Even those who do not allow themselves excuses for skipping workouts sometimes have to fail. In this and in many other cases, when there is no possibility to reach the room (strength, time — anything), there are exercises that can be performed on the spot, and practically without moving.
Which, however, does not affect their positive effect. Says Tatiana Cheresova, master-coach of the gym at the Club World Class Capitol.
Some exercises are compatible even with the workplace in the office, and their execution can remain invisible to colleagues. Tatiana Cheresova advises to focus on statics: «she uses a large number of motor muscles. This is a very energy-intensive exercise.»
Back
- Make circular movements with your shoulders back. On the fifth «turn», maximally reduce the shoulder blades from behind and stay in this position-you need to hold the position for 5-10 seconds. This will work the muscles of the back. Set aside 5 seconds to rest. Continue the repetitions for a minute.
Pectoral
- Bend your elbows at right angles and close your palms in front of you. Press them to each other, applying force, for 5-10 seconds. Relax your arms, then repeat the exercise several more times.
Tutu
- Create muscle tension in static for 20-30 seconds. After a brief relaxation, repeat the exercise.
Gastrocnemius Muscle
- To keep them in shape, you can perform the following exercise: put your hands on the hips, put your feet on the socks, and then start pressing with your palms to create resistance — the legs should be fixed on the socks. Hold in this position for 5-10 seconds and remove the tension.
Press
- Sit on the edge of the chair (with your hands you can stand at the armrests), and then remove your legs from the floor straight. Stay in this position for 30-40 seconds — the time can be increased depending on the preparation.
- Sit straight and pull the stomach (namely-the area around the navel), as if trying to «pull» to the spine. Try to stay in this position for about 30 seconds. Repeat the exercise several times.
Neck
- Turn the chin to the clavicle. Tilt your head to the left, with your right hand, pull it, «holding» the temple, down. During this time, try to raise your head in response to the pressure of your hand. Hold the resistance for about 5 seconds. Then relax. This exercise stretches the muscles well, helping to relieve tension in the collar zone.
- Grasp the back of the head with your hands and tilt your head forward. The principle is the same: hands should be pressed, the head tends to straighten. Approximately 50 seconds pass in such resistance and release the head.
- Place your fists under your chin and press your hands. 50 seconds of resistance and 3 repetitions of this exercise will help «stretch» the collar zone, despite the fact that they begin with statics. The relaxation that follows does its job.
Finess Head 