People who spend a lot of time sitting because of their work will need short sports exercises to stay fit and support their body. It becomes more complicated for people who have to spend a lot of time in airplanes and trains on account of business trips. To keep you fit on the road, we have put together some exercises for you that you can do without spending much time in your serviced apartment and simply on the go.
Did you know that climbing stairs for 60 seconds can be as intense as a 45-minute workout? But for that you should really push yourself hard for 60 seconds, meaning that you should run up and down the stairs very intensively. Comfortable walking does not have the same effect. So after work or in the morning, take a minute and run up and down the stairs. Your circulation will get wonderfully going at the same time. If you also avoid the escalator and the lift more often, your body will thank you for it in the long run.
Whether you're waiting at the gate, sitting on the train or in the office, this exercise always works: Tense your thighs and bottom for 30 seconds and then let go again. This helps against tired legs, boosts circulation and strengthens your muscles. The best thing about this exercise is that you can even do it in the supermarket at the checkout line. Training on the go - that's the taste of sport!
Yes, indeed, we really like those sports tidbits that you can easily integrate into your everyday life - even when brushing your teeth. All you have to do is stand on one leg for 15 seconds, and your balance is being trained. Knee bends and lunges also take place in front of the washbasin. To strengthen your calves, stand on your tiptoes and loosen up again. Repeat this 30 times. The good thing about it is that you strengthen your buttocks and pom muscles and become more vigorous in the process.
Sit down on a chair and pull your bent legs up; hold them as long as you can. You will quickly feel a pull in your abdominal muscles. Hold this position as long as possible. Then relax, breathe and repeat the exercise as many times as you like. Please do this exercise with a straight back only, then the lower back, which is strengthened by the training of the abdominal muscles, will also benefit. When watching TV, you can safely leave the couch or bed to the left and make yourself comfortable against a wall. To do this, lean against the wall with your upright back so that your knees form a 90-degree angle with your back. The lower legs stand vertically on the floor. Hold this position for 30 seconds, relax and repeat. This will stress and shape the thigh and buttock muscles impressively.
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- Do sports exercises in your apartment
- Stay fit on a business trip
The back is the eternal loser in a sitting job career, because the human being is not made for long activities in a sitting position without much movement. Therefore, many people have to fight more and more with muscle tension and back pain. To prevent this from happening in the first place, you can do some prophylaxis with an exercise like this. Sit on a chair with your back straight against the backrest. Now shake hands with yourself by grasping your hands and stretch your arms out to the front. Take a deep breath and raise your arms vertically upwards. Now stretch as far back as you can. Stay in this position for two to three breaths and then let your arms slowly sink again as you exhale. Relax for a moment and then repeat the exercise 2-3 times.
With this exercise you achieve several things in one fell swoop: The front shoulder area and the back muscles are stretched and the spine is expanded. Concentrated breathing also relaxes and acts as a small break, while stress is also always reduced.
We hope that these little examples will help you to have a relaxed journey and a pleasant stay during your next business trip. If you are looking for more sports units for when you are on the road, you might want to consider yoga and Pilates. Because for this you usually don't need weights and equipment - training is mainly done with your own body weight, which does not so much resultin a strong muscle build-up, but a strengthening of body and soul.