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The lower part of the body suffers from sitting. After 8 hours of work at the computer, legs swell, blood circulation slows down, and veins on the calves unpleasantly bulge. While we can still stretch our back and arms, the lower part definitely remains without attention.
We spend a lot of time sitting at the desk. We have created a simple exercise complex that can be done in your place. It can be done in 15 minutes. But as a bonus, we share tips on how to improve results and get a beautiful figure. Before performing the complex, we recommend consulting a doctor, as well as increasing the load gradually, taking into account your health and physical condition.
Continuation of the article
1. Rising on tiptoes
This exercise helps to stretch the ankle joints and prepare them for physical load.
• Stand behind the chair, lean against the chair back.
• Lift your heels off the floor until you stand on your toes.
• Lower your feet back.
• Do 3 sets of 10 repetitions.
2. `Jumps` while sitting
This exercise prepares the cardiovascular system for training, increases muscle tone, and strengthens the inner thigh.
Sit straight, bring your knees together, lower your arms to the chair.
Stretch your arms above your head while opening your legs.
Repeat as quickly as possible 20 times.
3. Running in a chair
This exercise completes the warm-up, increases endurance, and effectively burns calories.
Sit on the chair, straighten your legs and stretch your toes.
Bend your arms at the elbows and lean back so that your shoulder blades touch the chair back.
Pull your left knee to your chest and turn toward it with your right shoulder.
Quickly switch to the other side: lower your left leg, lift your right, and turn your left shoulder toward it, imitating running.
Do 30 repetitions.
4. Squats with a chair
Moving to the main part. This exercise comprehensively trains the lower body, especially the hips. It also works the back and abdominal muscles.
• Stand next to the chair, turn your back to it.
• Place your feet shoulder-width apart, stretch your arms parallel to the floor.
• Lower your hips until they touch the seat.
• Return to the starting position, repeat the exercise 20 times.
5. Bent leg raises
This exercise excellently strengthens the muscles of the front of the shins and hips.
Stand facing away from the chair and hold onto the desk.
Bend one leg at 90 degrees.
Lift the heel and touch the chair back with it, return to the starting position.
Repeat the exercise 20 times with each leg.
6. Leg raises with foot rotation
This exercise engages the hip muscles and the muscles that perform flexion functions.
Sit on the chair, bring your legs together.
Extend your right leg and rotate the foot outward.
Hold for 5 seconds, return the leg back. Lower the leg.
Repeat the exercise 15 times with each leg.
7. Bulgarian split squats
This exercise strengthens the front of the hips, the tendons under the knee, and the calf muscles.
Place your left leg on the chair behind you.
Keep your back straight, hands on hips.
Bend your right knee at 90 degrees until the left knee almost touches the floor.
Straighten your right leg and return to the starting position.
Repeat the exercise 15 times, then switch legs.
8. Hip exercise
This exercise strengthens the front of the hips and tendons.
Stand behind the chair, place your feet shoulder-width apart, slightly bend your knees, and lean on the chair back.
Extend your right leg to the side as high as possible without moving the upper body.
Hold for a second and return to the starting position.
Repeat the exercise 20 times, then switch legs.
9. Squats with rising on toes
This exercise fully develops the lower body with an emphasis on the calf muscles.
Stand behind the chair, lightly touching the chair back.
Lower your hips so that your legs are bent at the knees by 90 degrees.
Rise on your toes as high as possible without changing the position of the hips or knees.
Stay in this position for 2-3 seconds.
Lower your feet, repeat the exercise 25 times.
10. Leg raises with bending
This exercise strengthens the hips, flexor muscles, and tendons under the knee.
Stand at the chair back and hold it with one hand.
Slowly bend forward while lifting your right leg 180 degrees parallel to the floor.
Keep your back straight, touch your left foot with your right hand.
Return to the starting position.
Repeat 10 times alternating with each leg.
11. Back of the legs stretch
This exercise restores the back of the hips and leg muscles after training.
Sit straight on the chair.
Extend your left leg and touch the toes.
Hold for 15 seconds.
Repeat the exercise with the right leg.
12. Front hip stretch
This exercise restores the hips and joints after exercise.
Stand behind the chair and lean on the chair back.
Bend your right leg, grabbing it by the toes.
Stretch the leg as far as possible and press it to the hips.
Hold for 15 seconds.
Repeat the exercise with the left leg.
13. Body stretch
This exercise completes the recovery after training, stretches the spine, lower back muscles, hips, and the back surface of the hips.
• Sit on the chair with a straight back and place your legs at 90 degrees.
• Slowly bend toward your feet until you touch them.
• Stay in this position for 2-3 seconds.
• Return to the starting position and repeat the exercise 2 more times.
Bonus: 4 tips to help on the way to a slim figure
For the prevention of diseases associated with a sedentary lifestyle and maintaining a healthy weight, the World Health Organization recommends:
• Devote at least 150 minutes per week to moderate-intensity activities.
• Continue each session for at least 10 minutes.
• Gradually increase the load to 300 minutes per week and get additional health benefits. 300 minutes is 4-5 ten-minute breaks for exercise per day.
• Dedicate strength exercises involving major muscle groups to 2 or more days per week. From our complex, squats in all variations are considered strength exercises.
What other exercises do you know that can be done without leaving the chair?
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