WORKING[OUT]
9 to 5 |
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With
an obesity epidemic plaguing the nation, the importance
of exercise and nutrition are at the forefront of
people’s minds. Yet in today’s society, with the
advance of technology, we spend more and more hours
sitting in front of a computer – at least eight
while at work. While the hours sitting sedentary
in our cubicles may be spent completing important
work, it wreaks havoc on the body. With people spending
more time working– it is leaving them with less
time to hit the gym. In fact, most of us have used
that excuse “I have too much work, and no time to
exercise.” For those that cannot find the time to
hit the gym, we’ve taken a look at some exercises
that can be done from your office. While you cannot
expect to prepare to run a marathon from a quick
office workout – these exercises will help lead
you on the path towards fitness. |
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BODYWEIGHT
SQUATS
• Position your feet slightly wider than hip width apart
with your toes straight.
• Hold your hands out in front of you at shoulder height.
This will counterbalance your weight and help you keep your
balance.
• Slowly and under control bend your knees and lower yourself
down 90 degrees without lifting your heels off the floor.
After a brief pause, at the bottom push back up.
LUNGES
• Stand with hands on hips.
Place your feet straight ahead and shoulder width apart.
• Draw your lower abdomen in towards your spine to ensure
stability.
• Step forward and descend slowly by bending at hips, knees
and ankles
• Keep feet straight.
• Perform downward repetitions slowly while concentrating
on alignment of the bod
• Only descend as far as your body
can maintain proper form.
CRUNCHES
• Lie flat on your back.
• Hold your hands where you are comfortable, either on the chest or
behind the head. (Do not pull your head)
• Roll your upper body forward. |
PUSH UPS
• Enter into a plank position
with elbows extended.
• Keep your hands at shoulder level and palms on the floor,
shoulder-width apart.
• Flexing at the elbow lower the body.
• Push back to starting position.
SEATED KNEE TUCKS
• Sit on the edge of your chair leaning back at a 45 degree angle.
• Grip the side of the chair.
• Extend your legs out at a 45 degree angle.
• In a controlled manner, pull your knees in
towards your chest, then lower them back
down to starting position.
CHAIR DIPS
• Ensure your chair is fully
stable and will not move under the weight of your body.
• Keep glutes close to the chair, and feet and knees slightly
bent.
• Keep the hands close to the side of the body, arms straight
and shoulder blades retracted
• Grip hands onto chair seat.
• Bending the arms, lower the body until shoulders are above
elbow height.
• Straightening the arms, return to starting position.
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