3 minutes of effective exercise right at the office

Office workers often complain about being too busy and not having time to exercise or even walk.

According to Dr. Vo Chau Duyen - Nguyen Tri Phuong Hospital, office workers who do not have time can still exercise in the form of on-site exercises, divided into sets. Exercising like this is still effective in losing weight and building muscle, no less than going to the gym.

On the other hand, Dr. Vo Chau Duyen also recommends that many people who do not have time to exercise at work often climb stairs as a form of exercise. “Of course, something is better than nothing, but climbing stairs too much will lead to osteoarthritis later on. Many of our patients have cases that originate from climbing stairs. If possible, choose another form of exercise,” said Dr. Duyen.

So how to exercise on the spot effectively? Below are 3 exercises that famous fitness trainer Pham Khac Hy offers for office workers:

1. Push-ups:Very familiar exercise, good for developing arm and chest muscles.

Push-up position. Photo: Stolicny

2. Squat exercise:Squat is a very familiar concept in the bodybuilding world, simply put, it is a standing up and sitting down exercise, like "pushing oil" but the arms can be extended forward or combined with holding and lifting different objects to increase the difficulty. Squat exercises help increase strength and muscle for the abdomen and thighs.

Squat position. Photo: Stolicny

3. Plank exercise with chair (or table): Use a position similar to push-ups, but instead of putting your hands on the ground, put them on a chair or table (push against the wall). Or in another form, still put your hands on the ground but put your feet on a chair. This exercise is quite easy, very suitable and convenient for office workers.

Accordingly, each movement will be performed in about 4 sets, each set will do 5-10 times depending on your health. Between each set is a 30-60 second rest. Thus, practicing one movement only takes about 3-5 minutes.

How to do plank with table. Photo: Chau Anh

According to TTO