Bessie Neshan, an IFPA Certified Personal Trainer, will help you achieve optimum health in the workplace whether you’re an employer, employee, work in an office or work from home. This video teaches you how to practice lunges and squats at the off...
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Physical Fitness at the Workplace - Lunges and Squats Lunges, now this last two that I’m going to demonstrate, lunges and squats, infamous for toning the legs in a compounded fashion, we’re going to stand up to do this and then I’m going to give you some side points that you can utilize within your office. The first one is the lunge, okay? I’m going to take my legs out, split stance, I’m going to open it wide and I’m going to precede my body weight downward, okay up and down. Now I’m going to turn to the side in a moment. I’m going to give you the front shot and the side shot so you see both angles. All I’m doing is taking my body down and then I’m pressing back up. But it’s important for you to see this important factor in regards to form. My heel is elevated in the back and when I go down my knee should not travel over the ankle in the front. It should line up with the ankle. I’ll show you the incorrect way. This is incorrect. Right here it’s jetting over the ankle, I need to go straight down and create an L alignment stance for lunge. You can’t mess up because you got that reminder, L for lunge. Of course don’t just do one leg, be sure you split the stance. You don’t need many repetitions, but again you can aim for about twelve on one side and then switch to the other side. Take it straight down, you’re working your quads, your hamstrings and your glutes all in one, blow it out on the hard part which is on the left, inhale on the way down and exhale on the way up. You see the heel up? Precede the body going straight down and don’t let the knee go over the ankle. A little tip, if you want to simulate a lunge, you don’t have the time to do lunges within your workspace, here’s the tip, you have stairs in your office, instead of taking one step at a time, take two steps at a time. What you’re doing there is you’re simulating a lunge, same thing. So if you want to maximize your time at the office, take two stairs instead of one step. Lastly for the lower body the squat. You notice my heart rate is up so that’ll happen to you too. It doesn’t take much time, the squat. We’re going to do three types, the standard squat, the narrow and the plie. So I’m going to turn to the side though because you’ll get a better view of what this should look like. The standard feet or hip distance apart, I’m going to sit as though I’m going into a chair. In fact, you have a chair you could actually place it behind you to remind you that you’re sitting into the chair. You’re going to sit down and the point of concern here is the knee, the way to effectively do a good squat, the knee never travels over the toe. Here’s incorrect right here. See what’s happening there the knee is jetting over the toe? That’s going to cause pain in those joints so you need to be sure to take the glutes to the back. I’ll give you one more. Take the legs in for a second example, the narrow squat same form just a different placement of the legs. The legs are together, you take it back and forth. Same principle applies. The knee never travels over the toes. Keep it inline with the toes. And you’ll notice here if you want to take a good look, your quadriceps are working from the side. You’re not just working the glutes and the quads on the top you’re working the lateralis, the outside part of your quads. The last move is a plie. I’m going to actually turn to the front of this so you could see my feet. They’re angled out and I’m going to proceed, take my body weight down and then take it out. It’s also called a sumo squat. The key here is to squeeze those glutes on the way up, squeeze them, take it down and squeeze, push from the heels, exhale on the lift and you’ve got your plie. You have three types of squats right there. It doesn’t take long. Maybe three sets. One set of twelve for each type. Alright there you have it. We’re going to proceed now into the abdominals and we’ll do that from a seated position. Let’s move on to abdominals. You could do a lot in a seated position

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