Do you work in an office or do you prefer home office?
Then, certainly you have office sitting routine. You know it. You look at the monitor 8 hours a day and write on the keyboard.
And your body calls for emergency. Try office exercises for relaxing overstrained parts of body and you will feel better.
When you leave the office, you feel like you have been rolled. The tiredness is visible.
Your partner asks you at home:
„Why are you tired? You have been sitting at your desk and looking at the pc all day? “
How to stay fit all day in office and be in a good mood at the end of the workday?
If your current task requires concentrated work, human body and brain can work effectively maximum 3 hours. Then, you should have a break so that the body partly recovers and relaxes. You can also learn some sitting exercises.
Exercises you can do at your desk…
There are many articles and advice how to sit correctly at the table. Some of them are really good.
But honestly, how long can you sit straight and not to bend?
Most people can do it just for a few minutes. Then again we slide into more comfortable position and we even do not realize it mostly. The arms are bent forward.
How to do office desk execises in a right way?
Your body needs office exercise which tone muscles and pull your arms and spatulas back.
TRX Training unit consists of two parts
- Mobility – in the first part, we will focus on general mobility and stretching those parts of body which are often strained by sedentary type of job. They will help us prepare body for the following own part.
- Own exercise – is divided into 3 series and three is longer rest between them. At the beginning, do one serie of each exercise and gradually you can add even 3 series.
|TRX Split squat w/M fly||1 series||5 reps||rest N/A|
|TRX Split squat w/Y fly||1 series||5 reps||rest N/A|
|TRX lunge with hip flexor str.||1 series||5 reps||rest N/A|
|TRX wall slides||1 series||5 reps||rest 3s|
|TRX hip hinge||1 series||10 reps||rest N/A|
|TRX T-spine rotation||1 series||3 each side||rest 15s|
|TRX cossak stretch||1 series||6 each side||rest N/A|
|TRX overhead squat||2 series||30s||rest N/A|
|TRX chest press||2 series||30s||rest N/A|
|TRX plank||2 series||4 x 10s||rest N/A|
|TRX hip press||2 series||30s||rest 1-2 min|
Fetch water and we will continue in a minute.
You are almost in the half of this exercise.
Today, it will be longer. But the result will be visible tomorrow.
|TRX squat||2 series||30s||rest 15s|
|TRX low series||2 series||30s||rest N/A|
|TRX triceps press||2 series||30s||rest N/A|
|TRX side plank||2 series||4 x 10s||rest 1-2 min|
|TRX biceps curl||2 series||30s||rest 15s|
Do you want more exercises?
|TRX hamstring curl||2 series||30s||rest N/A|
|TRX push up||2 series||30s||rest N/A|
|TRX torso rotation||2 series||30s každá strana||rest 1-2 min|
How to anchor TRX in an office?
There are several methods how to anchor TRX.
TRX Door anchor
This nylon door suspension is a very practical assistant during your workout. Suspension shall be placed between the door frame and the door.
Simple and effective way how to anchor your TRX. TRX X-mout can be easily anchored to circumferential walls, ceiling or ceiling tiles.