Busy coming up with new and innovative ways to promote the upcoming 2014 Sochi Winter Olympics, subway stations in Moscow have come up with what is – quite literally – a great way to exercise.
Passengers can now travel for free, if they do 30 squats. They have added machines that calculate passenger’s squats and on the completion of the recommended 30 deep knee bends, gives the passenger a free train ticket.
You also needn’t worry if you are not yet fit enough for a 30 squat mission. Do as many as you can as you can and get 1/30th off from the value of a subway ride for every squat. Keep at it and you’ll be able to do the whole 30 and ride free of cost.
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We hope they continue this after the Sochi Winter Olympics.
While we are on the track, let’s look at five more exercises we can do on the go and end up fit and fabulous without taking the extra time for a dedicated workout.
Stand on One Leg When You Can
Try standing and balancing yourself on one leg when you are standing, going down an escalator, elevator, just chatting around the coffee machine or standing in a checkout line. It is effective resistance training that strengthens and tones muscles.
Tuck in your abdominal muscles every chance you get, whether it’s talking to someone, standing in an elevator, riding the subway or even driving your car. Now ease off for relief and tuck in again.
You don’t have to make such faces, but you can definitely tone up the backside muscles by squeezing them tight every chance you get. Squeeze as hard as you can for short periods of time throughout the day.
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Tuck in your abs, pull your shoulders back, squeeze your backside muscles and take your time getting out of a chair. Ideally, count to four going up and then four sitting back down.
While sitting on your chair, standing by the coffee machine or even during a quick trip to the loo, raise your right arm and bend your elbow so your hand reaches down to your left shoulder blade. Using your left hand, gently pull your elbow toward your ear for a slight stretch. Hold for 30 seconds. Switch sides.
We don’t promise herculean strengths but your triceps will definitely be stronger and more toned.