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4 Full-day workouts

4 Full-day workouts

Work sitting all day in front of the computer. This is one of the most common scenes in the offices today. "The fact that we are seated for so long can cause or facilitate the occurrence of various problems, such as cardiovascular diseases, obesity, depression, premature death and problems in the spine or other joints," says orthopedist Rodrigo Junqueira.

to reverse the effects of daily sedentariness, it is important to maintain a healthy lifestyle, with a balanced diet and, of course, the practice of physical activities. There are even exercises that can lessen the effects of working all day sitting. "The posture is something that we know the importance, but we do little to prevent or strengthen the muscles that are involved," says physical educator Marcelo Santana.

He explains that, even without realizing it, our posture is changing and causing damage in the entire posterior structure of the body. "Working sitting creates involuntary vices that gradually decompensate all subsequent muscles and cause cervical lordosis, shortening (for lack of stretching), internal rotation of the shoulders and pains in the spine throughout the day," says Santana. To avoid these problems, Marcelo recommends to adopt a routine of stretching for the whole body, between 1 and 2 times a week, along with the strengthening in the bodybuilding. "It is worth to include exercises that offer answers in muscle imbalance, always with professional help," adds Marcelo. Here are the exercise suggestions:

Workout for those who sit all day

3 sets - 10 to 12 repetitions - 1 minute interval

  • 1. Rowing machine

Rowing machine - Photo: Shutterstock

Position yourself holding the handle at shoulder height. With your torso resting on the equipment, pull the bar toward your chest and return to the starting position. Take a 1 minute interval and repeat the exercises.

2. Pulley front open

Pulley front: Exercise your back muscles safely

With your feet flat on the floor, be sure to hold the bar evenly. Pull the bar up to the front of the chin and then let the bar rise again, controlling the movement.

3. Low triangle rowing

Low triangle rowing - Photo: Shutterstock

Position yourself on the device with your feet resting. Use a triangle for this exercise. With your knees slightly flexed, pull the triangle with your elbows back. Return to the starting position.

4. Reverse Crucifix

Reverse Crucifix - Photo: Shutterstock

Position yourself in the handset holding the handles and open the arms.


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