While sitting for extended periods of time is harmful, sometimes sitting on a chair or sofa is best for your body. However, we must not give up training. There are some exercises that can be done while sitting. However, the ideal would be to combine them with walks, for example while making phone calls.
. Imagine your index fingers are laser pointers and draw small circles on opposite walls. Complete a series of forward circles and a series of backward circles, trying to do as many repetitions as possible. Perform for three sets.
Bicep Towel Hold
Take a normal size towel (or sheet) and pin it in the center under the chair or feet. Grab one end of the towel with your right hand and the other with your left hand. Squeeze your buttocks and quadriceps to preserve your lower back. Then, squeeze your biceps. Keep your arms pinned to the rib cage and pull the towel. straight up. Adjust the grip so that no matter how hard you pull, the towel doesn't go anywhere. Your biceps and forearms may start shaking with exertion - this is normal. Maintain the position until you need to rest. Repeat three times.
Overhead Tricep Extension
Sit down, holding a book with your hands. Stretch your arms above your head, holding them close to your ears and trying not to spread them as you move. Adjust the grip so that the book does not fall out. Bring the hands to the back of the head and the nape of the neck. Keeping your arms close to your ears, straighten your elbows again. Contract your triceps during the movement. Do three sets of 15 reps.
Punches
Among the exercises to do while sitting there is also to throw punches, to train the upper arms, shoulders, core and even the back. You can watch a kickboxing video while sitting and imitate what it shows on the screen. Alternatively, you can try to throw 20 punches in front of you (exhaling each time). Rest for 20 seconds and then repeat. Do four or five sets.
Overhead Press
Grab a couple of bottles of water or cans of legumes. Sit and bend your elbows so your fingers are near your ears. Squeeze your shoulder blades. Contract your shoulder blades only, pause for a moment and contract again. If no pain is felt. or you have no shoulder problems, keep bringing your elbows out. Do four sets of 15 reps.
Overhead Side Bend Stretch
Extend both arms above your head with your hands overlapping, like diving into a swimming pool. Take a deep breath, stretch and fully extend your arms so that your biceps are close to your ears, then bend to the right as much as possible. Take a few breaths in this position, relax, and then repeat on the other side. Try to stretch each side three times every hour.
Gluteal Squeeze
While still sitting, squeeze your buttocks to increase butt strength. While it may seem like a cosmetic factor, having strong buttocks can actually help reduce low back pain. First, contract your hamstrings to prepare for the movement. Then, squeeze your glutes as hard as you can, imagining getting up from the chair with the force of the contraction. Maintain the position for as long as possible (always breathing). Rest quickly and repeat three or four more times.
Seated Marches
Keep your hands on the sides of the chair. Imagine pushing your lower abdomen towards your navel to lift your left foot off the ground. Keep your knees bent, as if you are marching. When your left thigh reaches higher, slowly bring it back down while contracting your core again Repeat the movement with the right leg Perform 15 "marches" on each side for three or four sets.
Straight-Leg Circles
Repeat the previous exercise, but this time raise both legs at the same time. Straighten your knees in front of you as much as possible. Keep your body still and then draw small circles in the air with your legs. Rest for as long as necessary, then repeat for another two or three rounds.
Calf Raises
Move to the edge of the sofa so that your feet can touch the ground. If necessary, use a sturdy stack of books or a sturdy box to get to the ground. Plant the feet with the toes facing forward. Squeeze your calves to lift your heels off the floor. Keep the contraction strong for a second, then slowly come down again. Do four sets of 25 reps.
While sitting, you can also train your arms with dumbbells.
The stability ball for a full workout can also be used while seated.
Which exercises to do while sitting could be one of the 8 questions to ask your personal trainer.
