Simple exercises you can do anywhere

You prefer stairs to the elevator, drink plenty of water and, if you have an office job, get up every half hour to walk and get stretching

If you're a person who works in an office or at home, it's easy to gain weight. Until you know it, you've won more than one kilogram. In addition to gaining weight, Desktop works also increase the tension in the back, wrists, eyes and neck and, as a result, there may be a general loss of muscle tone. To combat the adverse effects of routine, it is important to exercise. You indicate these simple exercises you can do anywhere, so you can stay healthy.

Exercise 1

This exercise is a great way to get ready for the day's work. It is also a good time to put your muscles ready.

• Stretch from head to toe, starting from the neck.
• Slowly tilt your head toward the shoulder.
• Hold the position for ten seconds.
• Alternate sides.

Loosen the shoulders to get rid of the pain, increase flexibility, and increase strength.

• Stretches shoulders forward in a circular motion.
• Stretch shoulders back in a circular motion.
• Repeat ten times.

Stretch your wrists.

• Stretch the arm with the palm facing down.
• With the other hand, fingers down Strip.
• Hold this position for three seconds.
• Then pulling up fingers.
• Hold this position for three seconds.
• Repeat, alternating three times.

Relieves the sensation of tiredness and lethargy that is obtained in the legs with ankle and calf stretches.

• Keep one foot on the floor with the leg straight.
• It flexes the ankle pointing your toes up.
• It extends the ankle pointing your fingers down.
• Get ten times and repeat with the other leg.
• Then draw a circle with the toes, move a foot to the right and then to the left.
• Change of foot.

Exercise 2

Get the strengthening of the abdominal muscles and soothes tired leg muscles.

• It starts with your feet flat on the floor.
• Sit in your Chair.
• Keep the abdominal muscles tight.
• It extends a leg until you are at the level of the hip.
• Hold the position for ten seconds.
• Slowly lower the leg.
• Repeat 15 times.
• Change of leg.

The squats are an exercise in strengthening effective. Performs a few whenever you get up from your Chair and sit down again.

• Ponte de pie.
• Keep your back straight.
• Lower one inch from the Chair.
• Hold the position for ten seconds.
• Get up again to the position of foot.

You don't need a resistance band to achieve a great toning legs.

• With straight legs, cross one over the other.
• Take them out of the floor.
• Press the leg from top to bottom and resists with the lower leg.
• Don't move until the muscles are tired.
• Repeat with opposite leg top and bottom.

Other tips for people who spend much time sitting

• To keep your body moving, get up every half hour and walk a bit.
• Drink plenty of water. Drinking water can help you in your efforts to lose weight.
• Always walk fast without running. You'll get your heart to beat faster.
• Use the stairs whenever possible instead of the elevator.

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