1. What internal games for employees are worth organizing?
  2. Profession: greenkeeper. Who are the keepers of golf courses and lawns?
  3. Best running shoes for men
  4. Is Duplicate Content Really a Problem?
  5. The Timing of Your Success: How Long to Wait for the Results of Positioning
  6. How to dentify the right keywords for local search?
  7. E-commerce optimization. How to increase the involvement of local consumers?
  8. Kneeler – a healthier substitute for an office chair
  9. 7 equipment and gadgets to equip a luxury yacht
  10. From William Howard Taft to Donald Trump – a golfing tradition at the White House
  11. POSITIONING – WHY IS IT SO IMPORTANT FOR SUCCESS IN SPORTS BUSINESS?
  12. What to run in during the winter?
  13. How to improve fitness?
  14. Where do you start with healthy eating?
  15. Trekking bike for work and vacations. A versatile companion on two wheels
  16. Board for manual hand training – a universal gadget that works well at home and at work
  17. LOCAL POSITIONING – SUPPORT YOUR LOCAL BUSINESS
  18. How much did athletes earn in 2021? Check out our ranking!
  19. Sports business relief – what will it give to clubs?
  20. What phone for athletes and active people?
  21. What is insurance for athletes?
  22. What to take on a long bike trip?
  23. Is it a good idea to buy sports equipment on installments and why?
  24. Going skiing – what should I take with me?
  25. What additional life insurance should I choose?
  26. Trekking – what are its benefits?
  27. How do you encourage employees to bike?
  28. Outdoor gym – a set of exercises that will relieve your back
  29. Construction of a golf course – a guide for investors
  30. Running – a great way to relax after work and keep fit
  31. Gadgets to help you monitor your workout
  32. Yoga at your desk – these asanas you can do at work!
  33. Is it possible to make a fortune from horse racing?
  34. Serena Williams – tennis player turned thriving businesswoman
  35. Which global millionaires loved the game of polo?
  36. Where to start working on your physique? Tips for working out
  37. How much does it cost to build a private tennis court?
  38. Strengthen leg muscles at work – office exercises for legs
  39. How do prestigious horse auctions work?
  40. How much does it cost to sail around the world?
  41. The most popular hand training devices
  42. How do you combine training with a full-time job?
  43. Ideas for sports integration of employees
  44. How much does it cost to raise a tennis champion?
  45. EMS – a modern form of training
  46. Yacht charter and leasing, or how to make money on exclusive boats
  47. Federer and other millionaires. Which tennis players earned the most in 2020?
  48. Cult golf courses – every golfer’s dream
  49. Investing in a yacht for rent – does it pay off?
  50. Benefits of playing squash that will be useful for business
  51. E-sports – an industry that pays to invest in
  52. Work ergonomics, or how to increase work comfort in the office
  53. Small exercise accessories to carry with you
  54. Carpal tunnel syndrome – what exercises will help prevent nerve ischemia?
  55. Prestigious ski destinations – which slopes are worth visiting?
  56. Beauty worth millions – the most expensive horse breeds in the world
  57. How to optimally select a racquet for a paddle?
  58. Under-desk equipment – a way to stay active during work hours
  59. How do I start playing golf and how much does it cost?
  60. The richest sports club owners
  61. What do you need to know before playing paddle?
  62. Industry football tournaments gain in popularity
Thursday, February 2, 2023
  1. What internal games for employees are worth organizing?
  2. Profession: greenkeeper. Who are the keepers of golf courses and lawns?
  3. Best running shoes for men
  4. Is Duplicate Content Really a Problem?
  5. The Timing of Your Success: How Long to Wait for the Results of Positioning
  6. How to dentify the right keywords for local search?
  7. E-commerce optimization. How to increase the involvement of local consumers?
  8. Kneeler – a healthier substitute for an office chair
  9. 7 equipment and gadgets to equip a luxury yacht
  10. From William Howard Taft to Donald Trump – a golfing tradition at the White House
  11. POSITIONING – WHY IS IT SO IMPORTANT FOR SUCCESS IN SPORTS BUSINESS?
  12. What to run in during the winter?
  13. How to improve fitness?
  14. Where do you start with healthy eating?
  15. Trekking bike for work and vacations. A versatile companion on two wheels
  16. Board for manual hand training – a universal gadget that works well at home and at work
  17. LOCAL POSITIONING – SUPPORT YOUR LOCAL BUSINESS
  18. How much did athletes earn in 2021? Check out our ranking!
  19. Sports business relief – what will it give to clubs?
  20. What phone for athletes and active people?
  21. What is insurance for athletes?
  22. What to take on a long bike trip?
  23. Is it a good idea to buy sports equipment on installments and why?
  24. Going skiing – what should I take with me?
  25. What additional life insurance should I choose?
  26. Trekking – what are its benefits?
  27. How do you encourage employees to bike?
  28. Outdoor gym – a set of exercises that will relieve your back
  29. Construction of a golf course – a guide for investors
  30. Running – a great way to relax after work and keep fit
  31. Gadgets to help you monitor your workout
  32. Yoga at your desk – these asanas you can do at work!
  33. Is it possible to make a fortune from horse racing?
  34. Serena Williams – tennis player turned thriving businesswoman
  35. Which global millionaires loved the game of polo?
  36. Where to start working on your physique? Tips for working out
  37. How much does it cost to build a private tennis court?
  38. Strengthen leg muscles at work – office exercises for legs
  39. How do prestigious horse auctions work?
  40. How much does it cost to sail around the world?
  41. The most popular hand training devices
  42. How do you combine training with a full-time job?
  43. Ideas for sports integration of employees
  44. How much does it cost to raise a tennis champion?
  45. EMS – a modern form of training
  46. Yacht charter and leasing, or how to make money on exclusive boats
  47. Federer and other millionaires. Which tennis players earned the most in 2020?
  48. Cult golf courses – every golfer’s dream
  49. Investing in a yacht for rent – does it pay off?
  50. Benefits of playing squash that will be useful for business
  51. E-sports – an industry that pays to invest in
  52. Work ergonomics, or how to increase work comfort in the office
  53. Small exercise accessories to carry with you
  54. Carpal tunnel syndrome – what exercises will help prevent nerve ischemia?
  55. Prestigious ski destinations – which slopes are worth visiting?
  56. Beauty worth millions – the most expensive horse breeds in the world
  57. How to optimally select a racquet for a paddle?
  58. Under-desk equipment – a way to stay active during work hours
  59. How do I start playing golf and how much does it cost?
  60. The richest sports club owners
  61. What do you need to know before playing paddle?
  62. Industry football tournaments gain in popularity

