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  • This is you, on your way

  • to break a productivity record for the day

  • by sitting at your desk a little too long.

  • New research shows that if your typical work day

  • stretches over 13 hours and doesn't allow walking

  • at least 4000 steps a day, you might become resistant

  • to the benefits of gym time after work,

  • but that's where Donovan Green comes in.

  • He's a certified personal trainer

  • of celebrities like Dr. Oz,

  • founder of Chair Workouts, a motivational speaker,

  • and a holder of a black belt in jiu-jitsu.

  • If you can sit, you can get fit.

  • Let's do it!

  • Bottom line, there's no excuse

  • for too much sitting.

  • (pleasant big band music)

  • All you need is a resistance band

  • and five minutes to get fit.

  • We're gonna do this every hour on the hour.

  • Let me show you how.

  • But I can't wear my gym clothes in the office.

  • What?

  • The only excuse I accept is if you're dead.

  • (hands thwacking)

  • You ready to go?

  • (peppy jazz music)

  • So let's get started with your seated shoulder press.

  • We're gonna get our resistance bands.

  • You're gonna come to the edge of your chair,

  • you're gonna scoot forward,

  • you're gonna put the band right here,

  • let your feet go over that band.

  • Make sure it's firmly in the center of that foot.

  • You're gonna sit up, bring your arms out,

  • and you're gonna express all the way up.

  • Inhale coming down, feel really proud.

  • It's like as if you're holding up the roof.

  • You're gonna go for 60 seconds.

  • You're increasing the strength in your deltoid muscles,

  • and also, when you tone those shoulders up,

  • you accentuate the shape of your body.

  • What if I don't have a band?

  • You don't need it.

  • Come to the front of that chair, same exact position,

  • arms are up, I'm pressing up, I'm pulling down.

  • Let's do it! (pleasant orchestral music)

  • Let's move on to the seated arm curls.

  • You're gonna come towards the edge of that chair.

  • Arms are out, remember, do not hit your elbows

  • on the side arm.

  • I'm gonna lift my chest, stomach is tight,

  • put a smile on your face.

  • Squeeze your abs, squeeze your arms,

  • really focus on the muscle,

  • and we're gonna go for 60 seconds.

  • When you build your arms,

  • you get much more functional throughout the day.

  • Let's move on to your seated lat pulldowns.

  • You're gonna wrap the band around twice

  • and then go to the opposite side, do the same exact thing.

  • You're here, extend your arms out to a 45 degree angle.

  • Tighten those abs, and you're gonna pull all the way

  • towards the top of your chest, come back up to the top.

  • So the seated lat pulldowns

  • are excellent for increasing your posture.

  • We tend to roll forward on our phone every single day.

  • When you're working the posterior muscles,

  • it's gonna help you to pull your shoulders back,

  • sit upright, and you're gonna feel and look your best.

  • We're gonna move to your seated chest press.

  • The first thing we have to do is wrap the band

  • in the back of your chair.

  • You're gonna lift your chest, you're gonna focus

  • on your arms being just like this, 90 degrees,

  • and you're gonna press forward and come back.

  • As I'm pressing out, I'm squeezing my chest muscles.

  • I'm contracting everything,

  • I'm really tightening my abs, and if you wanna hit

  • the top of your chest as well,

  • you can go to the very top and change the angle.

  • You can have some fun with it,

  • so I'm going forward and I'm going up.

  • Great exercise for developing that chest muscle.

  • The last exercise is your torso twist.

  • You're not gonna need a resistance band for this at all.

  • You're gonna come to the edge of that chair.

  • Put your hands up like as if you're about

  • to get into a fight, but you're not gonna fight.

  • Get your hands up nice and tight, though,

  • and you're gonna rotate, you're gonna twist.

  • Pretend as if I'm gonna come and punch you

  • in the stomach and you're clinching like (groans),

  • and you're tightening those abs up.

  • You're gonna go for 60 seconds,

  • so the seated torso twist is so good

  • because it's increasing mobility and circulation

  • while you're getting some work right in the midsection.

  • So what do I have to say to colleagues

  • who might think I'm just crazy?

  • When you're working out in the office,

  • you're getting healthier, you're getting more fit,

  • you're improving your life.

  • Tell 'em to join you.

  • Get your boss to come and join you.

  • No excuses!

  • (pleasant light jazz music)

This is you, on your way

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How to Get Your Daily Workout at Your Desk | WSJ

  • 285 6
    Jessieeee   に公開 2019 年 07 月 12 日
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