Home workout for those who work at the computer

“A sedentary lifestyle, working at a computer, decreased physical activity – all this does not have the best effect on mood and well-being,” says gymnast and Olympic medalist Anton Golotsutskov. Therefore, especially for the readers of Wday.ru, he talked about how to support the body, give the body tone, on what principle to organize a warm-up at home and what set of basic exercises to use.

The main thing to remember is that you don’t have to look for thousands of reasons, you have to look for thousands of opportunities. You can organize the minimum necessary workouts even in a small apartment. The main thing is to understand the purpose of classes – to increase physical activity, as well as improve mood, well-being and health.

To complete a 20-minute set of exercises, you can choose the morning hours before breakfast or an hour after the first meal. If there is no free time, then the exercises can be performed during a break between work activities. This will help recharge energy, unload the brain by switching mental activity to motor activity. Sports endorphins are a real source of vigor and inspiration, so even after a short hitch, you will want to move mountains.

Home warm-up (exercise) should consist of basic exercises. The number of approaches depends on the physical fitness of the person. Recommended:

• do 10-20 repetitions of one exercise for 3 sets;

• ventilate the room before training;

• turn on energetic music;

• disable all gadgets.

Prepare

Start with a breathing complex. Stand up straight, put your feet shoulder-width apart, raise your arms up as you inhale, hold your breath for a few seconds and gently lower your arms as you exhale. This will set your body up for further work.

Remember to stretch the muscles in your neck, shoulder girdle, and hands. Smooth rotations with moderate amplitude without rush and fuss is an important preparatory part.

Exercise 1: push-ups from the floor

Next, you can move on to push-ups from the floor. The back must be kept parallel to the floor surface, the legs should be pulled into a string, the arms, bent at the elbows, should be placed at a right angle. The body should work on the principle of a spring, a lifting mechanism, arms should be straightened as much as possible. Don’t be discouraged if the exercise doesn’t work out at first. It is important to do it right, and not strive for the number of push-ups.

Exercise 2: kangaroo

The next exercise is called a kangaroo. From the position of the support lying on the floor, it is necessary to perform jumps to the hands, and then return to the starting position. This exercise is simple at first glance. It is important to do it skillfully. It develops in almost all muscle groups.  

Then start changing legs in a lying position, alternately pulling the right and left legs bent at the knees to the chest. The exercise is aimed at strengthening the oblique abdominal muscles.

Exercise 3: classic and side planks

And now the plank, beloved by many, is a static exercise that allows you to collect all muscle groups into a single whole. Body fixation is simple only at first glance. It can be difficult for beginners. Anton Golotsutskov recommends starting with one minute. Necessary:

• Put your arms bent at the elbows on the floor at an angle of 90 degrees.

• Keep your head in line with the spine, without looking down.

• The body should feel a pleasant tension. If so, you are doing everything right.

Next, from the classic plank, go to the side one:

• Bend your arm at the elbow at a right angle, place it on the floor, and keep your free hand on your belt.

• Then lower the body to the floor, working out the lateral abdominal muscles.

Exercise 4: squats

Do not forget about exercises for the gluteal muscles and hips. Classic deep squats and bounces have worked perfectly for years. This type of exercise is versatile and simple, and its effectiveness is maximally high.

End of workout

At the end of the workout, I recommend repeating the breathing exercises again and doing a little stretch. Place your feet shoulder-width apart and try to reach the floor with your palms.

You will see the result after the first few workouts. The main thing is a systematic approach.

See the video for the correct technique for performing the complex exercises.