2023-04-28 05:00:34
Sitting all day in front of a computer causes so much damage to health that it has even been compared to smoking. Physical educators guarantee that, with small changes in routine, it is possible to combat some of the bad effects of this lifestyle.
Physical educator Guioberto Carvalho suggests daily workouts of regarding 15 minutes to exercise the most affected body parts. The recommended routine consists of four exercises, which are separated into two days, which must be alternated.
In the first series, the physical educator recommends three repetitions of 10 squats with a maximum rest of one minute between each series.
“The squat must be done in such a way that you do not relax at the end. You have to keep the musculature activated all the time. For those who are not used to doing the exercise, you can also maintain isometry on the wall keeping your thighs activated for as long as possible”, he guides.
The set of squats should be combined with three sets of at least 10 sit-ups as preferred by those exercising.
even days
Alternating with the first series, the physical educator suggests doing a series of 10 push-ups with a 1-minute rest between them. Supports can be made both on the knee and on the feet, if you want to increase the effort. To complete activation of the arms and core, he recommends three sets of planks of at least 30 seconds of support with arms extended or with elbows supported.
“These sets easily fit into a 15-minute activity routine and cause a person to sweat moderately. The best thing is that they don’t depend on any equipment”, says Carvalho.
The Ministry of Health recommends at least 150 minutes of moderate physical activity each week, to reach them, the coach recommends completing training with walks to work or switching from using the elevator to the stairs.
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