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Warm-up in the workplace

Women’s online magazine

Exercises that you can perform sitting at your Desk at work. These physical exercises not outwardly noticeable, but very effective.

Come closer to the edge of a chair lift from the floor one foot and lifting her a few inches, hold for as long as you don’t feel tired. Repeat the exercise for the other leg. The higher you raise your foot and stronger than straighten your knee, the larger the load will receive the muscles, and the more effective the workout.

• Pegadinhas to the edge of the seat and tighten the muscles of the legs,

like you’re going to get up. Stay in this position until you are tired.

• Sitting at the table, slide the foot back a little, hands slightly lean on the edge of the chair to keep his balance, and, straining legs, a little rise beyond the seat. Stay in this position for as long as you can.

• Sit up straight, place your right hand on the table and push it by hand. Do not change the presure force so long as you can — from several seconds to several minutes. Then repeat the exercise by touching the surface of the table first with the left hand and then both hands at the same time.

• Sitting at the table (for example, scanning documents, etc.), place one hand around the edge of the table and tighten your arm as if trying to lift. Repeat the exercise for the other arm.

• If you have both hands free, one to put on the table palm down and the other move under the cover of the table

palm up and simultaneously push the top of the table. When you feel tired, change hands and do the exercise again.

• Sitting on a chair, with one hand grip the bottom at its lateral edge and strongly pull up without lifting from the floor. When muscles get tired, perform the exercise with the other hand.

• Raise your arms to shoulder level or slightly higher, pull them apart at a slight angle relative to the body and stay in that position until you get tired. In the same way perform the exercise, with power clenched fists.

• Put your hands behind your head and push them on the back of the head and the back of his head on his hands (but do not tilt your head!). Feeling tired, slightly modify the exercise: first, push the head right to left and then from left to right, making sure that she remained in an upright position.

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