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's 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.

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