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 The first part of the material of the "sit-in" charge here & gt; & gt; & gt ;.
Read the continuation.
The next stage of "sitting charge," aims to warm up and improve blood circulation in the lumbar spine and in the legs, with a view to removing the "stagnation" and the prevention of varicose veins - frequent companion "sedentary work".
Each exercise requires 2-3 repetitions with an interval for rest about 30 seconds.
Starting position - sitting on a chair.
1.
Alternately straighten the legs parallel to the floor - then left, then right. To do this, raise the straightened leg to a height of about 20 centimeters above the floor, pull the sock, trying to expose the heel forward, keeping toes on each foot 5-7 seconds. You can add in this exercise foot circular motion. Exercise repeat 15-20 times. The pace is slow. Useful for calf muscles and ankle.
2.
We get up from the chair and sit back 25-30 times. Back during the exercise keep straight. If desired, this exercise can be replaced by shallow squats beside the chair. Rate average. Useful for the knee.
3.
The maximum straining buttocks, sitting up on them, and then relaxing - 25-30 times. This exercise allows you to deal with sagging "of the weight" of the body. Exercise can be done not just sitting on a chair, but also in transport, with the use of whiling away the way to work and time to "plug" ...
4.
The weakest muscle - is tailoring (inner thigh), unfortunately, women have it quickly becomes flabby. Well, you can correct the situation with the help of simple exercises. We put a fist of your hand between your knees, and with all his might compress it (fist) knees for 10 seconds. Relaxing. Repeat 15-20 times. You can use instead of the fist available means, such as a closed plastic water bottle, tennis ball, and so on ...
5.
Sitting, keep your feet on the floor, keep your back straight. Slowly we are leaving the floor heel, toes delayed by 5-7 seconds and return to starting position. Exercise can be performed in the shoes, but I prefer to secretly remove your shoes and put his feet on a cardboard folder, which for this purpose is always in the bottom drawer: not cold feet and not get dirty pantyhose. Repeat this exercise 15-20 times. It is useful not only to the feet, but also for the calf muscles.
6.
Located on the edge of his chair, holding his hands over the seat, straighten both legs at the same time and raise a little bit of the floor. Slightly spreads his legs apart, pull the toes alternately forward and cross our legs at the ankles, performing movements that resemble the motion of scissors. Repeat this movement 20 to 30 times. Strengthens abs and leg muscles.
7.
The following exercise is performed if you are located in the chair, and the chair is not in the computer. Slipping his hand on the back of the leg of a chair, tilt in one direction or the other. Exercise does not perform strongly, smoothly slipping and falling down as possible and returning back. We perform about 10 times in each direction. Developed lumbar.
8.
The starting position of the following exercise: sitting on the edge of his chair, holding his hands over the seat. On the exhale, stray body back and straighten his legs, laid out like an open book. Retained in this position for about five seconds. On inspiration back to the original position. Repeat at least 20 times. Strengthens the muscles of the abdomen.
9.
Periodically, rising from his chair for some cases, simultaneously perform exercises for the lower back - a great prevention of lumbar sciatica: fists of both hands firmly up against the waist from behind, just below the waist and at the same time to "resist" the body, trying to take back the pelvis as possible. This exercise, I peeked in the television show "Health" and has since turned it into a "sit-down" exercises, although it is done standing up.
10.
If you feel tired in the middle of the day - just need to breathe correctly, to feel the rush of energy: inhale deeply and slowly through your nose deeply (about 4 seconds), then exhale through the nose (about 4 seconds). Breathing the diaphragm (belly) enriches the blood and brain supplemental oxygen. Five minutes of respite not only relieve stress and accumulated irritation, and give rest.
Good mood and well-being!
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