GreenTheSky ~~ Versi BETA ~~

Kategori :	Body Builder Or Fitness
artikel :	Exercise At Office Bag 1
Dilihat :	417 Kali
Sumber :	www.l-men.com

Shoulder Press

 

(A) Sit comfortably in a chair with your back straight, knees bent, and feet flat on the floor. Hold a book with your palms facing inwards, and lift it directly in front of your face with your elbows bent and at your sides.

(B) Slowly press the book straight up toward the ceiling until your arms are fully extended above your head. Then lower the book back to the starting position in front of your face

 

 

Float like a butterfly, sting like a bee

 

(A) Open your hands with your fingers are clenched.

(B) Hit your both clenched fingers a cross each other, in front of your chest. And then back to the starting position

 

 

Shoulder shrugs

 

 

(A) Head at your chest

(B) Shrug your shoulders up and down. Feel the contraction on your shoulders.

 

 

Chair crunch

 

 

(A) Sit tall in your chair with your feet flat on the floor.

(B) Begin to slowly round your upper back downward until you feel your abdominal muscles tighten. Hold for 3-5 seconds, and then return to the start position.

 

 

Triceps Extension

 

 

(A) Sit in your office chair with your back straight and feet flat on the floor. Holding a book between your hands, places both arms straight up over your head.

(B) Slowly lower both arms backward, bending at the elbows so that the book touches your shoulder. Then raise your arms slowly so that they are in the starting position