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12 exercises with chairs that are suitable for any level of fitness

BingMag.com 12 <b>exercises</b> with <b>chairs</b> <b>that</b> are <b>suitable</b> for <b>any</b> <b>level</b> of fitness

You, like many people, may spend a lot of time sitting. It doesn't matter if you are studying, watching a movie, working out, or sitting in a chair tired, sitting too much can damage your health.

Although chairs are only designed for sitting, you can You can use them to exercise and increase your physical activity. By doing this, in addition to improving your health and fitness, you can prevent injuries caused by sitting and maintain your health. Injured or elderly people can also do them and strengthen their body. Sitting and exercising has no negative effect on the quality of your exercise and even helps you stay active and exercise regularly in any place and time.

In this article, we want to take a look at these exercises and Let's examine them. Follow us to introduce 12 sitting exercises that are good options for strengthening the body.

What is chair training?

BingMag.com 12 <b>exercises</b> with <b>chairs</b> <b>that</b> are <b>suitable</b> for <b>any</b> <b>level</b> of fitness

Exercise with a chair includes regular bodybuilding exercises that have been modified and adapted to a sitting position. Many people may not be able to do the usual standing exercises. These people can modify the exercises a bit and perform them in a sitting position.

You should get help from these exercises if you are injured or have problems with aging. Also, if you spend a lot of time sitting, you can do these exercises to stay active and stay healthy.

  • Top 8 Yoga exercises with a Chair for the Elderly (Reducing Pain in 15 Minutes)

What are the benefits of exercising with a chair?

Although standing exercise is better and keeps the body more active, you can also exercise your body with sitting exercises. Strengthen. These exercises provide more support to the body and also reduce the pressure of some movements to make you feel better. In addition, chair training requires few facilities and can be done at home or at work. Therefore, you save your time and money and easily walk in the right direction.

The best exercises with a chair

There are many exercises that you can do while sitting. Here are 12 exercises that are categorized into three groups: elementary, intermediate and advanced. Depending on your fitness level, you can go for these exercises and exercise.

1. Rotate the upper body

BingMag.com 12 <b>exercises</b> with <b>chairs</b> <b>that</b> are <b>suitable</b> for <b>any</b> <b>level</b> of fitness

To perform this exercise, first sit on the front edge of the chair and keep the upper body straight. Bend your elbows and place your hands behind your back, keeping your abdomen firm and your back straight. Support your head and gently turn your upper body to the left, back to the center, and now turn to the right and back to the center and look straight ahead. By repeating this movement in a few sets, you can easily strengthen the central muscles and increase the strength of the pelvis and back.

2. Dumbbell Press Head

BingMag.com 12 <b>exercises</b> with <b>chairs</b> <b>that</b> are <b>suitable</b> for <b>any</b> <b>level</b> of fitness

Sit on a chair and straighten your body. Hold a pair of dumbbells in your hands, straighten them and stretch them upwards, then bend and make a 90-degree angle at your elbows by straightening your back and keeping your core and abdomen muscles tight. Your elbows should be on either side of your body. This flexion and straightening of the arms creates a movement of the press head that you can do in a few repetitions and sets.

When the palms of your hands are facing up, move them straight up and down. Be sure to keep them parallel to each other. Then gently bend the arms again, making them at a 90-degree angle, keeping the balance balanced and parallel. Be careful not to lower your arms and elbows too much.

Reverse Butterfly Release (Horizontal)

BingMag.com 12 <b>exercises</b> with <b>chairs</b> <b>that</b> are <b>suitable</b> for <b>any</b> <b>level</b> of fitness

You will need a sports cache for this exercise. First, sit up straight on a chair and lean on it. Hold a stretcher with both hands and extend your arms in front of your body and at shoulder height.

Now keep your shoulders down, engage your back muscles, and try to stretch your arms. Move the sides of the body and pull back. Pause and bring your arms together again. Repeat this cycle and be careful to do it slowly and in a controlled manner. h3> 4. Sitting forward

BingMag.com 12 <b>exercises</b> with <b>chairs</b> <b>that</b> are <b>suitable</b> for <b>any</b> <b>level</b> of fitness

Sit near the edge of the chair and hold the sides with your hands. Extend both legs in front of the body and place the toes up; The heel of the foot should be on the ground. Gently raise one leg, lower, then lower the other leg and repeat the cycle by keeping the back straight and tightening the abdomen. The legs should go up and down periodically. Be sure to raise your legs as high as possible and then lower them.

5. Head legs

BingMag.com 12 <b>exercises</b> with <b>chairs</b> <b>that</b> are <b>suitable</b> for <b>any</b> <b>level</b> of fitness

Lean on a chair to perform this exercise with your shoulders in contact with the chair. Keep your back straight and your knees bent.

Now place a towel or slipper under your feet and stretch your legs to extend them. Try pushing the towel over your heels and folding your legs again. Folding the legs and counteracting the tensile force strengthens the hamstring muscle. Repeat this cycle to engage the leg muscles well.

