Why do you stand when you can sit down and do these eight actions?
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In our society, sitting down is the standard. Research by the U.S. Bureau of Labor Statistics continues to show that many people remain sedentary or work where they sit most of the time, despite the push to increase physical activity to reduce the incidence of preventable diseases such as heart disease. Spending a lot of time at your desk or in your car every day doesn't have to stop you from doing basic exercises and focused exercises to activate your muscles and improve functional exercise. Here are eight simple exercises you can do while sitting down. If you're just starting out, you may want to do these moves without weight, but those with more resistance training experience can give you 5 to 15 pounds.
score: describe fauna / livestrong.com correlation: 24 there must be exercises in the cold. Credit: describe fauna / livestrong.com correlation: 2016 top ten most exciting health and fitness gadgets correlation: the best exercise to keep your body young for life Advertisements this exercise helps to reduce the pressure on the lower back and also helps to move the abdominal muscles. Many people will feel low back pain and may not know that their sitting posture will worsen it. How to do it: first sit behind a chair or wall with your back straight. Rotate the pelvis back and fold it in, releasing the tension in the lower back and making contact with the abdominal muscles. Then lean your pelvis forward and repeat. Keep the pelvis in each position for 3 seconds, then lean in the opposite direction. Repeat 10 times. correlation: exercise suggestions for 16 couples Credit: describe fauna / livestrong.com related: is your fitness shortcut dangerous? Credit: describe fauna / livestrong.com Advertisements correlation: whole body exercise of 6 actions in any place has a powerful core that can improve all types of motion. Most of our functional exercises are performed when we rotate the waist, but typical abdominal exercises such as sit ups are performed on the sagittal plane, i.e. back and forth movement. By forcing you to rotate from one side to the other with a meshing core, this action focuses on the abdominal or oblique muscles (also known as the top of the muffin). What to do: first let your abdominal muscles contract, then cross in front of you and raise your arms. The waist rotates from right to left. It was a repetition. Complete at least 20 repetitions to really exercise your abs. correlation: the best exercise of each major muscle related: 10 things your gym won't tell you Advertisements 1. Isometric leg stretching is mainly focused on quadriceps. Because our legs are the foundation of our body, it's very important to have strong legs. If you have a leg weight, use a level to take this sport. Methods: start with the leg at a 90 degree angle, straighten the leg, then squeeze and hold the leg straight for 10 seconds. Slowly lower the legs to the starting position and repeat 10 times for each leg.
2. Many people find that their shoulders are round when they are sitting, rather than pulling them back to stay upright. The focus of this sport is to exercise the rhomboid muscles, which have never been used by the lazy people, by actively contracting the scapula and preventing the shoulder from bending. It helps to improve your posture. How to do it: start with arms in front and parallel to the floor. Pull your arms back and bring your shoulder blades together as if you want to keep the middle quarter of your back between your shoulder blades. Press and hold for 10 seconds, then release and repeat 10 times. If you find that your shoulders turn when you're sitting, do it all day.
isometric biceps curl we use our arms to perform a variety of functional exercises, so strengthening biceps can improve these movements, let us lift heavier objects. How to do it: start with your arms down on both sides of your body. Complete the bicep curl and bend your arm at the elbow, moving your hand toward your shoulder. Squeeze the bicep and top of the action and hold for 10 seconds. Repeat 10 times for each arm. You can move your arms alternately or at the same time.
5. Isometric adductor maintenance is important to improve the overall strength of the leg. These muscles are often activated in leg movements, such as squats, deadbeats, and lunges, which are important when flexing and stretching the hip. Method: first, put a small stability ball between the legs. Bring your legs together and bend at a 90 degree angle. Then keep your legs together for 10 seconds. Repeat 10 to 15 times. This exercise can also be done with a ballet towel, a different type of ball, or another round soft object that can be squeezed between the legs. Related: which yoga is suitable for you?
6. Our calf muscles are smaller muscles that many people don't pay much attention to. This exercise can be done in different positions (toe forward, toe in or toe out) to focus on the different muscles of the calf. Methods: cross your arms and place your elbows on your knees. Raise the heel and contract the calf muscles. Hold on for three seconds, then repeat. After this exercise, it's a good idea to stretch the calf muscles.
7. External rotation of shoulder joint is a common pain area in many people. Our shoulders are so involved in so many functional movements that many people don't realize how important it is to strengthen their shoulders until they really experience the disco steps. Fortress. In particular, strengthening the muscles around the rotator cuff can help improve shoulder function. The focus of this exercise is on those muscles. How to do it: start with your arms on both sides of your body and bend at 90 degrees. Alternate the arms and rotate the work arm to one side, keeping the elbows out to one side. You can also lift a 90 degree bent arm with the upper arm parallel to the ground and rotate the shoulder forward so that your hand is now perpendicular to the ground. Do this 10 times per arm.
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What do you think? Do you feel that you don't have time to exercise because you can't go to the gym? You sitHave you completed a complete exercise program at your desk or in your car? After trying these exercises, do you think of any other exercises that you can sit down and do? We'd like to hear from you.
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