Exercices au bureau

Anti-stress & sports routine for motivated employees

Publié par Boogie on Jul 18, 2019 1:53:05 PM

That's it, you've learned to appreciate your burning shoulders. Your calves are now made of reinforced concrete and your abs would make JCVD pale, so you're ready for the second workout routine. If the first exercises were particularly discreet, the ones I will present here will surely attract some curious looks... 

If you didn’t have the pleasure of reading my interpretation of Corcovado, if you have no idea what a dips on an office chair is or if you have never done any squat in your open space, I advise you to start by reading my previous article:


At work routine


If you know exactly what I'm talking about, it's good to see you again. I hope you're ready to take it to the next level, because this material routine may make you sweat a little. 

As for the last routine you will need your office chair, but this time you will also need a sports elastic (available in most sports shops for less than 5€). A heavy investment for sure, but one that should bring you much more in the long term.

The objective? Spartan shoulders

First exercise of this routine and we find two regular customers of our routines: the charming shoulders. I will introduce you to a well-known exercise:  standing military press. Don't worry, no one is sending you to do your Universal National Service, it's just a name. To start, place one side of the rubber band under your buttocks and take the other side in your hands. Place your hands at shoulder height, elbows in the same line as the elastic, the latter resting on the back of your neck. This is your starting position. Stretches out your arms in the air without misaligning yourself, as if you had just finished your first IronMan. This is your arrival position. The exercise therefore consists of making extensions, then returning to the starting position, while retaining the descent.

If you don't have a lot of sensations because your shoulders are already particularly curved, don't hesitate to add a bottle of water (full) in each hand to increase the weight during the exercise. 


No need for a coffee table with such a large size

Now that your shoulders are 16 times their usual size, let's move on to the next exercise that targets, to your amazement, your shoulders. Absolutely great, isn't it? If you want to be smart when you are asked the question, this exercise is called lateral elevation

Sitting on the chair, knees at 90 degrees, put the elastic under your feet, and grasp the ends in both your hands. Your starting position: both arms stretched along your body. Your arrival position: Corcovado (or T-shaped depending on your affinity with Brazil). Don't hesitate to stay in the arrival position for about 2 seconds before starting the downhill phase, to add some difficulty to the routine (the more madnesses you do, the more you laugh). It is important that you are dynamic in the upward part of the movement, and that you control the downward part. This will allow you to better recruit your muscle and therefore not to do series "for nothing". This exercise works on the side of the shoulders, this beam is particularly useful for daily life, and therefore appreciated by all.

It is interesting to couple this exercise with the one of frontal elevations (still a little culture to spread). In other words, the starting position is the same, but here you must raise your outstretched arms facing you, if possible with the same distance as your shoulders. Same trick as in the previous exercise, try to keep a high locked position for about 2 seconds to maximise your pleasure. 

I guarantee you that after that, hitchhiking or calling a taxi will be child's play (and if you're member of Uber’s team, your phone will look lighter to you). 


What could be more beautiful than your pecs?

Third exercise and first time for a muscle whose appreciation varies greatly: pectoral muscles. I hear from here the claims and restraint of some of our Squaddies. Don't worry, you're not going to turn into Schwarzenegger in two movements of rubber bands. This exercise will strengthen your pectoral muscles and/or your chest, because yes, one does not prevent the other. That being said, let us get to the heart of the matter.


To do this exercise you have to pass the elastic band behind your office chair. One end in each hand at plexus height, arms apart as if you were about to hug your uncle who lives in Canada: you hold your starting position. The goal? Make your two hands join, keeping your arms straight. When your hands are joined, you have found your arrival position. Be careful to have the same intensity of execution on both sides, or take the risk of working on only one of your pecs. 

Once again if ,as the Spartan you are, you are hardly moved by the above-mentioned activity (triple count word), block the position when your hands meet for 2 seconds, then slowly return to the starting position. A voluntary contraction of the pectoral muscles also allows a better recruitment of your muscle fibres (in beef, concentrate on what you work on, it will work better). 

If you are asked what you are up to, it is called opposite, and this name comes from the particular position of the pulleys necessary to perform the exercise in the gym. And your culture was. 


Now you have all the cards to shape your upper body at the office. To go even further, here's how I advise you to get organised: 

Office development: 4 sets of 15 reps

Side Elevations: 3 sets of 20 reps

Front Elevations: 3 sets of 15 reps

Pectoral: 5 sets of 12 reps


It's already over this time, I'm counting on you to sweat on this routine! We meet again very quickly for the end of the upper body exercises, but also for the leg exercises


Tags: L'Entraînement, La Meute

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