  • 8 Great exercises to Strengthen the Hamstring Muscle and Improve Body Dynamics

Plank on the chair

BingMag.com 12 <b>exercises</b> with <b>chairs</b> <b>that</b> are <b>suitable</b> for <b>any</b> <b>level</b> of fitness

To run the plank on the chair, first place your hands on the chair and straighten your arms do. The elbows should be facing backwards and the elbows should be facing the back of the chair. Now stretch your legs back to the plank position. Hold for 10 to 15 seconds, then rest for a few seconds and do the exercise again.

Using a variety of plank movements can be one of the best ways to strengthen and shape your core muscles. Consider the muscles. Although this movement seems simple and is only a kind of fixed swimming, but it is very effective and is one of the best exercises with body weight.

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7. Scott

BingMag.com 12 <b>exercises</b> with <b>chairs</b> <b>that</b> are <b>suitable</b> for <b>any</b> <b>level</b> of fitness

Stand in front of a chair and spread your legs shoulder-width apart. Keep your back straight and your abdomen firm and firm. Now slowly lower your body until your hips hit the chair. Extend your arms in front of your body for more balance. When you hit the chair, pause and then stand up again by pressing your feet to the ground. Repeat this cycle.

Scott is a strength and dynamic workout that uses several muscles in the upper and lower limbs at the same time. Many of these muscles help you with everyday tasks such as walking, climbing or descending stairs, bending or carrying heavy objects. In addition, they play a role in other sports and physical activities. Therefore, it is very important to strengthen them.

suitable exercises for intermediate level

After regular high-level exercises and getting used to exercise, you can do the following exercises to increase your training pressure. Give.

1. Swedish swimming

BingMag.com 12 <b>exercises</b> with <b>chairs</b> <b>that</b> are <b>suitable</b> for <b>any</b> <b>level</b> of fitness

To perform this exercise, put your hands on a chair, straighten your arms, legs Lie on your back and sit in a plank exercise position.

Now gently bend your elbows and lower your body so that your chest is close to the chair. Go down until the elbows are bent at a 90-degree angle. Pause for a moment and then raise your arms again by stretching your arms. Repeat this cycle to strengthen the chest and arm muscles.

2. Rotate the arms

BingMag.com 12 <b>exercises</b> with <b>chairs</b> <b>that</b> are <b>suitable</b> for <b>any</b> <b>level</b> of fitness

First sit on a chair with your upper body straight and lean on it. Then hold a weight at shoulder height with both hands and straighten your arms.

Now try to move your arms by keeping them straight and moving them in an infinitely symbolic direction.


3. Reaching the arms to the legs

BingMag.com 12 <b>exercises</b> with <b>chairs</b> <b>that</b> are <b>suitable</b> for <b>any</b> <b>level</b> of fitness

To perform this exercise, first sit flat on a chair and extend the arms to the side of the body. So that your upper body looks like the letter T or cross. Now move your body slowly and turn your upper body slightly to the right and bend it forward. Simultaneously move your left hand forward and touch the outside of your right foot with your little finger.

Then slowly return to the starting position and this time bend to the left foot with your right hand. And touch it. Repeat this cycle 5 times for each side of your body.

Advanced exercises

The following exercises are great for challenging your body more and putting more pressure on your body.


1. Press with kettle bell

BingMag.com 12 <b>exercises</b> with <b>chairs</b> <b>that</b> are <b>suitable</b> for <b>any</b> <b>level</b> of fitness

To perform this exercise, sit straight on a chair and lean on it. Hold two kettles with both hands just above the chest and bend the elbows completely. Now lift the weights and move them up. Your hands should Straighten vertically and the kettlebell presses directly on the upper body.

Pause for a moment and then slowly lower the weights. Repeat this cycle to strengthen the upper body muscles. It is best to use light weights first to reduce the chance of injury. Once you get used to the exercise and get used to it, you can use heavier weights to challenge your muscles more.

  • 20-minute exercise program with Kettle Bell to strengthen your muscles li>

2. Sitting and standing

BingMag.com 12 <b>exercises</b> with <b>chairs</b> <b>that</b> are <b>suitable</b> for <b>any</b> <b>level</b> of fitness

With this exercise you can challenge and strengthen your whole body. To perform this exercise, first sit on a chair and stretch your arms in front of you. Take a deep breath, exhale slowly, and stand at the same time. Then breathe again and sit quietly in a chair.

Repeat this cycle and be sure to contract and engage all the muscles of the body to put more pressure on the body. You can also use a weight and hold it in front of your chest with both hands to increase exercise pressure.

  • 20 Easy exercises You Can Do Behind the Table
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Concluding remarks

You may spend a lot of time sitting for a variety of reasons. In addition, some people are injured and are unable to perform regular bodybuilding exercises. Therefore, sitting exercises are the best option to increase physical activity and reduce injuries caused by sitting.

The exercises we reviewed in this article can well strengthen the muscles throughout your body. From now on, try to live a more active life with the help of these exercises and exercise regularly. Of course, before doing these exercises, be sure to consult a doctor and be aware of your physical condition to minimize the possibility of injury.

This article is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the Digitica Magazine Disclaimer .

Source: Byrdie

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