4 simple workouts to be more productive guaranteed

4 simple workouts to be more productive guaranteed

Productivity is an important thing in our lives; we strive to do more and more on a daily basis. But on this journey of improving our simple lives, we should do more workouts that improve our productive lives. Being healthy and athletic does not only improve our health, it also improves our daily ability to work and go through life. Today I will introduce you to four simple workouts that will improve your life and guarantee you a productive workday with less pain and exhaustion.

Neck workouts

One of the most important but least practiced exercises are neck exercises. These train the neck, which can give you many benefits. On the one hand, a wider neck looks more attractive if you have already gained a lot of muscle mass. On the other hand, a strong neck is also guaranteed to increase your productivity and health. A strong neck will prevent injuries, improve posture, and, above all, reduce head and neck pain. The benefits of a trained neck are therefore clearly important for your own fitness and productivity. In particular, reduced head and neck pain reduces the risk of developing such symptoms when working at a PC for long periods of time. This can be particularly important if you often sit at your PC for very long periods of time.

How can you train your neck? First of all, you need a weight and a towel or cloth. It may sound strange at first, but you can use a piece of cloth as a cushion to protect your head. Before the exercise, don’t forget to warm up your neck, especially by doing stretches that target the neck. Then prepare the weight by wrapping it between the towels. 

To start the exercise, lie down on a bench or bed. This works on both sides of the neck. First lie on your stomach and then on your back. Your neck and head should not lie on the bench, but should hang freely straight in front of it. You should already feel a slight tension in your neck muscles; this is correct. Now place the weight on your head and hold it firmly. Make sure you keep your balance, however, and do not use your arms for additional support.

Now move your head up and down. The repetitions vary depending on your goals. If you want a larger neck, you should train hypertrophy, i.e., perform 12 to 16 repetitions. However, if you only want a stronger neck, 1 to 8 repetitions are suitable. Note that the weight should vary depending on your goal. If your chosen number of repetitions feels too light, increase the weight to make the exercise heavier. In the event that you don’t have a weight, you can also use everyday objects, such as a book. Also, you should do this exercise about 1 to 2 times a week; then it should be enough.

Hand(Grip) workouts

Another exercise is for the hand muscles. Training these takes little effort and time, but few people train this muscle group. These exercises increase your grip strength, improve your everyday functions, and prevent illnesses such as arthritis. As your hands are considered the most important and most natural tool for everyday life, you should definitely train them. However, you can only become productive by ensuring your hands are healthy and preventing cramps when you write a lot. This will make your hands much more flexible and able to withstand more.

The easiest way to train is to buy a so-called hand trainer. These can be found in fitness stores or ordered online.This hand trainer is also the easiest way to train your hand muscles, as the exercises can be performed easily at any time.For example, you can do this exercise while doing something inactive, such as watching a movie. This makes it easy to do on the side.A normal hand trainer can be set to different strengths, which means you can always increase your training.If you can’t buy a hand trainer, there are also alternative exercises, such as hangs, where you hang from a bar. Or you can integrate this into your normal workout with weights by making the weight of your dumbbell wider.

Kegel workouts

One exercise that contributes greatly to your health is the so-called Kegel exercise. This trains the muscles of the pelvic floor, which improves your sexual life. This means more stamina in bed, better erections, and better orgasms for men. There are also good benefits for female readers, which I would like to highlight here. On the one hand, sexual sensitivity in the genital area is increased, which significantly increases pleasure. It also increases the strength of orgasms and control in the genital area. 

If you are in a relationship, the sexual pleasure of both partners will increase significantly if you both do the exercises regularly. This will significantly improve your relationship and make you happy. A happier sexual life will give you more energy and motivation to perform your tasks with pleasure. So feel free to motivate your partner to do these exercises too.In addition to these values, the exercises prevent illnesses that occur in this area.But above all, it reduces the risk of muscle weakening with age. If the muscle is too weak, this can lead to erectile dysfunction.

To train this muscle, you can do a simple exercise that only takes 1 to 2 minutes. To do this, tense the muscle in the lower pelvic area and hold it for 5–10 seconds. Then relax it for the same amount of time and tense the muscle again. Make sure that you are tensing the right muscle and not the abdominal muscles. Do this twice a day, 6 out of 7 days a week. You can also download the necessary app from the App Store or Play Store to help you with this task. If you practice this for a while, you will soon see the first results. It is also recommended that you do this exercise if you are single.

In this case, this is a precaution for a future relationship but at least a health measure.

Back workouts

Readers who are already very active in sports are certainly already practicing back exercises. Back exercises have many benefits, like any exercise, but I would like to emphasize one in particular here. A trained back makes you stronger and more resilient when carrying everyday objects. Especially if you often have back pain, back training should usually provide relief. Even if you often work at a PC, you will have back problems at some point. Office work in particular can lead to back pain and even back problems over the years. You can therefore combat pain and prevent problems with this exercise.

You should train the entire back musculature, which is quite extensive.This also includes the back and shoulder muscles. The exercises I recommend are rowing variations, pull-ups, deadlifts, overhead presses, and planks. However, you will need equipment for most exercises, so you will either have to get some or join a nearby gym. You should also always warm up and stretch when doing these exercises. In addition, for optimal success, make sure you eat enough protein.