Efrain Jesús Rojas Mata: The Best and Easiest Ways to Exercise at Work

Our work and different responsibilities of our daily routines keep us away from other things we should do in order to maintain our mind and body in the best conditions. Whether you work at the office or you are a freelancer, we know you don’t have much free time to do some exercise. For this reason, we brought the best and easiest ways to workout at work. They won’t take too much of your time and will give you the best benefits to being in perfect shape in few weeks

  • Want to work your shoulders and triceps? What you have to do first is to sit on the edge of your chair with your arms by your sides, palms on the edge of the seat, fingers over the edge. Now, shift your body weight forward and lower down off the chair. Hold it for 5 counts and push up back to the seat. Do this at least 10 times.Work shoulders and triceps
  • For your shoulders and your posture, try raising your arms straight out to your sides, to form a T shape, and press your shoulder blades together. Then, extend your both arms with your palms looking down, and thumbs facing forward, and do 20 forward circles with your arms. Now, flip your palms up, thumbs facing behind you, and do 20 backward circles with your arms. You can repeat this routine at least 3 times.Work your abs
  • This one is great for your knees and core muscles. Put your chest high and shoulders down on the front half of your chair. Now, grasp the sides with your hands and lean back slightly at the same time you tighten your abdominals and bring your right knee up to chest height. Then, lower it as you raise your left knee on the next repetition. Continue alternating both sides. Do up to 5 repetitions per leg.

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