People who spend most of their time in a sitting position will always benefit from abdominal exercises in their stools. Light exercise, which can be performed without getting up, helps to maintain vigor for the whole day and significantly improve physical condition.
Charge on a chair
The position of the body when performing one or another exercise for the press on a chair is not chosen by chance at all, as people think mistakenly. To work out this muscle group is best, of course, lying down, but not every person has such an opportunity. Fortunately, the press can be worked out well in a different position. The most important thing here is to make sure that other muscles are not involved.
Exercises with a chair for the press are ideal for those who, for health reasons, cannot perform a full-fledged workout, maximally loading the necessary muscles. "Sitting" loads provide sufficient mobility and make it possible to keep muscles in good shape.
Warm up
Before you begin to perform exercises for the abs on a chair, you must definitely warm up well. To do this, get out of the chair and perform elementary torso to the sides, forward and backward, turns and so on. In this case, it is necessary to monitor the back - it should be straight.
Exercise complex
Simple exercises for the abs on the chair are available to everyone. They can be performed both by women and men, regardless of their weight and age. The complex is quite light, but for those who have not previously played sports, at first it may seem simply unrealistic. This feeling will disappear after a week of regular classes.
To complete the complex, you will need the most ordinary chair with a back, but without handles. If it’s comfortable to sit on it, then it will fit perfectly to perform some other actions.
Specialists distinguish the following exercises for the press, sitting on a chair as the most effective:
- With a straight back and tense buttocks, inhale deeply and draw in the stomach as much as possible, hold your breath for 5-8 seconds, then exhale and relax. All you need to repeat 30 times.
- Having moved to the edge of the chair, rest against it with your hands and stretch straight legs forward. Alternately, you need to bend your legs and pull to the chest, and then return to its original position. This exercise is performed 6 times on each side.
- Without rising from the edge, you should place your hands slightly behind the body and lean back so that the support feels good. The legs must be torn off the floor and bent at the knees. Legs must be simultaneously pulled to the chest and lowered down or straightened in front of you. This should be done without touching the floor. In the process of doing this, the hands should in no case be strained, because of this, the press will not get enough load. This exercise needs to be done 20 times.
- Turning sideways to the back of the chair, you need to grab it with one hand, tilt the body as far back as possible and stretch your legs forward. You need to rise smoothly, while simultaneously bending your legs to your stomach, and then at the same pace to return to the original position. A total of 15 repetitions is recommended.
The number of repetitions in these exercises is indicated for beginners. This applies to both beginner athletes and people who have already played sports before. As soon as they become easy to implement, you need to increase the number of approaches or add the number of repetitions. This is done on the basis of their health.
results
Many people, before starting training, are interested in what results can be obtained from exercises on the press, sitting on a chair? Actually, the results are impressive.
Holders of excess weight during regular classes get rid, as a rule, of hated kilograms in just a couple of months. Thanks to exercises, they feel lightness and a surge of strength, so working in a sitting position is no longer so boring.
In people who do not have problems with folds in the abdomen, a month later, relief begins to appear. Of course, it is impossible to achieve ideal cubes in such a short period of time, but it is quite realistic to approach this goal.
In general, office workers who cannot bring themselves to spend half an hour at home on a full-time training are satisfied with the results. They are happy to perform exercises every day, increasing the number of sets and reps, thereby improving their physical fitness.