Leg exercises in an office chair. A set of back exercises that you can do right at your workplace

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Working in an office has many benefits, but sitting for long periods of time is harmful to your health and figure. A review of 47 scientific studies found that people who sit for long periods of time are more likely to suffer from cancer, type II diabetes, and heart disease. excess weight.

Good news: website I found 6 chair exercises for you that will help you feel cheerful and energetic. They can be performed right at your workplace.

Strengthens abdominal muscles, improves digestion, and also helps burn fat.

How to do it:

1. Sit on a chair. The back is straight, we do not lean on the back of the chair.

2. Place your feet on the floor in front of you, hip-width apart.

3. Keep your back straight. Raise your right knee and draw it towards your chest. At this time, the stomach reaches towards the spine.

4. Place your hands on your shins to better stretch your lower abs.

5. Do 20-30 reps, alternating knees.

In this position, all abdominal muscles work gently but effectively.

How to do it:

1. Bring your legs together.
2. Place your hands on the chair.
3. Keeping your back straight, lift your knees, bringing them closer to your chest. The abdominal muscles should tense at the same time.
4. Put your feet back in initial position, but don't let them touch the floor.
5. Do 10-20 reps.

Corrects the waist. Strengthened work of the lateral abdominal muscles helps remove fat folds on the sides.

How to do it:

1. Sit close to the edge of the chair with your back straight. Place your hands on the chair.
2. Bend your torso to the side, resting on one buttock.
3. Bring your legs together and lift your knees toward your chest as in exercise 2.
4. Return to the starting position. Repeat, leaning to the other side.
5. Do 10-20 reps on each side.

Helps burn fat on the sides and thighs.

How to do it:

1. Place your feet on the floor.

2. Straighten your arms to the sides at shoulder height.

3. Turn top part torso to the right side and lean forward, touching the toes of your left foot with your right hand. Hold this position.

4. Level up. Repeat the movement, touching the toes of your right foot with the fingers of your left hand.

5. Repeat 20-30 times, changing the direction of rotation each time.

Helps quickly burn fat and tone the muscles of the abdomen, back, and shoulders. To increase the load, you can do the exercise on a chair with armrests. The chair must have no wheels.

How to do it:

1. Sit on a chair and rest your hands on the armrests.
2. Raise your torso, lifting your hips and legs off the chair. At the same time, use your abs to lift your knees toward your chest.
3. Hold this pose for at least 15-20 seconds, then slowly lower and rest.
4. Repeat the exercise 4 times.

Very good for the waist: makes you work lateral muscles and muscles of the lower abdomen. The principle of execution is that one knee meets the opposite elbow, while the torso turns slightly.

How to do it:

1. Sit on a chair with your back straight, do not lean on the back of the chair. Place your hands behind your head.
2. Raise your right knee towards your chest, at the same time tilt your left elbow towards it so that they eventually touch each other.
3. Return to the starting position. Repeat 15 times.
4. Alternate knee and elbow, do 15 reps.
5. It is better to do 4 series of such exercises.

The previous 6 exercises are done while sitting on a chair. But we suggest you get up and do one more thing for greater effect. Don't go too far from the chair!

The benefit is to strengthen gluteal muscles and effectively combat fat on the waist and abdomen.

How to do it:

1. Stand behind a chair and rest your left hand on its back or armrest.
2. Raise your right arm above your head.
3. Lower your raised hand slowly. At the same time, raise right leg so that the hand touches the heel.
4. Return to the starting position, repeat 10-15 times.
5. Switch arms and legs, do 10-15 repetitions.
6. Make 4 episodes.

Now all you have to do is include these exercises in your daily workout, and the results will not take long to arrive. Especially if, in parallel with the exercises, you put into practice healthy eating and quality rest.

You've probably heard the phrase, "sedentary work is killing you." What if your office chair was secretly used for... strength training? is a set of exercises that will help you stay in shape even without special training. sports equipment and trips to Gym. Chair gymnastics is an excellent solution for those who do not have time for hours of training, but still want to stay in shape.

A set of exercises on a chair is selected in such a way as to work out the basic problem areas, while spending a minimum of time. These exercises can be done at home and even in the workplace, because all you need is an office chair!

So let's get started

Squats on a chair.

Stand with your back to the chair. Place your weight on your heels. Bend your knees as if you were about to sit on a chair. Now slowly lower yourself onto the chair, but before sitting down completely, pause for a moment a few centimeters from the seat of the chair. Now sit down completely and quickly get back to the starting position. Repeat the squats until you feel a burning sensation in your muscles, do a couple more squats and finish the exercise.

Half squats on a chair.

