first_imgStomach VacuumSit in your chair with your back straight. Hollow your stomach by pulling your belly button toward your spine as far as possible. Maintain this position for five to 10 seconds, breathing normally throughout the exercise. Repeat 10 to 15 times.Knee LiftsKnee lifts target the abdominal muscles as well as the hip flexors. Sit in your chair with your stomach muscles stabilized and back straight. Maintaining this position, lift your right knee 10cm. Concentrate on using your abdomen for the movement. Slowly lower your leg and repeat with your left knee. Continue to alternate legs moving in a slow controlled fashion until you have completed 10 to 20 lifts with each leg.Leg FlexionLeg flexion allows you to discretely work your hamstring muscles on the back of your thigh. Sit in your chair with your knees bent to 90 degrees and your feet flat on the floor. Press your right foot into the floor while contracting your hamstrings as if you were drawing your heel toward your butt, except your foot maintains its position on the floor. Hold the contraction for 30 seconds then repeat the exercise with your left leg.Arm PressThis exercise targets the triceps muscles on the back of the upper arm. Rest your forearms on your desk so that your arms are bent to 90 degrees. Sit tall and stabilize your abdomen. Maintain this position and press your forearms into the top of your desk as if you were straightening your elbows. Hold this position for 30 seconds then relax. Next, place your arms beneath your desk with your palms up. Press your arms into the desk to contract your biceps and hold for 30 seconds before relaxing.Source: Livestrong.com WebsiteWebsiteWebsite WebsiteWebsiteWebsite WebsiteWebsiteWebsite Adequate exercise is often difficult to achieve, particularly if you’re employed in a sedentary office job. While simple changes, such as taking the stairs or parking farther away from the office do help to some extent, you can improve your fitness at work by exercising at your desk.Ankle and calf stretchesHold one foot off the floor with your leg straight. Flex your ankle pointing your toes up. Extend your ankle pointing your toes down. Do ten times and repeat with other leg. Next, draw a circle with your toes, moving one foot clockwise and then counter-clockwise. Change feet.Seated Leg RaisesExtend your leg straight out in front of you. Squeeze thigh and lift leg up and down in a slow, controlled manner for 15-20 repetitions, then lift leg up and complete 15-20 quick pulses of very small movement and follow that with a 15-20 second hold at the top.Heel RaisesSit tall, lift your heels off of the floor as high as you can until you are on the balls of your feet. Do this movement slowly and complete one set of 20 to 30 repetitions with both legs.Glute ClenchesGlute clenches will help improve the tone and shape of your butt even while you sit at your desk. Simply squeeze your glutes as tight as you can. Hold the squeeze for two seconds, relax then repeat the squeeze. Complete these 20 short clenches – and then clench and hold for 30 seconds.last_img read more

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first_img 0 Comments   Share   Grace expects Greinke trade to have emotional impact “They have a lot of guys,” Rolle added. “Ellington, I feel like he’s a great running back, I feel like he’s very versatile, catches it out of the backfield, quick, shifty guy. You add Chris Johnson, Fells had a great game last week.“You have so many weapons that they can utilize and get what they want done, you know, and execute.” The 5: Takeaways from the Coyotes’ introduction of Alex Meruelo Top Stories A guest of Burns and Gambo on Arizona Sports 98.7 FM Thursday, Rolle was asked about having to face Cardinals QB Carson Palmer, who passed for 307 yards and three touchdowns last Sunday. When answering, the safety instead pointed to the entire Arizona offense.“I think they have a dynamic offense, I think they have great execution in their offense,” Rolle said. “I think it all starts with Carson, obviously, and then you have a lot of intangibles like the great Larry Fitzgerald, who I’m very familiar with. And you have a guy you all call John Brown, but I call Smokey.”Fitzgerald, of course, was the leading receiver on the Super Bowl team Rolle was a part of. While the veteran isn’t quite that player anymore, he led the Cardinals with six catches and 87 yards in Arizona’s season-opening win against the New Orleans Saints.Also in that game, Palmer completed passes to eight different receivers, while targeting 10 in the afternoon. The Cardinals aim to spread the ball around, which helps to make them even more difficult for an opponent to defend.Because while Fitzgerald led the team in catches and yards, it was Brown, tight end Darren Fells and running back David Johnson who were on the receiving end of Palmer’s touchdown passes, while running back Andre Ellington also found the end zone on a short run. Derrick Hall satisfied with D-backs’ buying and selling Former Cardinals kicker Phil Dawson retires Antrel Rolle was on an Arizona Cardinals team that made it to the Super Bowl.That season, the Cards offense had a QB, Kurt Warner, who threw for 4,583 yards and 30 touchdowns along with a trio of receivers in Larry Fitzgerald, Anquan Boldin and Steve Breaston who all topped the 1,000-yard mark. They also had a running back, rookie Tim Hightower, who scored 10 rushing touchdowns.That was seven years ago, however. This season, Rolle is a member of the Chicago Bears, who are getting ready to host the Cardinals in a Week 2 matchup at Soldier Field Sunday.last_img read more

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