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10 chair exercises to get fit at home
Fitness
When we exercise standing up, we move our body a lot, we balance… on the other hand, sitting, the trunk does not move, the back is attached to the backrest and the abdomen is in tension.
Better late than never. The last few months have shown how important it is to exercise. Working from home and prolonged stay indoors has triggered physical health problems for many of us: weight gain, swollen bellies, cellulite …
Sitting in chairs and armchairs for so long (most of them uncomfortable to work with) has done our body a disservice, that after so many days, weeks and months it feels numb, without elasticity and lazy. And when reality cannot be changed because the situation due to Covid-19 requires it, there is no other choice but to change perspective and begin to see what surrounds us “with different eyes.” We can not go
to the gym or do we have machines or sports equipment at home? We can start to use the chairs in our house as the tool we need to work biceps, triceps, legs and back, among others.
Working with a chair makes our back more supported: «When we do it standing up, we move our body a lot, we sway … on the other hand, sitting down, the trunk does not move, the back is attached to the backrest and the tense abdomen», Says Miguel Ángel Peinado, personal trainer, which proposes a series of basic exercises to start exercising with a chair, all of them with variations in case you want to increase the difficulty.
To work biceps and tricepsWith or without equipment, the dumbbell recommends the following exercises:
1. Hammer. With the arms stretched forward or to the sides, we bend the arm so that the dumbbells try to reach the knees and then go up to the shoulders.
2. With the arms stretched above head, we bend the elbow and bring the dumbbell or bottle of water to our neck.
3. Triceps dips leaning on the chair. Have you ever made funds? Remember to keep your back straight but without straining your neck. Keep your legs straight and lower as much as you can flexing your arms, and stretch them fully on the rise.
To work shoulders there is also a selection:
4. Circles. With your arms stretched out, circle forward and alternate with backward circles. In this way we work not only the shoulders, but also the scapulae.
5. Shoulder press. It consists of raising and lowering arms, always at a 90º angle and then stretching the arm completely, as it appears in the image.
Exercises to improve back mobility:
6. With your elbows at shoulder height, bring your arms back to meet shoulder blades, and then forward, trying to bring both elbows together.
7. Lean your back slightly forward and row. Raise the elbows close to the body upwards, as if pulling with a thread from the elbows towards the ceiling, controlling the descent. From this same position we would arrive at another very good exercise to do sitting in the chair: the bird (8), which consists of raising the entire arm.
9. Bending in the chair. As if it were a basic push-up on the mat, but this time supporting the hands on both sides of the chair to work triceps.
10. Bring your knees to your chest. One of the simplest exercises. With your back perfectly supported on the backrest, bring one knee as close to your chest as you can, and repeat the same sequence with the other. In this way you will be gaining flexibility.
The personal trainer Miguel Ángel Peinado took advantage of the days of confinement to upload a video to his social networks and show how with a couple of bottles of water and a chair you can train a whole body.
See this post on Instagram
‼ ️ CIRCUIT ARMS💪‼ ️. – Today it’s time to put a cane to the upper body and for this I leave you a very easy circuit of 8 exercises so that you can do at home with bottles of water😀💪. – We hold 30 “in each exercise and rest 10”. After each lap we rest 2 ‘and do it 5-6 times. – There are no more excuses to stay in shape! 👏. ➖➖➖➖➖➖➖➖➖. #migueltrainer #yomequedoencasa #workout #burn #fitgirl #coach #fitness #juntospodemos #motivation
A post shared by Miguel Ángel Peinado (@ miguel.trainer) on