Workout after work: how to exercise properly in the evening

Working out after work isn’t just about toning your muscles after eight hours of sitting in one place. It’s also about emotional release. What is work? It’s often stressful, dealing with work issues, looming deadlines and unfinished reports. To avoid digesting the worries at home every night, people have come up with home workouts to help switch things up. Together with a fitness trainer we have compiled for you a set of exercises that everyone can do.

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“Training after a working day helps to restore strength and energy, to overcome stress.”

Why train after work?
Training after a working day

Kazalo vsebine

Why workout after work?

Even if it seems like you don’t have the energy not only to work out, but also to get home, know that your body knows how to switch and that you have a lot more resources than you think.

Evening exercise is useful, and it’s not just about muscle tone and general fitness, but about quality of life in general. After an evening workout, sleep will be stronger, because you will be banally tired, and in the morning you will feel much better. The next day will be more productive, and vigor will not leave you until the end of the working day.

Ekaterina Kravčenko: “If you have a “sedentary” job, I recommend choosing an active type of cardio-loading: running, exercise bike, cycling and so on. If you have had an emotionally stressful day, I advise you to pay attention to stretching, yoga, Pilates. Something that will calm you down and ground you. And if you want to stretch your muscles, you will have to resort to strength training – not only will you prolong your youth by pumping your muscles, but you will also get rid of layers of fat. The rule is simple: the more muscle, the less fat.

Workout after a day of work

And now we will tell you about the most balanced complex, which is suitable for everyone. After work, you should train all muscle groups so that you don’t overload a certain part of your body. In this way, recovery will go much faster.

Step lunges

Tehnika

Stand up straight, feet shoulder-width apart, in your hands you can take dumbbells or water bottles to further complicate the exercise.
Make a smooth lunge forward with the right leg, bend the left leg so that its knee looks down.
Return to the starting position. Next, pull the back leg forward, lift up and lunge with the left leg.
Keep your back straight and breathe evenly.

Perform 2-3 approaches for 12-15 repetitions.

Standing shin flexion with a rubber band on the foot

Tehnika

Step one foot on the elastic band, place the other foot in the formed loop.
Straighten your back and place your arms along your body.
Keep the working leg in the air at all times.
Move the leg backwards, bending it slightly at the knee.
Vrnite se v začetni položaj.
Do the exercise without pausing.
Change the leg and repeat the same movement.

Perform 2-3 approaches for 12-15 repetitions.

Curls on the abs

Tehnika

Lie down on the mat. Bend your legs at the knees and place your feet firmly on the floor.
Put your hands behind your head and lock them together.
As you exhale, slowly raise your body and try to touch your knees with your elbows.
Z vdihom se vrnite v začetni položaj.
Perform all movements smoothly, without jerks, do not pull your lower back off the floor.

Perform 2-3 approaches for 12-15 repetitions.

Dumbbell press on the floor

Tehnika

Take dumbbells in your hands and lie on your back.
Bend your arms at the elbows so that your shoulders are on the floor.
As you exhale, unbend your arms and extend them above you.
Hold at the top for a few seconds.
Z vdihom se vrnite v začetni položaj.

Perform 2-3 approaches for 10-12 repetitions.

Forearm biceps flexion

Tehnika

Take dumbbells in your hands, if you don’t have them, you can fill bottles with water and use them.
Put your feet about shoulder width apart, straighten your back, and lower your arms with the dumbbells along your body.
As you exhale, bend your arm at the elbow, raise it and turn it towards you with the back side so that the dumbbell is at about shoulder level.
Z vdihom se vrnite v začetni položaj.
Then perform the same element, but with the other arm.
You can bend your arms alternately or simultaneously.
Do not add amplitude, do not sway, only your arms should work.

Perform 2-3 approaches of 15-20 repetitions.

Ekaterina Kravčenko: “Another day you can train the muscles-antagonists or slightly change the structure of training.

Kvadrati

Tehnika

Put your feet about shoulder width apart, straighten your back, put your hands on your waist.
As you inhale, bend your legs at the knees to a 90-degree angle and perform a squat.
You can stretch your arms in front of you.
Exhale and return to the starting position.

Perform 2-3 approaches of 15-20 repetitions.

Shin extension sitting with a rubber band

Tehnika

Sit on a chair or sofa. Hook the rubber band on the leg of the chair or sofa. Put the other edge of the rubber band on the working leg.
Straighten your back.
Extend your leg and pull it forward so that the rubber band is stretched.
Nato se vrnite v začetni položaj.
After the approach, switch legs.
Try to breathe at the same pace.

Perform 2-3 approaches of 12-15 repetitions.

Reverse twists on the abs

Tehnika

Lie on your back, put your hands on the floor, stretch them along the body.
Bend your legs at the knees and pull them off the floor.
As you exhale, smoothly pull your knees to your chest.
Z vdihom se vrnite v začetni položaj.

Perform 2-3 approaches for 12-15 repetitions.

Side swings with dumbbells

Tehnika

Place your feet shoulder-width apart, take dumbbells in your hands.
Lower your arms along the body.
On exhalation with a powerful movement spread your arms apart and raise them up.
Try to make an accentuated movement with your elbows.
Z vdihom se vrnite v začetni položaj.
Do not sway during the exercise.

Perform 2-3 approaches for 12-15 repetitions.

Forearm extension with a rubber band

Tehnika

Take a rubber band in your hands, clamp one end of it in your fist.
Raise this arm so that the hand is at head level.
Hook the other end of the rubber band to the working hand. Bend it at the elbow. As you inhale, straighten the arm downward so that it is parallel to the torso.
Nato se vrnite v začetni položaj.
Change arms and do the same exercise.

Perform 2-3 approaches for 12-15 repetitions.