People who do office work often complain about the lack of time for training. However, there is nothing to stop you from exercising your lower body muscles while sitting at your desk. Here are some simple and effective office exercises!

Proven office exercises for legs

How to exercise your legs at the desk? Here is a set of proven lower limb exercises that can be done in almost any conditions.

Half squat at your desk

Stand in front of your desk (a cupboard or a windowsill will also work well here). Grasp the edge of the desk with the back of your hand down. Sit down into a half squat. Press your feet into the ground and simultaneously push your palms up. Hold for 6 seconds. Repeat 20 times.

Stretching on a chair

Sit on a chair and straighten your body. Put one leg over the other so that the ankle of one leg is in contact with the knee of the other leg. With the opposite hand, pull the knee that is on top. Hold this position for 1 minute. Do 2 repetitions on each side.

Climbing up the steps

Stand straight. One foot stands on the ground, the other rests on a height of a few centimeters, for example, a box with documents or a binder. The foot which is resting on the floor should be in front of the toes of the exercising foot. Take your heel off the platform, keep your knee slightly bent and rest your body weight on the forefoot. Lift your foot, transfer your body weight to the platform, straighten your knee, and place the heel of the exercising leg. Return to the starting position. Perform 30 repetitions on each side.

Chair

Sit on a chair and raise yourself so that your thighs do not touch the chair. Hold this position for 3 seconds. Stand up, sit down and repeat 15 times. This exercise is an excellent way to strengthen your thighs.

Straighten your legs on a chair

Sit straight, rest your feet flat on the floor and tighten your abdominal muscles. Raise one leg and straighten it up to the level of your thigh. Tighten the thigh muscles and lower the leg. Do the exercise on the other side. Do 15 repetitions.

Exercise for thigh muscles

Straighten your back. Place your feet flat on the floor. Raise the right knee and turn the inner part of the thigh towards the ceiling. Raise your foot as high as possible and lower it back to the starting position.

Isometric exercises for the leg muscles

This term is used to describe simple exercises that involve tensing the muscles while the joints remain stationary. This type of training allows you to quickly and comfortably strengthen your muscles without the use of professional equipment or large space. The maximum tension should be held here for about 15-30 seconds, we perform a dozen or so repetitions in several series. How does a proven isometric exercise for thighs look like? We sit, join our feet and knees and press them together. Another suggestion is as follows: we stand with our back against a wall and press on it with our heel in such a way that the leg is slightly bent.

Leg stretching

Sit on a chair with a small stride. Straighten your right leg and press your heel against the floor. Bend the left leg over the knee and bend it to the side. Place your hands on your right thigh. Gently lean toward the right leg so that the back is straight and only the pelvis is working.

Exercise to improve blood flow in the legs and strengthen lower leg muscles

While sitting, rest your entire feet on the ground. Keep your heels on the floor, raise your toes, and then slowly begin to lower them. Perform 15 repetitions. You can also do circles in the air to the left and right, 10 to each side.

Muscle exercises for the feet

If possible, it is best to do them without shoes. The first exercise consists in bending the toes under the sole and then straightening them. Perform 20 repetitions. The second suggestion is to put a towel under your feet and roll it up with your toes. Rolling a ball of paper with your feet will also work well here.

Do you have a whole day of sitting in the office ahead of you? Find a few minutes for simple leg exercises. They improve circulation and prevent varicose veins.

Published by Samo Zdrowie Wednesday, April 26, 2017

Featured photo: Freepik

Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,
Jude Cooley

0 Comments

Leave a Comment