Stretching of thighs from seat

Main muscles performing the movement: Thighs
Other muscles involved in movement: the adductor
Mandatory Equipment: Chair
Level: Beginner
Traffic: N / A
Method of execution

➡ Sit on a chair and hold the seat on both sides.

 

   

➡ Raise one leg, straighten the knee, slightly bending the ankle.

  
➡ Slowly move the leg sideways as far as possible, and then bringing it back to the center and down.

 ➡ Repeat with other leg.

Super exercises for tight thighs

Women are very prone to obesity and relaxation in the hips. But tight hips are the basis of the ideal figure. So we must make every effort to keep them in shape. The exercises that I suggest are awesome.

 
1. Kneeling in dog pose. Legs together, hands are supported on the floor, shoulder-width apart. Push the left leg back and up, stretch it to its final position. Repeat 15-20 times. Perform the exercise with the other leg.  



2. Kneeling again, but this time with hands leaning on elbows. They are back at shoulder width and legs were collected. Push the left leg back and up, keeping the knee bent. Repeat 15-20 times. Perform the exercise with the other leg. 

3. The starting position is the same as in the first exercise. Legs together, hands are supported on the floor. Lift the legs bent at the knee at 90 degrees, hold for a few seconds and stretch away. Repeat 15-20 times. Change legs. The exercise can also be performed by directly performing swing away without detention center.

4. This is one of the best exercises of tightness the thighs and buttocks. The arms are supported on the floor, one leg forward and bent at the knee and the other is straight back. This situation makes a slight bounce, the hands are used for support, and the goal is to change the position of the feet. Perform 10-15 rebound number in each leg swap their positions.
 

5. For the final stretch of the series thighs by squatting with one leg off to the lowest position and slightly springy. The other leg is completely straight. Perform the exercise 15-20 times, alternating legs and change directions.

Gymnastics and weight loss exercises in the office

Do you turn attention to what is your favorite position behind the desk in the office? Most often it is most improper. Surely you comfortable and inspire you, but do not even suspect that precisely distorted posture may lie the reason for your usual evening headaches or chronic fatigue. When you simply stand or sit in different balanced position, certain muscles are under constant tension.

 If bad posture becomes a habit, then sooner or later the constant strain on the same muscles developed into severe pain and disability with unexpected consequences. Among the hazardous effects of bad posture are unpleasant diseases such as hypertension, migraine, depression and insomnia. But, of course, leading the diseases of the spine.

  

 Here's how it looks: The back is straight, the pelvis is maximally pulled back, shoulders, face, but no tension in them. The distance between the counter top and the body would have to be at most 5 to 10 cm legs are freely put down with feet slightly apart and your thighs and the shank should be at right angles. If you work with a computer monitor should be at the height of your head. 

Here's what you risk with some of the most characteristic irregular stands. Pelvis forward, legs crossed, shoulders relaxed head off. Harmful doses: overloading of the spine, which can lead to permanent changes, back pain. Crossing the legs increases the risk of varicose veins! 

The pelvis is forward, back and shoulders are back, your legs are crossed. Harmful doses: load cervical spine, eyes are tired. Headache - it is guaranteed, there is danger and you generate spikes.

 For biceps
1. On the right sitting posture and feet on chair legs catch counter top with both hands so that your thumbs are on top and fingers underneath. Dragging to the desktop, while the body laid in it. Catch counter top and fingers crossed below and thrust back to straighten the arms. Repeats: 5 to 15 times.
For thighs
2. Again from the right sitting posture were thrust aside far away from the desk with small quick steps and then navigate to it in the same way. The exercise resembles ran back and forth, but with the chair. Duration: 1 to 3 minutes
For waistline and back
3. By doing seated twist left and right legs are fixed to each other by using a rotary motion of the chair, and hands are in front of your chest. Repeats: 15 times in left and right.
For stomach 
4. Sitting on the edge of the desk and grab their hands on it as the hips, legs propped up against the floor. Feet shrink up until your knees to your chest does not come, the burden should fall on his hands and buttocks. Then it resets. Repeats: 5 to 15 times.
For triceps and pectoral muscles
5. Stand with your back to the narrow side of the counter top and grab it firmly on both sides, the hands are at shoulder width. Relax maximum body down and then stand up without help from the legs. Repeats: 5 to 10 times.