Mirwaners! You can do weight training to build muscle at office. You can actually maximize the facilities of the office, such as laptop bags or old school monitors, to train muscles and burn calories. Besides making your muscles tight, this light exercise will also be beneficial to burn your calories.
According to Dr. Grace Tumbelaka Sp. KO, a sports medicine specialist from Jakarta Hospital, this activity can burn about 110 calories if you do it for 30 minutes. This is a good amount of light exercise if you are a person who does exercise infrequently.
1. Lift a bag containing a laptop
When not in use, use a bag containing a laptop as a dumbbell replacement device. You can do dumbbell curl. Do not think too much about the burden that you lift, just multiply the amount of repetition. That will make the biceps tight and enlarged.
2. Perform a dip on the work bench
If you are tired, stop from working for a while, man. Just do what it takes to keep your mind refreshed, whether it's brewing tea or warm coffee, or doing stretches that focus on your biceps or triceps.
Do a dip on your chair. The trick is, place your two straight hands holding the body weight in your work chair. Let your feet straight forward, then bend your elbows until your buttocks almost touch the floor.
Hold a few seconds, then return to the starting position. For the first exercise, do two sets with 10 repetitions. Make sure you feel contractions in your biceps and triceps. That’s a sign that your movements are effective.
3. Push-ups with chairs or tables
If you are awkward, do this exercise when many office partners break out. Do push-ups with the help of chairs or tables. This exercise is effective for enlarging your biceps. How to do it? Just stand at the side or front of your desk. Make a push-up position with both palms resting on the edge of the table. Then raise the body by feeling the muscle contractions in the biceps and triceps.
4. Pull-up in the office park
When fatigue strikes, it's nice to play in the park around the office (of course if there is a park in your office). While looking for fresh air, train your biceps by pulling up by looking for a bar or rope in the garden that allows you to depend. You don't need much reps, only do 10 reps. This movement is good enough to train your biceps while forging your deltoid muscles.
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