If you travel a lot and spend a lot of time in the airports carrying bags, there is still a way to keep in shape and stay active.
Say for instance you find yourself waiting in a long line to check in. If you carry two bags with you that weight approximately the same then there are a few things that you can do to work some muscles and get a little sweat while you waiting in line. That way you can “kill two birds with one stone”.
So if you carry two bags, about same weight, it’s a great opportunity to work on your trapezius muscles. Stand with the legs slightly apart and arms relaxed at the sides with a bag in each hand and do the following: shrug or lift the shoulders towards your head. Keep the back strait and the abdominal muscles contracted. If you get bored with this up and down movement you can also rotate the shoulders with an anterior to posterior rotation. Both exercises are great for the upper traps and Levator Scapula. If one bag is heavier than the other switch the heavy bag from one hand to the other. You can also do this exercise if you are carrying only one bag.
Another exercise you can also do while you’re waiting in line is side bends. Stand with the legs slightly apart holding a bag in one hand and do the following: Bend the torso to the side opposite to the bag. Return to the initial position. Alternate sets changing the side of the bag whiteout resting. Great exercise for the external-internal oblique.
Lateral raises is also a great way to kill some time while waiting in the airport lines. Stand with a straight back, legs slightly apart, arms hanging next to the body holding a bag in each hand or only one hand and do this: raise the arms to 35-45 degrees with the elbows slightly bent and return to the initial position. The best way is to raise arms to horizontal but that might make you look a bit strange to the people standing in line behind you. If you don’t care about this aspect then by all means raise the arms to horizontal.
Also you may raise the arms (arm) to 35-45 degrees and hold it at this position for 5-10 seconds( depends on how heavy the bags are) and return to the initial position after that. Both exercises are great for working the anterior, middle and posterior deltoid.
Holiday season is here and a lot of people will be traveling. If you are one of them, go ahead and try all this tips.
Have fun and Happy Traveling from LA Training Room!