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п»їWork your body, also in the office
Whether to complement the training you do in the gym, to clear your head or to use your spare time in something useful and very beneficial, today we propose to work your body, also in the office.
The benefits of exercising at work
Exercising even a few minutes, in the middle of a workday, can offer great benefits not only for your physical health, but also for your mental health and your work performance.
In fact, it has been proven that exercising at work can reduce frequent postural or tension discomforts such as headache or neck pain, and even when you have a physically demanding job, taking a few minutes to train in the middle of the workday can be favorable.
One study found that it can reduce body fat, increase work capacity and muscle performance if exercises are done in the middle of the workday, even when work requires physical movement.
Even, exercising in the office can help us cut with long hours of sedentary lifestyle, stimulate blood circulation, prevent aesthetic effects due to poor circulation and also, it has been proven that it can increase perceived physical well-being, that is, it can help Feel better physically.
Also, we can complete the work we do outside the office with exercises there, of short duration that help us stay in shape despite having a predominantly sedentary occupation.
For all these reasons, it is always advisable to perform exercises in the office or in your workplace, even if it is an occupation that involves physical movement.
How to exercise in the office
Although the ideal would be to dedicate about 20 to 30 minutes for an organized training, most of the work spaces today do not have adequate physical places or enough time to achieve it, therefore, we propose to simply cut the routine about 5 to 10 minutes, and perform simple exercises, without the need for equipment and without requiring large movements.
That is, we propose to walk every 1 hour a few minutes (with two or three is enough) and in addition, we can perform any of the following exercises for different muscle groups:
Isometric contraction of the abdomen to work the rectus abdominis and the deep musculature of the area. We must sit properly in a chair, place the back straight and contract the abdomen, holding the effort for about 10 to 20 seconds, about two or three times. This exercise will not only work abs but also help us achieve a better body posture.
Flexoextensions of legs and trunk, which as we show in VitГіnica, we can perform perfectly in the office chair, placing ourselves in such a way that the backrest of the same is next to us. With this exercise we will work the rectus abdominis and external oblique abs.
Squats and strides, to work legs and buttocks completely, as they are exercises that allow a great effort of muscles and that we can perform without more equipment than our own body. We can do squats with the back supported on the wall and strides with elevation of one of the legs if we have a ladder or steps that allow us this work.
Stand up using only one leg, to work buttocks, legs and abs that must be contracted so as not to lose balance. Sitting in a chair, we must stand up and sit with one leg about 15 times and then change legs.
Dippings or tricep bottoms in the work chair or on a table, where we will rest with our hands, turning our backs on it. With this exercise we will work triceps and also, shoulders, as shown in VitГіnica.
If in addition to these exercises you walk, get up, climb stairs and others every hour or less, you will be able to break the sedentary lifestyle, keep fit and work muscles in the office to complete your training outside of it.
Of course, you can also perform stretching in the office to relax muscles, but as we have shown, you can tone and strengthen your body in your workplace without needing too much space or expensive objects and the best, without sweating or ruining our appearance in the middle of The workday.
Do you dare to try?
Bibliography consulted | Pain, Volume 116, Issues 1–2, July 2005, Pages 119–128; Preventive Medicine, Volume 32, Issue 6, June 2001, Pages 465-475; Scandinavian Journal of Medicine & Science in Sports, Volume 16, Issue 6, pages 381-390, December 2006 and J Rehabil Med 2004; 36: 253–257
In Jared Man | To be handsome and fit, take care of yourself in the office

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