Fitness im Büro – Wie Sie sich fit halten

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Fitness im Büro – Wie Sie sich fit halten

by Bartholomeo@fabianschultz.de März 29, 2019

Gesponserter Artikel

Viele kennen das womöglich; es ist ein normaler Arbeitstag, der Feierabend ist in Sicht, die Sporttasche schon parat und dann kommt noch ein letztes Meeting – das heutige Training fällt somit aus. Das kann richtig ärgerlich sein, jedoch erzählen wir Ihnen heute in diesem Artikel, wie Sie sich auch im Büro fit halten können.

Einfache Übungen für viele Körperregionen

Es gibt viele einfache und simple Übungen die Sie jederzeit von Ihren Bürostuhl aus ausüben können, um verschiedene Körperregionen fit zu halten:

Trizeps

Legen Sie Ihre Unterarme parallel auf Ihren Schreibtisch. Die Hände legen Sie flachauf den Tisch, die Finger sind geschlossen und zeigen nach vorn. Pressen Sie nun die Unterarme kräftig gegen die Unterlage. Halten Sie die Spannung mindestens 15 Sekundenund machen danach15 Sekunden Pause. Wiederholen Sie die Übung zwei- bis dreimal.

Bizeps

Beugen Sie den rechten Arm vor dem Körper, Ober- und Unterarm bilden etwa einen 90-Grad-Winkel. Legen Sie die linke Hand von oben in die rechte und drücken Sie beide mindestens 15 Sekunden lang kräftig gegeneinander. Wiederholen Sie nun diese Übung mit dem anderen Arm. Diese Übung sollten Sie zwei bis drei Durchgänge pro Seitemachen und halten somit Ihren Bizeps fit und gesund.

Schultern

Setzen Sie sich in einen Stuhl mit Armlehnen. Legen Sie die Unterarme von Innen dagegen und drücken Sie die Arme kräftig zur Seite bzw. gegen die Lehnen. Halten Sie nun die Spannungsposition 15 bis 20 Sekunden, und pausieren danach ebenso lange. Zwei Wiederholungen dieser Übung helfen Ihren Schultern den Ausgleich und das Gleichgewicht zu finden. Für die vorderen Schulteranteile setzen Sie sich aufrecht hin, legen Sie die Hände in den Schoß und kreuzen diese, Handrücken nach oben. Nun drücken Siedie Hände kräftig gegeneinander. Dauer und Umfang wie vorher beschrieben.

Rücken

Setzen Sie sich dicht an den Schreibtisch. Legen Sie die Ellenbogen auf die Tischplatte und drücken diese fest nach unten. Halten Sie die Spannung 15 Sekunden, lösendiese kurz, und wiederholendann die Übung. Statt der Tischplatte können Sie die Ellenbogen auch kräftig gegen die Stuhlrückenlehne pressen.

Waden

Für diese Übung, stellen Sie sich aufrecht hin, heben Sie die Fersen vom Boden, bis Sie auf den Fußballen stehen. Dann die Fersen langsam wieder senken. Das hilft schon um Ihre Waden vor dem übersäuern zu schützen. 

Brust

Setzen Sie sich aufrecht an den Schreibtisch oder stellen Sie sich hin. Handinnenflächen vor der Brust gegeneinander legen. Pressen Sie die Hände nun 15 bis 20 Sekunden ganz fest zusammen. Lösen Sie die Spannung rund 15 Sekunden lang. Wiederholen Sie die Übung dreimal.

Beinrückseite

Beinwinkel etwa 120 Grad, Fersen auf dem Boden platzieren, Fußspitzen anziehen. Nun die Hacken kräftig in den Boden drücken. Position 15 bis 20 Sekunden lang halten, danach entspannen. Zweimal wiederholen.

Natürlich gibt es noch viele andere Methoden sich selbst fit zu halten ohne in ein Fitness Center gehen zu müssen. Mehr dazu können Sie hier lesen. Wir hoffen dieser Ratgeber hat Ihnen geholfen und wir wünschen Ihnen noch ein erfolgreiches Training!

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