"Stool" - an exercise for home workout

It's 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 exercise of physical education and a healthy lifestyle.

No time?

Home training can include completely different exercises on the press, back and hips, but the easiest and most accessible is the "high chair" exercise near the wall. It does not take a lot of time and effort, but it does a great job. Moreover, this is one of the few exercises for which you can set a time limit, after which the load not only does not help, but can even do harm. And most importantly, this limit is only five minutes.

Exercise "high chair"

The principle of exercise is very simple. It is necessary to sit down and press your back against the wall so that its entire surface abuts against the plane. The upper part of the legs should be parallel to the floor. This position will ensure maximum load on the entire surface of the leg and buttock. 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 not always completely bend your legs, but the effect of such incompleteness will be much less.

Breathing during execution costs deeply and evenly. If the breathing is intermittent and inconsistent, blood circulation is disturbed, it is difficult to be in this position, however, it is also not worth detaining the air.

The "chair" (exercise) is performed for one or two minutes while there are strengths. If it becomes very difficult, then it is better to stop the exercise, repeating it the next time you approach it. It is important to avoid excessive pressure on your knees.

The number of approaches depends on the training of the organism. On the average, 3-5 approaches are taken. It is very important to stretch out after doing the exercise to stretch the muscles and so relax them. Otherwise, the leg may seize the cramp, and the muscles will remain in tension.

We complicate the exercise

The 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 carry out because of the desire to ease the tension and lean forward. It is important to keep your back flat. But with or without a support, the "chair" (exercise) is complex for the whole body.

You can add a load to your feet and alternately lift them, holding them in the air for about 5-7 seconds and pulling them forward a little. This will have an additional effect on the foot standing on the ground, and training the buttocks will become more active.

You can also take dumbbells in your hands and turn them up one at a time, trying not to disturb your balance. In the absence of dumbbells, an additional load on the hands can be given if you pull them in front of you parallel to the floor or to get them by the head.

Variants of the exercise are completely different, but do not forget the basic principle, which is of great benefit in training

What is useful?

First, the "chair" (exercise) is suitable for both leg training, and the development of gluteal muscles, loins, press 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 promotes the splitting of adipose tissue.

Secondly, a universal exercise is suitable for the whole family, even for children. It is useful not only for those who practice regularly, but also for those who have just started. By the way, this kind of loads is included in the school program of physical training.

Finally, the simplicity and accessibility of the exercise allows you to carry it out in the most dense schedule. Spending just 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 coaches almost all muscle groups, one does not go far. Both the press and the buttocks need further elaboration.

Also, do not rely on this exercise as the key. Over time, the muscles tend to get used to the physical loads of one type, and special attention requires training the buttocks. Once you feel that you are no longer getting the effect of this exercise, you can replace it with your feet swinging back in position on your knees or with simple sit-ups. In any case, you need to keep the active tone for each muscle involved.

And in no case should one forget about a healthy lifestyle in addition to all the stresses. Domestic training should be accompanied by regular and nutritious meals, an eight-hour sleep and outdoor walks.

Rapid results

You can not doubt that the result will not take long. After a few sessions with this exercise, the legs will become stronger, but the buttocks will be 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 having the opportunity to regularly visit the hall, you can get yourself into shape, and the "chair" (exercise) will help to achieve the goal.

By following these tips and instructions, you can check whether 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, you should stop doing the exercise. In any case, it's never too late to correct and correct everything.