5 simple exercises you can do in the car |
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Everybody is familiar with the feeling of long sitting, rigid legs and exhaustion caused by tiresome hours of travelling to work, on a business trip or on holiday.
Statistics show that an employee spends as many as 100 hours or whole four days a year travelling to work and back.
If your job includes field work and much travel, the number of hours increases, creating new (potential) health issues.
Although the possibilities of working out at the wheel are much more narrow compared to working out on the floor, it does not mean they don't exist.
On the contrary, we bring you 5 simple tips which will help you turn every ride into a light workout at the wheel. You will enjoy it and do something good to your body.
1. Breathing exercises
Although it sounds simple, a breathing exercise is in fact an important factor for health and vitality. It provides the body with necessary oxygen supply, calms down and relaxes.
It also helps the spine reduce the pressure it sustains during long hours of sitting.
How to do it?
Inhale deeply, keep your breath for about 5 seconds and slowly exhale. Repeat several times.
2. Workout for the buttocks
This part of the body carries a special burden during a ride so take this advice for this simple exercise.
First contract one gluteus (buttock muscle), keep it contracted for 5 seconds and then relax. Repeat with the other muscle.
Then contract both muscles, keep them contracted for 5 seconds and relax. Repeat this exercise for about 10 minutes.
3. Workout for the arms
You can work your weakened bicepses at the wheel either with the help of dumbbells or an ordinary water bottle. bučice
How to do it?
While you are waiting at the traffic lights, on a parking lot or in a line of vehicles, take a dumbbell or a water bottle in one hand.
Your body must be perfectly still. Fully stretch the arm holding the weight. Bend it in the elbow and lift it to your shoulder, like in a classic biceps workout in a gym.
Keep your arm like this for 10 seconds. Then relax it and repeat the whole process with the other arm. Repeat 10 times.
4. Workout for legs
If you have a big car, then you'll be able to do this simple workout for legs easily.
Your legs carry a heavy burden during the ride. Apart from tiredness, many hours of sitting also cause cramps, tingling and aches in the legs.
So try this workout, which is useful both for the quadriceps (thigh muscles) and for the calves.
How to do it?
Stretch your right leg fully, as much as you can. When you feel your muscles have contracted, keep the leg in this position and count to ten.
Relax your leg and repeat 5 times.
5. Spine strengthening workout
You can perform this workout only when your car is stationary (in a parking lot or while waiting in a long line of cars).
This simple workout will relieve the pressure from the spine, stimulate the blood flow and relax your shoulders and the back.
How to do it?
Inhale. With your left hand reach for the right edge of the seat. Let your head follow the direction of your torso.
Keep the body in this position for the count of five. Return to the normal position and exhale.
Repeat the workout with the other hand.
If you have the time, repeat the whole workout 3 to 5 times.
You can do these workouts every time the ride becomes boring or difficult, when you grow weary at the wheel or simply when you feel you have to move during the ride.
The source used in this article:
[url=http://www.kodjoworkout.com]http://www.kodjoworkout.com[/url]
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