The exercises, which will replace you a special table for work standing

Why bad sedentary lifestyle

The problem of a sedentary lifestyle, not only in the fact that due to lack of physical activity, you gain weight. As a bonus to excess weight and back pain for a long stay in a sitting position increases the risk of type II diabetes to earn, cardiovascular disease and some types of cancer. As you become more "woody", ie lose flexibility. The muscles that help you get up and extension (straightening of the back, buttock and middle trapezius) are not used in the seating time, so over time they weaken and muscles that support the spine flexible and work during bending hips, become more hard.

However, tables for standing - not always very good and comfortable solution. A recent study conducted at Cornell University, found that the tables for standing tables and a roller tracks make physical imbalance, as is usually the work that we do at the table, it is best to do all the same sitting, and not standing.

In order to minimize the damage that causes our body to a sedentary lifestyle, you can try "Active sitting", and after a couple of exercises to perform completion of the working day, which is stretched and razomnut overstayers muscles. Justin Jacobs (Justin Jacobs), coach and manager at Equinox TriBeCa, said gym the ideal place for such an exercise. He has developed an alternative to the most popular yoga exercises, which are usually carried out sitting. You do not want to sit still and in the gym during a workout?

Exercise № 1

Typically, this exercise is done sitting, but offers little Justin to change it and to perform in a lunge. Remember that the front knee should be bent at an angle of 90 degrees. Take a weight in your right hand and bend it at the elbow so that it was right in front of your shoulder, expanded his hand from you. The left arm should be straightened and pulled downward and slightly to the side. In this position presses weights follow up.

Exercise № 2

Attach the rubber flat expander simulator ends Pick up and walk for a short distance so that the tension is felt. Slightly bend your knees, lean forward, the body should be parallel to the floor, his feet - shoulder-width apart. Hands pull forward so that they were walking along the ears, then pull the tape ends to themselves by bending your elbows and pulling her hands to her chest. Hold for a few seconds and return to starting position.

Exercise № 3

Stand facing a special sled with a small load, attach them hinges, pull your hands forward at an angle of 45 degrees, the hand - at the level of thighs, palms together. Rope should be taut. Bend your knees and pull the sleigh for the loop to itself, elbows tend to his stomach. Then step back a couple of steps back, as long as the ropes again strained, and repeat.

Exercise № 4

Stand directly under the TRX, attached to the ceiling, feet shoulder width apart. Pick up a loop, palms are turned to the chest. Lean back as long as hands are not stretched, and bend the elbows, pulling the breast itself to the hands, return to starting position. During the exercise should not be a deflection in the back, the elbows do not start for a spin.

Exercise № 5

And again the exercise with TRX. Stand at the bar, feet are threaded into the TRX loop. Bend your right knee, trying to pull it to your chest. Then, abruptly changed the legs, straighten your right and left bent. Continue at a rapid pace.

Exercise № 6

Stand with your feet slightly wider than shoulder width put, little socks turned out. In each hand, Gira, arms bent and pressed to his chest, palms are turned to each other. You perform a deep squat and return to the starting position.

Exercise № 7

Stand with your feet slightly wider than shoulder width place, knees slightly bent, the bar rests on the shoulders, supported by hands. Lean forward, back is straight, the body is almost parallel to the floor, the pelvis moves back slightly for balance. Then return to the starting position slowly.

Exercise № 8

Lie on a bench face up with knees bent, feet flat on the floor. Hold the bar above the chest, hands - a little wider than shoulder width. Uprites feet on the floor so that your pelvis and buttocks rose only slightly touched the bench. Thus you make the hip extensors to perform not quite usual for them to work. In this position, perform a Chest Press.

Exercise № 9

Stand in a lunge to the right leg. Right knee bent at an angle of 90 degrees, the left put on the floor as if you were standing on the rope. Arms straight at your sides, fists looking downward. Hold this position for 20 seconds, then change legs.