for 5 respiratory cycles. Then relax. Repeat the exercise 5 times. The muscles of the buttocks work.

Exercise 5.

Natalia Grishko

Put your hands with palms down on the table in front of you. Press the surface of the table with effort. Hold the voltage for 5 respiratory cycles. Then relax. Repeat the exercise 5 times. Muscles of forearm and chest work.

Exercise 6.

Natalia Grishko

Sitting at the table with a straight back, slowly raise straight legs over the floor. Hold them in a raised position for a few seconds. Lower to the floor. Repeat the exercise 10 times. Work abdominal muscles.

Exercise 7.

Natalia Grishko

As well as in the previous exercise, sitting at the table, you can make the movement of the "scissors" by straight legs, crossing them between themselves. Perform at least 20 such movements. Keep your belly drawn. Worked abdominal and thigh muscles.

Exercise 8.

Natalia Grishko

Sitting in front of a chin monitor with a chin. Overcoming their resistance to press the chin down. Hold the voltage within a few seconds. Then relax. Repeat the exercise 5 times. Breast muscles work.

Exercise 9.

Natalia Grishko

Frost the feet under the table. Put your legs on the socks, then on the heels. Shocking movement change one position to another 10 times.

Exercise 10.

Climb the office staircase to a couple of floors up. Always use the staircase to move between the floors, and not the elevator. This is an excellent cardio exercise, promoting weight loss.

Do not miss the opportunity to lunch. Going to business negotiations, or on the way to work and overcome at least part of the distance on foot. If there is such an opportunity, move around the city by bike.

As you can see, the proposed exercises are actually "invisible", but at the same time help load major muscle groups. You can perform this complex several times during the day. Of course, he does not guarantee you a radical weight loss or cardinal improvement. muscular toneBut such a warm-up will help keep the health of the back and the vigor of the Spirit during the working day. And your colleagues are not guessed for anything your secret to preserve high performance!