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Staying Fit While You Sit
Four exercises can help you keep fit whilst sitting at your desk or during long family get togethers...
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A total body workout that keeps you from being sedentary. Doing total body workouts like these help keep muscle tone, increase strength, increase muscular awareness, burn calories, lose weight and keeps a healthy heart. By keeping the entire body active, you release valuable hormones that allow your body to burn more calories and keep burning calories even after you finish exercising. It is very important to remember do all the exercises correctly. If you don't feel the muscles working, you aren't doing it right and if you don't do it right, you wont get the maximum effects of the exercise.
1 - Squat and Rise - Works Gluteal Muscles, Quadriceps, Hamstrings.
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- Sit in chair
- Cross hands over body
- Push off through your heels and stand up
- Repeat 15 times, 2 sets
To add difficulty vary arm positions (arms straight in front, above head, etc)
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2 - Pillow Squeeze - Works Pectoral Muscles.
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Grab a pillow
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Squeeze the pillow as hard as you can for 15 seconds with both hands
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Relax 15 seconds
- Repeat 10 times
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3 - Curl and Press - holding onto a soup can - Works Biceps and Shoulders.
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Take soup can in each hand
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Curl arm towards shoulder
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Press can straight into air
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Repeat 15 times, 2 sets
- To add difficulty use heavier object (bigger soup can, 4 litre milk jug with liquid, etc)
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4 - Back Squeezes - Works Rhomboids, Latissimus Dorsi.
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- Have arms out towards side
- Bring shoulder blades together and inwards
- Hold 15 seconds
- Relax 15 seconds
- Repeat 10 times, 2 sets
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