It is no secret that playing sports not only ennobles and helps maintain health, but also improves the emotional state and mood. However, not everyone has the opportunity to attend gyms due to lack of time, hard work and other things. In this case, save a short daily physical education and a healthy lifestyle.
No time?
Home training can include completely different exercises for the abs, back and hips, but the simplest and most affordable exercise is the “chair” exercise against the wall. It does not require much time and effort, but it is of great benefit. Moreover, this is one of the few exercises to which you can set a time limit, after which the load not only does not help, but can even be harmful. And most importantly, this limit is only five minutes.
High chair exercise
The principle of the exercise is very simple. It is necessary to sit down and press your back against the wall so that its entire surface is adjacent to the plane. The upper legs should be parallel to the floor. This position will provide maximum load on the entire surface of the legs and buttocks. Hands should be parallel to the body. In fact, you sit on a chair without him.
If it’s hard to start the exercise right away, you can first not fully bend your legs, but the effect of such incompleteness will be much less.
Breathing at runtime is deep and even. If breathing is intermittent and confused, blood circulation is disturbed, it becomes quite difficult to be in this position, but it is not worth holding the air either.
The "high chair" (exercise) is performed for one or two minutes, while there is strength. If it becomes very difficult, then it is better to stop the exercise by repeating it with the next approach. It is important to avoid excessive pressure on the knees.
The number of approaches depends on the body’s training. On average, 3-5 approaches are done. It is very important to stretch after doing the exercise in order to stretch the muscles and thus relax them. Otherwise, a leg may be seized by a cramp, and the muscles will remain in tension.
We complicate the exercise
A more complex form of the same exercise is to do the same without support for the back, that is, without a wall. This option is more difficult to perform because of the desire to alleviate stress and lean forward. It is important to keep your back level. But both with support and without it, the “chair” (exercise) is complex for the whole body.
You can add a load to the legs and lift them alternately, holding them in the air for about 5-7 seconds and pulling them forward a little. This will have an additional effect on the leg, standing on the ground, and buttock training will become more active.
You can also take dumbbells in your hands and alternately lift them, trying not to upset the balance. In the absence of dumbbells, additional load on the hands can be given if you stretch them in front of you parallel to the floor or put behind your head.
The exercise options are completely different, but do not forget the basic principle, which is of great benefit in training
What is useful?
Firstly, the “chair” (exercise) is suitable both for training the legs and for working out the gluteal muscles, lower back, abs and arms. In fact, the exercise is anabolic, that is, without active movements. This type of exercise helps to increase the endurance of the muscles of the body and directly contributes to the breakdown of adipose tissue.
Secondly, the universal exercise is suitable for the whole family, even for children. It is useful not only for practicing regularly, but also for those who have just started. By the way, this type of load is included in the school curriculum of physical education.
Finally, the simplicity and accessibility of the exercise allows you to perform it with the busiest schedule. With only two minutes a day, everyone has the opportunity not to interrupt their workouts.
Important Tips
First of all, do not forget about other exercises. Despite the fact that the “chair” (exercise) perfectly trains almost all muscle groups, you will not get far on one. Both the press and the buttocks need additional study.
Also, do not rely on this exercise as a key. Over time, muscles tend to become accustomed to physical activity of the same type, and training of the buttocks requires special attention. As soon as you feel that you have ceased to receive the effect of this exercise, you can replace it with the swings of your legs back in the position on your knees or with simple squats. In any case, you need to maintain an active tone for each muscle involved.
And in no case should you forget about a healthy lifestyle in addition to all the stress. Home training should be accompanied by regular and nutritious nutrition, an eight-hour sleep and walks in the fresh air.
Fast results
There is no doubt that the result will not be long in coming. After just a few exercises with this exercise, your legs will become stronger and your buttocks stronger. The most important thing is regularity and patience.
The exercise is approved by all trainers and fitness instructors, which once again confirms its effectiveness. Even without the ability to regularly visit the hall, you can get in shape, and the “high chair” (exercise) will help to achieve the goal.
By following these tips and instructions, you can verify that you are doing the exercise correctly. In no case should there be a sharp pain in the back and legs. If you feel such pain, then you should stop doing the exercise. In any case, it’s never too late to correct and fix everything.