Staying healthy and in shape can be very hard if you don’t maintain a specific lifestyle. The transformation is hardest at the beginning. These 5 simple exercises to do in your cabin are a great jump start and are designed so you can do them from the comfort of you cabin!
Truckers with a sleeper cabin can perform this exercise while taking a break. Plank exercises help strengthen your back, arm and leg muscles as well as your core. Wherever there is room, start off the exercise by getting on your hands and knees. Place your forearms and hands onto the ground with your palms facing downward. Kick back your legs so that you are placing your weight on your toes. Your entire body should maintain a straight line. Hold this position for 30 seconds.
Help relieve the stress and tension from your shoulder area by performing shoulder shrugs. Perform this exercise while stopped at a red light or on a lunch or dinner break. To perform the exercise, lift your shoulders up to your ears as if you’re saying “I don’t know.” Hold the position for a few seconds then release. Perform 10 to 15 reps throughout the day whenever you are feeling tensed or stressed.
Kneel over the side of a bench, or your bed area, by placing the knee and hand of your supporting arm on a bench. Position the foot of the opposite leg slightly back to side. Grasp the dumbbell from the floor. Pull the dumbbell up to your side until it makes contact with your ribs or until your upper arm is just beyond horizontal. Return until your arm is extended and shoulder is stretched downward. Repeat and continue with your opposite arm.
Sit down on a bench or your cab bed with dumbbells resting on your lower thighs. Kick weights to your shoulder and lie back. Position the dumbbells to the sides of your chest with a bent arm under each dumbbell. Press the dumbbells up with elbows to your sides until your arms are extended. Lower weight to the sides of your chest until a slight stretch is felt in your chest or shoulder. Repeat.
Sit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso.Rotate the palms of the hands so that they are facing your torso. You will start in this position.While holding the upper arm stationary, curl the weights and start twisting the wrists once the dumbbells pass your thighs so that the palms of your hands face forward at the end of the movement. Make sure that you contract the biceps as you breathe out and make sure that only the forearms move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
If you want more tips on how to stay healthy on the road, check this article here.
What are you doing to stay in shape? Do you know any other simple exercises to do in your cabin? Let us know in the comment section.
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