{"id":14322,"date":"2020-01-09T08:00:19","date_gmt":"2020-01-09T06:00:19","guid":{"rendered":"https:\/\/trifocusfitnessacademy.co.za\/?p=14322"},"modified":"2022-10-21T15:22:40","modified_gmt":"2022-10-21T13:22:40","slug":"personal-training-moves-you-can-do-behind-your-desk","status":"publish","type":"post","link":"https:\/\/trifocusfitnessacademy.co.za\/personal-fitness-training-blog\/personal-training-moves-you-can-do-behind-your-desk\/","title":{"rendered":"Personal training moves you can do behind your desk"},"content":{"rendered":"<p>With the economy as it is today, we\u2019re all working harder and harder. No longer do we work eight hours a day \u2013 we\u2019re working over weekends, in the evenings and on public holidays just so that we can make ends meet.<\/p>\n<p>The detrimental effect of this is that we don\u2019t get a lot of time to exercise. This lack of physical activity doesn\u2019t just affect your health and physical appearance; it can have a direct impact on your work performance and employee engagement:<\/p>\n<ul>\n<li>60% of employees said their time management skills, mental performance, and ability to meet deadlines improved on days they exercised<\/li>\n<li>27% of employees reported higher levels of \u201cdealing calmly with stress\u201d on days they exercised<\/li>\n<li>41% of employees reported higher rates of \u201cfeeling motivated to work\u201d on exercise days<\/li>\n<\/ul>\n<p>The benefits of regular exercise are clear. However, with us being chained to a computer more often than not, how do we balance needing to work long and arduous hours with still remaining fit and healthy?<\/p>\n<h2><strong>Office workouts decoded<\/strong><\/h2>\n<p>If you are experiencing trouble with remaining fit as well as healthy at work, there are office exercises which you can do that are a great way to help you keep your body moving while you\u2019re at your desk. These exercises involve stretching as well as strengthening your body. The best part about these moves is that you can do them from the comfort of your office chair. The series of exercises doesn&#8217;t replace traditional strength training, but it offers you a way to assist you with keeping your body moving if you are unable to get away from your desk.<\/p>\n<p>Short bursts of aerobics, strength exercises as well as stretching in between conference calls or whatever else you\u2019re doing can assist you with improving your fitness levels in addition to the health of your heart. These types of exercises may just improve strength and \u2013 best of all &#8211; burn a few extra calories to boot.<\/p>\n<p>So, what we\u2019ve done is put together a list of personal training moves that you can do from behind your desk. Let\u2019s get desk exercising!<\/p>\n<p><iframe loading=\"lazy\" title=\"Side-To-Side Neck Stretch\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/ZSz6Vuhw6Do?feature=oembed&#038;enablejsapi=1&#038;origin=https:\/\/trifocusfitnessacademy.co.za\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h3><strong>Neck opener<\/strong><\/h3>\n<p>The neck opener stretch may assist with counteracting the tension that frequently comes with being seated in front of a computer screen all-day-long.<\/p>\n<p>To do this stretch, sit on your desk chair. Make sure that your spine is straight as well as that your feet are flat on the floor. Tilt your right ear in the direction of your right shoulder. Reach your left fingers toward the floor and then look down towards your right shoulder. Keep the tilt of your head and hold for one second. After this, turn to look up at the high left diagonal. Repeat five times and then do this on the other side.<\/p>\n<h3><strong>Side sparkler<\/strong><\/h3>\n<p>If you&#8217;re sitting for the majority of your workday, the chances are very good that your intercostals (the muscles which help your ribs expand as well as \u00a0contract when you\u2019re breathing) in addition to your obliques may need a dynamic.<\/p>\n<p>To perform the side sparkler, stand up tall with your feet hip-distance apart. Have a gentle bend in your knees and make fists with both of your hands. Bend your elbows into your waist and lean your torso to your right as you reach your left arm overhead and your right arm towards the floor.<\/p>\n<p>As you reach, open your fists and spread your fingers wide. Close your fists and bend your elbows as you come upright to pass through centre. Reverse and repeat. Breathe into your ribs and palms for about 20 reps.<\/p>\n<h2><a href=\"https:\/\/trifocusfitnessacademy.co.za\/contact-us\/\">Contact Trifocus Fitness Academy<\/a><\/h2>\n<p>Want to learn more personal training moves? If so then you really need to do our Personal Training Diploma. For more information, please follow this <a href=\"https:\/\/trifocusfitnessacademy.co.za\/courses\/personal-training-diploma\/\">link<\/a>.<\/p>\n<p><a href=\"https:\/\/trifocusfitnessacademy.co.za\/courses\/personal-training-diploma\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-5273 size-shop_single\" src=\"https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2018\/09\/footer1-1-600x96.jpg\" alt=\"Trifocus fitness academy personal training course registration\" width=\"600\" height=\"96\" srcset=\"https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2018\/09\/footer1-1-600x96.jpg 600w, https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2018\/09\/footer1-1-300x48.jpg 300w, https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2018\/09\/footer1-1-768x123.jpg 768w, https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2018\/09\/footer1-1-1024x164.jpg 1024w, https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2018\/09\/footer1-1.jpg 1250w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<p><iframe loading=\"lazy\" title=\"Personal Training Diploma -  Platinum Package\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/gk7KXWQUJ74?feature=oembed&#038;enablejsapi=1&#038;origin=https:\/\/trifocusfitnessacademy.co.za\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>With the economy as it is today, we\u2019re all working harder and harder. No longer do we work eight hours a day \u2013 we\u2019re working over weekends, in the evenings and on public holidays just so that we can make ends meet. The detrimental effect of this is that we don\u2019t get a lot of&#8230;<\/p>\n","protected":false},"author":7,"featured_media":14334,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rank_math_lock_modified_date":false,"footnotes":""},"categories":[2116],"tags":[2483],"acf":[],"_links":{"self":[{"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/posts\/14322"}],"collection":[{"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/comments?post=14322"}],"version-history":[{"count":0,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/posts\/14322\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/media\/14334"}],"wp:attachment":[{"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/media?parent=14322"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/categories?post=14322"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/tags?post=14322"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}