po wyzwaniu PL.mp4

Get a slim waist in 3 weeks

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Super Model Abs & Waist

Ewa Chodakowska's plan entirely dedicated to the abs and waist – you'll strengthen your core, sculpt your abs, and slim your waist.

How to do a classic push-up?

The movement is performed by:

- the chest and arm muscles (triceps)

Additionally, it works:
- the abdomen, glutes, and legs (stabilize the posture)

Starting position:

Assume a front support position with your feet hip-width apart. Keep your elbows straight. Head, torso, hips, and legs in a straight line.

Movement:
Bending your elbows, lower your torso just above the floor. Return to the starting position. Repeat.

Directions:
Feet hip-width apart. Body in a straight line. Abdominal muscles contracted.

Classic push-ups

How to do push-ups with legs on a ball?

The movement is performed by:
- the chest and arm muscles (triceps)

Additionally works:
- the abdominals, shoulders

Starting position:
Assume a front support position with your feet on the ball. Toes pointed, head extended, and gaze directed at the floor. Raise your hips so your torso is parallel to the floor. Gently draw in and tighten your abdominal muscles.

Movement:
Bend, then straighten your elbows. Keep your torso stable. Repeat.

Tips:
Keep your torso stable. Don't tilt your head back. Support your hips to prevent them from sagging. Keep your abdominal muscles tight.

You'll need an exercise ball for this exercise.

Push-ups with legs on the ball

How to do push-ups on your knees?

The movement is performed by:
- the chest muscles

Additionally works:
- the arms, shoulders, and abdominal muscles

Starting position:

Assume a front support position with your knees on the floor. Keep your elbows straight, and your head, torso, hips, and thighs in a straight line.

Movement:
Bending your elbows, lower your torso just above the floor. Return to the starting position. Repeat.

Directions:
Feet hip-width apart. Your torso and thighs in a straight line. Engage your abdominal muscles.

Push-ups on your knees

Push-ups on your knees with narrow hands

This video is for you if:

You spend long hours at work in one position, at a computer
You perform repetitive activities that can lead to injuries and joint degeneration
You don't have time to work out after work and need a quick muscle relaxation
You want to reduce stress quickly
You want to take care of proper posture

A well-organized workplace is not only about the correct positioning of your chair or monitor, but also about proper lighting. 
Remember to have access to natural light while working - it's a good idea to occasionally take your eyes off the screen and look out the window.  

The Office Fitness series will help:
Reduce stress
Reduce tension pains
Ensure proper posture
Reduce pain caused by performing repetitive tasks at work
Ensure better well-being at work and after work

From the video you will learn:
* what luxes are,
* how to check if your workplace is properly lit,
* how to position your monitor in relation to the light.

How to adjust lighting in the workplace?

This video is for you if you are experiencing wrist pain. 

Do you do office work? Do you use a mouse much of the time? Do you suffer from carpal tunnel syndrome? 
This video is for you. 

The exercises shown in the video will help relieve pain or discomfort in the wrist area.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

How to rehabilitate your wrist without costs?

This video is for you if you suffer from discomfort in the foot area. 

The exercises presented in the video will help with fatigue or reduced mobility in the ankle joint, pain and discomfort caused by wearing uncomfortable shoes. 

To perform the exercises you will need: 

- A small roller 
- A massage ball
- A mat
- A comfortable outfit
- A bit of space 

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by repetitive tasks at work, and ensure a better sense of well-being - both at work and after work.

Self-massage with a ball or roller for tired feet

This video is for you if you work in a sedentary position. 

Did you know that a great alternative to sedentary work is to work standing up? By changing your position, you force your body to move more. 

By doing so, you relax tight muscles, relieve pressure on compressed internal organs, and simply get more exercise.

From this video you will learn:

* how to stand properly,
* how to work at an electric desk,
* how to organize a place for standing work.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Working in a standing position - how to do it?

If you need a way to relax your leg muscles this video is for you.

Sitting or standing in one position for long periods of time makes your legs tire quickly and often swell. To relax your muscles and relieve pain, it's a good idea to get regular self-massage. The video shows techniques for this type of massage, which include thighs (cellulite reduction), calves (improved circulation) and feet (muscle relaxation).

How to prepare for a self-massage? Warm up a candle, then wait 20 minutes for the wax to turn into a pleasantly warm oil. Choose a comfortable outfit that uncovers your legs so you can freely perform the massage.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Self-massage candles for tired legs

What should a healthy breakfast look like? 

In this video, you'll learn how to properly compose a breakfast to be healthy and meet your needs. 

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Ideas for a healthy breakfast

If you often complain of back pain then this video is for you. 

Do you feel that your body strains excessively during prolonged work in front of the computer? The cause of these ailments may be, for example, working in an unergonomic position. From this video you will learn how to organize your workspace so that it is comfortable and healthy for your body.

Thanks to this video, you will answer the questions: 
How to properly position the monitor?
How to choose the right mouse?
What keyboard will be best for you?

The Office Fitness series is for you if you spend long hours at work in one position; at the computer, perform repetitive activities that can lead to injuries and arthritis, need quick muscle relaxation, want to quickly reduce stress and take care of proper posture.

An exemplary workplace - tips from a physiotherapist

Do you feel that your legs are heavy and swollen, and everyday activities make it difficult for you? 

If your answer is yes, be sure to watch this video. The most common cause of swelling on the legs is prolonged sitting or standing work. It is also often accompanied by calf cramps, spider veins, pressure soreness, pain during movement and restless legs syndrome. 

How to get rid of these discomforts? One way is physical activity, so a set of specially prepared and presented in the video exercises will help you fight swollen legs. All you need to perform them is a small space, comfortable clothes and a chair to arrange your legs higher.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Exercises for swollen legs

This video is for you if you are experiencing wrist pain. 

Do you do office work? Do you use a mouse much of the time? Do you suffer from carpal tunnel syndrome? 
This video is for you. 

The exercises shown in the video will help relieve pain or discomfort in the wrist area. You will also learn what carpal tunnel syndrome is and how to deal with it. 

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Carpal tunnel syndrome - top exercises

If your legs are sluggish, sore and swelling after a long day at work - this video is for you. 

Body brushing is a well-known procedure using a special brush. However, in order to be effective, it must be done correctly, with the right techniques. Careful massage has many benefits - including moisturizing the skin, improving blood circulation and reducing swelling. If your legs need relaxation after a long day, be sure to watch this video.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Brushing your legs to improve circulation

Do you know what body brushing is and how to perform it?

Body brushing is a procedure that is great for the appearance of the skin - it helps fight cellulite, firms the skin and improves circulation. To perform it, of course, you need a special brush and knowledge of the proper techniques. From this video you will learn how to brush your body step by step, using the techniques shown. The self-massage includes the face, décolletage, arms, abdomen, back and legs.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Do it right