An exercise routine you can do at the office

always there is  time to do your Fitness Exercises !!

Do you feel you never have time to do anything, let alone exercise? This article will show you how you can get in a lot of muscle toning exercise you can do right to work and all you need is a desk (or table), and a chair.

OK, so your one of those people who have only the worst kind of program known to mankind. You get up at 5 am to get to the office from 07:00 to start the day. You must go to a parent-teacher meeting at your child's school right after work, then you should take your child to soccer practice later. You seem to have days like this almost all the time. You do not seem to have much time for you from all the things you have to do every day, so how do you find the time to fit exercise into your day? exercise takes time, and time is a luxury you simply do not have.

Well, there is a way of exercise into your day and that way is to simply exercise at your desk. No, it was not a mistake. Here's a little "routine exercise that you can do at your desk. It does not take a lot of time and although it will not make you a candidate for the next round of fitness exercise, which will give you enough to work the muscle to remain stable.

Complete one set of each exercise in order. Do 10 to 20 repetitions for each exercise, and follow with 1-2 other sets in order if time permits.

President crunch

Sit in your chair with your feet flat on the floor. Start slowly fill up the back until you feel your abdominal muscle tighten. Hold for 3-5 seconds, then return to the starting position.

exercise of Squat

Stand in front of your chair. Sit in a squat like you are sitting in your chair, keeping your weight on your heels and your knees behind your toes. When you are almost touching the chair with your butt, push yourself standing with your leg muscles.

Calves

Stand in front of the desk and put his hands on his desk for balance. Arise on their toes. Hold for 3-5 seconds, then lower yourself down to the floor.

Office depression

Hold 4-5 meters of office and place your hands on the edge of the desk. Relax your lower body and using only your arms, lower your chest down to the reception and stops when the chest is about 3-6 inches away. Then push yourself back to the starting position using only his arms.

Seated triceps lift backs

Sit in your chair. Place your arms at your sides with palms facing forward. With your arms strait and elbows locked, slowly bring your arms behind you until you feel your triceps muscles contract. Hold for 3-5 seconds, then lower your arms to the starting position.

Seated bicep curls

Sit in your chair. Begin with arms down at your side, palm facing forward in a fist. Place your other hand over fist and push against resistance while bringing your fist to the shoulder. Once the punch is close to the shoulder, the lower back to the starting position by maintaining a constant resistance with the other hand for the whole movement. Fill in all the representatives of this set, then switch sides and repeat this exercise.

After completing each exercise for an amount of reps and sets you can do, sit down and straighten your legs. Now gently reach your toes until you feel you can not go further, for 10 seconds (do not bounce), then return to the starting position. Then reach your arms at your sides, as far as possible. Keep their full extension, to move slowly forward and against another, to the extent possible. Hold for 10 seconds, then return to your side. Now reach your arms above your head as far as you can for 10 seconds, then return to your side.

Take the time to do this simple but effective routine exercise in the office will help keep you toned and you can do it even with the worst possible program because it can be done during your lunch break and still leave you enough time to lunch.

Enjoy your workout.