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Office work and strength training adjustments
Table of Contents
1. It's physical activity
Movement is a natural human need, it accompanies us throughout life, it has a beneficial effect on all body systems. In childhood, movement is an important factor in determining the overall development and formation of the body's proper posture, it ensures the development of motor characteristics and the acquisition of the skills necessary for proper functioning. Properly selected and dosed physical activity corrects posture defects, increases immunity and maintains proper habits. It also plays a very important role in the inevitable period of aging. We should understand that physical activity is a condition for long-term health Movements are in a state of complete development, but not all physical properties are necessary to maintain physical activity, and therefore physical and physical activity are very important for young people.2. The negative effects of sitting down
Lack of movement causes a decrease in overall muscle mass and, consequently, a reduction in physical fitness. 40% of the human body's mass is made up of muscles, which are the main metabolic centers. Long sitting is not recommended and leads to many unfortunate consequences.3. The dangers of prolonged sitting
This contributes to high blood pressure and elevated cholesterol levels. A sedentary lifestyle can also cause muscle dysfunction: stretching of the upper back muscles; shrinking of the chest muscles and the adrenal glands, weakening of the abdominal muscles, the adrenals, which stabilize body posture. This can significantly impair stability and dynamic movement.4. Sitting work and strength training
Strength training should take into account the muscular disproportion that occurs during a sitting session, focusing on stretching the weak muscles and strengthening the weakened muscles.5. Examples of exercises to strengthen the elongated back muscles of the chest:
T-raise; pulling the strap with a clutch wide to the neck. Rowing with a saddle in a substrate on the bench.6. Examples of exercises to strengthen the less active pelvic floor muscles and the double hip:
lifting the hips with a stick based on a bench (hip thrust); a dead string on straight legs; the dead sumo string on one leg; ?? a sitting with the stick on the back;7. Stabilizing exercises:
forward support on the forearms; front side support; ?? alternate arm and leg heights on the lower knee; alternate hand and foot height on the front support. cross-sectional rowing of hants in front support (row renegade); moving the end of the strap to the side (landmine twist).8. Exercises that stretch the excessively tight chest muscles
Examples of exercises 1.Starting position Stand at the furnace in the groove, one hand along the carcass, the other (exercised) facing sideways at a 90-degree angle and bent in the elbow joint, the hand supported by the fabric.Moving Turn the body towards a straight hand.Example exercise 2.Started position ?? lying back on a flat bench, legs bent at the knee joints, shoulders to the side.Move pulling the shovels and leaving the arms.9. Exercises to stretch the constricted hip and pelvic floor muscles
Examples of exercises 3.(stretching the muscles of the chest and hips)Starting position: step back to the ladder, in the hands a training rubber placed by the treadmill at breast height, shoulders to the side.Moving deepening the fall, pulling the shovels, pushing the chest forward.Examples of exercise 2.Started position falling on a gymnastic ball (the ball between the legs), the arms holding the gymnastics ladder straps at the height of the legs.10. Strength training
Monday: training Wednesday: training B Friday: training A just like on Monday.
