Being constantly sit in a chair for a long period of time can cause contractures and severe pain in specific areas of the body. To counter this painful fact, there are different relaxation exercises.

While sitting up, placed in a position to bank on the floor, legs apart to shoulder height and make bends and breaks like a cat, accompanied by deep breathing and slow. Repeating this exercise 10 to 15 times.

Then reinserted in the same position and try to touch the ground with the opposite shoulder by shoulder with 3 rebounds accompanied with extension arm upward as if to touch the ceiling. Perform 10 to 20 times on each shoulder. In the same previous position extend opposite arm and leg while pointing the soles and the palms forward direction (Repeat 10 to 20 times).

And finally, settle your back, bend your legs toward your chest semi-open, taking knees with his hands, and 3 rebounds to perform chest pressing her hands to the body repeated 10 to 20 times.

Once this exercise may be improving a little of the ailments caused by sedentary life, however many women prefer to spend time at home gym. And one of the favorites for its qualities and benefits is the step:

The step is aerobic exercise that takes place with a small platform 20 inches high and a base of 60 wide by 45 long and generates a considerable improvement in strengthening the cardiovascular system, lungs and toning of the muscles.

Sixty minutes of physical work on the step, are sufficient to generate the effects that this type of gymnastics grants, especially those that involve movements of arms and legs.

To use all his benefits, is also necessary to combine a deep breath (the air entering the nose and exhaling through your mouth), and movements must be harmonious and thoroughly accurate, not violently or trouble.

The complementarity of these advantages are given with the application of cold water over the body just exercised, closing the pores and preventing the loss of stored energy in muscle tone. A variant is a shower with hot or warm water and then spend a sponge bath.

Between sets must necessarily take a minute and a half minutes, and between two different exercises, 1 to 3 minutes.

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