Squat: Gain Strength At Work
5 Ways To Gain Strength At The Office
In today’s busy world, it can be difficult to find the time to get into the gym. Fortunately, if you are creative in your approach, you can take the gym with you and get in great shape without leaving the office.
If you have 10 or 20 minutes to get in a quick workout during your lunch hour, closed doo r and starts. All of the following exercises will help strengthen your body, increase your muscle strength and reshape your physique.
By practicing on your lunch hour, you can rev your metabolism for the rest of the day instead of just seeing the benefits later in the evening hours. You may feel like your colleagues think you’re weird, but closed the blinds and draw if that’s a concern for you. Once they see the difference lunch regular exercise you are doing for your body, they can begin to do the exercise as well.
Alternating leg lift plank
The boards alternating leg lifts is great for targeting the hamstrings, the buttocks and abdomen, and can be done right on your office floor.
Stooping to a standard plank position with your legs extended and your back in a flat position, then lift one leg off the ground. Hold for 10-15 seconds, and then repeat on the other side.
Continue for 3-4 rounds, doing 2-3 sets per session.
A walking foot push-ups
To work the upper body and more content than your standard push-ups, try a walking foot push up exercise. This again will be done in the center of your office on the floor.
Start in a push-up position criteria and then lift one leg off the floor and pass it in the other. Since then, lowering himself down and complete the push-ups. When representatives are completed, move your arms as far as you can on one side, then follow it with the other hand.
Stopped again, this time through the other foot behind the supporting leg and make your second push-ups. Moving back to the other direction for the next representative.
Aim for 10-12 reps per set, do 2 sets per workout.
We have added three strength exercises to build next office
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Wall squat hold
To build your leg strength, keeping the wall squat is the perfect solution. For one you want to find a blank wall somewhere in your office and then lower yourself to squat position. When your knees are at a 90 degree angle, with your lower back pressed to the wall, keep 30-60 seconds.
Come to rest, and then repeat the second and third pass.
Tricep dips with high legs
To target the back of the arm, you will switch to high tricep dips with feet. The conventional tricep dip is a tricep strength-building large, but by raising your legs off the floor and position them on a chair, you up the challenge that this activity provides.
To do it, put your hands on the edge of an office chair, table or desk, and then put your feet up in front of you to the body at 90 degrees and your feet on a chair, table or desk good.
From there, bent at the elbows to lower your body down as far as you can go, pause for a second on the bottom, and then press again to complete the representation.
Aim for 15-20 reps per set, do 2-3 sets per session.
Single leg squat
Finally, do not overlook the single leg squat to build strength, balance and agility. Many guys think that this will not be a challenge because it does not have enough weight you lift, but give it a try before you make a judgment call.
Get into a standing position in the center of your office, and then lift one leg off the floor and position it about two feet above the ground.
From there, begin to squat all the way down until your butt almost touching the ground (while keeping your hands touch the floor). Pause for a second at the bottom, and then press to only use your quad, hamstring and gluten strength driving the movement.
Perform 5-10 reps for each leg, and then switch sides and repeat.
So there you have some of the leading movements you can do without any equipment to build strength and get in a short workout without leaving your office. If you can do this three times a week or on days when you can just make it to the gym, you should be able to maintain the current level of your strength, if not thrive than.