Without departing from the workplace, you can hold a full-fledged fitness class. At the same time colleagues will never guess about your secret training. And then no hypodynamia, lack of time and lack of fresh air will not prevent you from getting a sports figure and a healthy complexion.

If you take a good look at the office, you can find a lot of completely free simulators. You just need to learn how to use them. Any training, including office work, you need to start with a warm-up. The ideal option is to climb and go down two or three floors. It's good to do this every hour or two. You immediately "wake up" the sleepy from sitting position of the circulatory system. And at the same time, and rest for a couple of minutes from the workplace.

Stretch out - and start working Exercise No. 1 for the front surface of the hip Sit on the edge of the chair and put your feet together, pressing your knees to each other. The back is necessarily straight. Alternately, straighten the left and right knee, sipping the sock on yourself. Do the exercise until the muscles feel a slight burning sensation.

If this exercise is too simple for you, unbend at once two legs, remembering to keep your knees together. This option also allows you to use the muscles of the abdominal and back.

Exercise number 2 for the inner surface of the thigh For their study it is very good to use a small inflatable ball. Just hold it between your knees and rhythmically squeeze your legs until the muscles get tired. If there is no ball at hand, fists.

Exercise number 3 for the outer surface of the thigh It is there that the persistent "riding breeches". Sitting, press your knees to each other. Put your hands on a chair on both sides, at the mid-thigh level. Overcoming the resistance of the hands, press on them, with all your might exerting the muscles for 5-7 seconds, then relax. Repeat at least 20 times.

Exercise No. 4 for the back of the thigh Place the legs under the table for shoulder width. If you are wearing high-heeled shoes, it is better to take them off. Do not forget to straighten your back and stretch your abdominal muscles. Alternately, press the heel of the right and left legs into the floor, keeping the voltage 5-7 seconds. Repeat the exercise 10 times with each foot.

Exercise No. 5 - Elastic Buttocks Sit on the very edge of the chair and lean slightly forward. Hands can be placed in front of you on the table, but do not carry on them all your weight. Strongly strain the muscles of the buttocks and literally a few millimeters, rise above the chair. Hold this position for 2-3 seconds, lower in place. Perform 12-15 repetitions.

Exercise number 6 for pectoral muscles Sit on the edge of the chair, straighten your back and grasp the arms of the chair with your hands so that elbows and hands are on their outer surface. Now gently squeeze your elbows, trying to pull up the armrests to yourself. Just do not overdo it, otherwise you'll have to answer for the broken armchair. Do 15-20 repetitions of this exercise, keeping the voltage for 5-6 seconds.

Exercise number 7 - sculptured hands Press your elbows against the body and place your hands on the underside of the table top. In the same mode - 5-7 seconds of tension and relaxation - try to "lift" the table. This exercise strengthens the biceps. Do it must be "on the conscience," until the sensation of burning.

Exercise No. 8 to strengthen the triceps To perform them, you need some stable object - a table, a chair or a window sill.

Stand with your back to the selected object and put your palms on it, bending your elbows and taking them back. Slightly "sag" in the shoulders and slightly bend the knees, transferring the weight of the body to the hands. Now bend your arms in the elbows, trying to "turn off" the muscles of your legs, and then unbend them back. Do as many repeats as you can.

Exercise number 9 - relief press Hardly you have the opportunity to lie down on the office rug and elegantly perform a couple of series of twists. Therefore, sit on a chair. Straighten your back, straighten your shoulders and stretch your buttocks slightly. Take a deep breath and exhale with all your strength. Perform at least 50 such retractions. Exercise should be performed precisely because of the tension of the muscles of the press. Make sure that the diaphragm does not practically rise. It is very important to breathe in and out rhythmically, so do not hold your breath.

Exercise No. 10 for the lower part of the abdominal Sitting, put your hands a little behind yourself, palms forward. Connect the knees. On exhalation, slightly raise your bent legs, remembering to keep your back straight. Make at least 30 approaches.

All exercises can be performed both together and separately. It is best to do them every day, alternating the load on different muscle groups. After training, drink the water and, if possible, pull the muscles.

All training takes no more than 20 minutes. It is not at all difficult to free this time for the care of one's own health and beauty!.

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