GreenTheSky ~~ Versi BETA ~~

Kategori :	Body Builder Or Fitness
artikel :	Exercise At Office Bag 2
Dilihat :	349 Kali
Sumber :	www.l-men.com

Foot Pumps

 

 

(A) Start with both heels on the floor and point feet upward as high as you can. Put both feet flat on the floor.

(B) Lift heels high, keeping balls of feet on the floor. Repeat these three stages in a continuous motion and in 30-second intervals. Your chest and extend the leg straight in front of you. Hold it (if you can) and then switch sides. Do it a couple of times with each leg for maximum results.

 

Push up

 

 

(A) Stand facing a wall, with your feet shoulder-width apart and about a foot away from the wall. Rest your palms on the wall at about shoulder height.

(B) Bend your elbows and lean toward the wall as far as possible. Keep your legs and back straight. Then push yourself back to starting position.

 

 

Wall Sits

 

 

(A) Stand with your back against a wall with your feet shoulder-width apart

(B) Sink until your position like sit on the chair. Hold for 5-10 seconds and stand up

 

 

Knee to Elbow touches

 

 

(A) Sit on your chair with foots are flat on the floor. Put your hand behind the head

(B) Lift up your left knee at the same time with your right elbow to your left knee. Do the same thing with your right knee and left elbow. It’s good for your abdominal.

 

 

Twist

 

 

(A) Sit on the edge of your chair and hands up your hand like “surrender”

(B) Rotate your body to the left as long as you can and hold for 2 seconds. Then back to the beginning. Do it for 3 times to the left and 3 times to the right

 

 

Seated Leg Lift

 

 

(A) Sit on the edge of a chair, with your knees slightly bent and legs together

(B) Slowly lift your ankles to raise your legs upward. Hold on 5 seconds, then slowly lower your legs. Feel the contraction on your thigh

 

 

Chair Dips

 

 

(A) Sit on the edge of your chair. Your foot flats on the floor.Put your hands on the end of chair.

(B) Slowly lower your body down just in front of your chair. Pause, and then back to the starting position