The CDC estimates that the Americans sit for eight hours a day, but mockingly, our sitting device can be a flexible piece of exercise equipment: chair.
Chair exercises may also solve the 2 areas that need assistance as people grow age: strength and suppleness. Dr. Abe says, “As we are age, the two become important, because they help keep us dynamic and protect us from falling and injury.”
You can exercise almost any power and versatile exercise using a chair, and might modify them to challenge the movement. Here is a 4 exercise routine that solves large muscle groups. “If you have a problem with some movements, or if you are recovering from an injury or surgery, check with your doctor or personal trainer first.”
Push -up (arms, shoulders, chest, waist)
Place the back of the chair against the wall. Keep your hands on the seat of the chair along with the shoulder width. Follow your feet in order that your body is at an angle of 45 ° to the ground and make a straight line from head to heels. Your heels ought to be off the ground. Turn your hills on the perimeters and slowly down the upper body to the chair until your elbow is twist as much as 90 °. Hold for one to 2 seconds. Press against the chair seat and straighten your arm to return to the initial position. Do eight to 12 times. Relax and repeat the continuity twice.
- Make it easy: Push up in your knees with the hand in front of the seat.
- Make it difficult: It takes three to 5 seconds to cut back and lift your body.
Chair stand (abdominal, hips, front thighs and hips)
In front of the chair, the knees curved, the feet on the ground flat and sit a bit straight individually. Cross your arms and place your hands in your shoulders. Keep your back and shoulders straight, stand gently, stand, after which sit slowly. Do eight to 12 times. Relax and repeat the sequence a few times.
- Make it easy: Use your hands to assist stand.
- Make it difficult: It took five seconds to stand up from the chair.
Hip expansion (hips and back thighs)
Place the front of the chair against the wall. Stand 12 inches behind it. Hold on the back of the chair for balance, turn your trunk 45 °. Slowly lift your right leg straight behind you. Raise it increasingly more without bending your knee. Stop up from the highest after which slowly keep the leg down. Do it eight to 12 times. Repeat together with your left leg. Continue twice.
- Make it easy: Turn the knee of the lifted leg barely.
- Make it difficult: Lift your leg quickly, shortly, and keep a decelerate. Or wear ankle weight.
The body spread (cover, back)
This routine includes three long parts: side twists, twists and forward lean thin. Repeat the continuity two to thrice.
Side turn: Straight together with your arms, move upwards, and clap your hands, palms. Turn from the hip to the appropriate so far as possible without discomfort or discomfort. Hold for five to 10 seconds. Turn to the left and place for five to 10 seconds.
- Make it easy: Just lift an arm (right wing to bend the left and vice versa).
- Make it difficult: Keep tall on both sides.
Twist: Sit straight, cross your chest above your chest or keep your body down. Rotate your shoulders with none discomfort so far as possible. Keep for five to 10 seconds, then return to the initial position. Repeat the opposite side.
- Make it easy: Use behind the chair's arm or chair to show you how to twist.
- Make it difficult: Long tall tall tall tall tall tah lol tall tah lol tall tah lol tah lol
Forward lean: Sit with one leg and move forward and the opposite knee 90 °. Bend towards the enlarged leg, helping one hand on each thigh. Relax Keep moving on the waist until you are feeling one straight behind the leg. Hold for five to 10 seconds; Then return to the initial position. Change and repeat the positions of the legs.
- Make it easy: Wrap a towel or strap across the leg of the leg and pull the top to show you how to pull.
- Make it difficult: Stretch for more time.
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