There are a lot of exercises to strengthen the muscles of the buttocks and legs. But the “chair” is one of the most common. And for good reason. Of course, it is useful for those who in a relatively short time want to find a beautiful figure. But its main advantage is that it can be performed at home, it does not require sports equipment. The only thing required for a significant result is self-organization.
What does the chair exercise do?
Excessive volumes in the hips, cellulite and overweight are the main reasons that guide this exercise. But does everyone know that several versions of the “stool” make it possible to pump over various muscle groups? And, in addition, significantly improve your health:
- normalize blood circulation;
- reduce swelling;
- improve posture;
- prophylaxis of intervertebral hernia;
- strengthen the vestibular apparatus;
- strengthen the heart muscle.
From the above points it is clear that this exercise will not only “pump” the legs, but also help get rid of varicose veins, restore posture, reduce or relieve pain in case of problems with the spine, as well as with the “vagus kidney”. This exercise is useful for those who have frequent dizziness with sudden raising of the head.
Basic exercise
"Stool" involves the muscles of the back and legs.
- Stand with your back to the wall, legs together and at a distance of 30 cm from the wall.
- Leaning back against the wall, "sit" on an imaginary chair.
- Stretch your arms along the torso. Put your feet shoulder width apart.
- Keep your pelvis and knees at right angles.
- Stay in this position for 1-3 minutes.
Exercise options
Squats on the “stool” pump the thigh muscles, calf muscles.
- Stand with your back to the wall and press the shoulder blades and lower back to it.
- Stretch your arms along the torso.
- "Sit" on an imaginary chair, do not tear your back from the wall.
- Keep your knees at a right angle.
- Squat 10 to 20 times in 3 sets.
Exercise "stool" for the legs
The load is placed on almost all the muscles of the legs.
- Stand with your back to the wall, put your feet shoulder width apart.
- Extend your arms straight in front of you. Another option is to bend your arms at your elbows and press them to your chest.
- Leaning back against the wall, "sit" on an imaginary chair.
- Keep your knees and pelvis at a right angle.
- Stay in this position for 1 to 3 minutes.
From the first time to perform the exercise "chair" is quite difficult. The most important thing is not to overdo it. You need to start small: "sit down" on an imaginary chair and linger for a few seconds. Gradually increase the time. Then you can perform the exercise in several approaches.
"Stool" with raising legs
The load extends to the muscles of the legs, hips and buttocks.
- Stand with your back to the wall, feet shoulder-width apart.
- For beginners - hands along the body, pressed against the wall. Gradually, you can complicate - stretch your arms in front of you or bend at the elbows and press to the chest.
- Leaning against the wall, “sit down” on an imaginary chair.
- Keep your knees and pelvis at a right angle.
- Remaining in this position, raise one leg up in front of you. With the other foot, repeat the same.
Dumbbell Exercise
Exercise "chair" with dumbbells in the work includes soleus muscles, quadriceps, increases the load on the muscles of the back and hips.
- Stand with your back to the wall, put your feet shoulder width apart.
- Leaning back against the wall, "sit" on an imaginary chair.
- Hands with dumbbells stretch forward.
- Keep your knees and pelvis at an angle of 90 degrees.
- Stay in this position for 1 to 3 minutes.
Options for exercises with dumbbells can also be gradually complicated - perform squats, raise legs, increase time and number of approaches.
"Stool" by the wall
The object of our study is the “chair” exercise against the wall. What muscles work when doing the exercise?
- Calf
- Big buttocks.
- Flounder.
- The quadriceps femoris (quadriceps).
- Back muscles (extensors).
- The back of the thigh.
Exercise Recommendations
So, the exercise "chair" how to do it right and get the most out of it? The main difficulty is to keep the body in the correct position. Performing a highchair exercise is difficult due to the fact that it is rather difficult to hold your back. While doing squats or leg lifts, it’s almost impossible. Therefore, initially it is necessary to pay attention to precisely keeping the back straight. When the legs are bent at an angle of 90 degrees, then at the initial stage, hold them for only a few seconds. Return to starting position as soon as tension is felt in the muscles.
During the squat, make sure that the knees do not extend beyond the tips of the toes. This is fraught with damage to the knee joints. Hands should be extended and relaxed. Helping yourself is undesirable. If the exercise "chair" is correctly performed, then a strong tension is felt in the legs. There is no pain in the lower back and back.
At first glance, the exercise is very simple, but not everyone succeeds in correctly performing it. The most important thing is to stick to the technique. The key to successful muscle leveling of the legs is the correctly performed exercise "stool".
Feedback and Results
Numerous reviews confirm that such an apparently simple exercise is quite difficult to perform. Especially the squats. But it's worth it! The effect is amazing - legs are well pumped, changes are noticeable in a month. Not only the legs become slimmer, but the weight goes noticeably. For quick results, remove fatty and floury foods from your diet - and after 2 months you can boast with slim legs and a figure.
In reviews, many write about their successes. With an inactive lifestyle (sedentary work) it is quite difficult to get in shape. There is no time for the gym, and I can’t devote more than 20 minutes to classes at home. Here is the "high chair" and helps out. With daily exercise, a lot of time and is not required.
Before occupying 5 minutes, it is advisable to “stretch out" - to walk, jump. Otherwise, the knees “burn” after the exercise. After a month, the legs and, most importantly, the hips noticeably slimmer. The eternal problem - “ears” on the hips disappears. Hard, but the end justifies the means.
How to achieve results in a month?
If you need to get rid of fat on the sides and abdomen in a short time, then the “chair” exercises will not be enough. Physical activity must be given 30–40 minutes, supplemented with 3-4 exercises - on the press and cardio. At each workout, perform the “chair” exercise, the rest - alternate. For example, one day to focus on the muscles of the arms and chest, the other - the muscles of the abdomen. Thus, all muscles will be “pumped”, the effectiveness of the training will be much higher.
For quick results, high-calorie foods must be excluded from the diet. Fractional and frequent meals in combination with physical activity will significantly accelerate weight loss and activate metabolism. This will help not only lose weight, improve overall health, but also achieve much faster the main goal of the “high chair” exercise - slim legs.