This exercise is performed in reverse order. First, squat over a chair, leaving a few inches between the seat of the chair and your buttocks. Now stand up sharply and squeeze your buttocks. Then sit down on the chair again and stand up sharply again. Do this exercise until your muscles burn, and forcefully do the last few times.

This exercise works the muscles of the anterior and rear thigh, as well as the gluteal muscles.

Body rotations

Sit completely on the chair. Place your hands on your belt. Now make turns top part torso to the right and left.

This exercise shapes the waist and is good for the spine.

Sit fully on the chair. Now do side bends of your upper body. First tilt to the right, then to the left. To increase the load, you can take some weight in right hand, if you lean to the right, or to the left, if you lean to the left.

This exercise works the side muscles, obliques, and all the abdominal muscles.

Leg raises.

Sit on the edge of a chair, lean back a little. Lift your feet off the floor. Now raise your legs so that your knees are at chest level. Then lower your legs down again, but do not touch the floor. Do this exercise until you feel a burning sensation, then forcefully do it a few more times.

This exercise will help tone your abs.

Sit completely on the chair. Place your hands on the sides of the chair seat. Now lift yourself up using only your hands. Try to align your legs, forming a corner. Stay in this position until you feel a burning sensation, wait a few more seconds and then finish the exercise.

This exercise will help tighten your abs and shape your arm muscles.

Push ups.

Place the chair's wheels on a stopper or prop the chair's back against a wall or table. Sit in front of a chair. Place your hands on the edge of the chair. Transfer your body weight to your hands. Now squat as low as possible, almost touching the floor and rise to the starting position. Perform the exercise until you feel a slight burning sensation in the triceps muscles.

This exercise is aimed at developing the triceps.

That's all!

I wish you fun and most importantly productive training! You will succeed!!

If you look closely, you can find a lot of completely free exercise equipment in the office. You just need to learn how to use them. Any workout, including office training, should begin with a warm-up. Perfect option- go up and down two or three floors. It's good to do this every hour or two. You will immediately “wake up” the circulatory system, which is sleepy from a sitting position. And at the same time, you’ll take a break from the hustle and bustle of work for a couple of minutes.
Let's warm up and start working

Exercise No. 1 for the front of the thigh

Sit on the edge of a chair and place your feet together, pressing your knees together. The back must be straight. Alternately straighten your left and right knees, pulling your toes towards you. Perform the exercise until a slight burning sensation occurs in the muscles.

If this exercise is too easy for you, straighten both legs at once, remembering to keep your knees together. This option also allows you to use your muscles. abdominals and backs.

Exercise No. 2 for the inner thigh

To work them out, it’s very good to use a small inflatable ball. Simply hold it between your knees and squeeze your legs rhythmically until your muscles become tired. If you don't have a ball at hand, use your fists as resistance.

Exercise No. 3 for the outer thigh

This is where stubborn “breeches” are formed. While sitting, press your knees together. Place your hands on the chair on both sides, at mid-thigh level. Overcoming the resistance of your hands, press on them, straining your muscles with all your might for 5–7 seconds, then relax. Repeat at least 20 times.

Exercise No. 4 for back surface hips

Place your feet shoulder-width apart under the table. If you are wearing high heels, it is better to take them off. Remember to straighten your back and tighten your abdominal muscles. Alternately press the heel of your right and left legs into the floor, holding the tension for 5-7 seconds. Repeat the exercise 10 times with each leg.

Exercise No. 5 – elastic buttocks.

Sit on the very edge of the chair and lean forward slightly. You can place your hands on the table in front of you, but do not put all your weight on them. Strongly tighten your buttock muscles and literally lift yourself a few millimeters above the chair. Hold this position for 2-3 seconds and lower yourself into place. Perform 12–15 repetitions.

Exercise No. 6 for the pectoral muscles

Sit on the edge of a chair, straighten your back and clasp your arms around the armrests of the chair so that your elbows and hands are on their outer surface. Now gently squeeze your elbows, trying to pull the armrests towards you. Just don't overdo it, otherwise you'll have to answer for a broken chair. Do 15-20 repetitions of this exercise, holding the tension for 5-6 seconds.

Exercise No. 7 – sculpted hands

Press your elbows close to your body and place your palms on the underside of the tabletop. In the same mode - 5-7 seconds of tension and relaxation - try to “lift” the table. This exercise strengthens your biceps. You need to do it “conscientiously”, until you feel a burning sensation.

Exercise No. 8 to strengthen the triceps

To complete them, you will need some kind of stable object - a table, chair or window sill.

Stand with your back to the selected object and place your palms on it, bending your elbows and moving them back. Sag your shoulders a little and bend your knees slightly, transferring your body weight to your arms. Now bend your elbows, trying to “turn off” the leg muscles, and then straighten them back. Do as many repetitions as you can.

Exercise No. 9 – sculpted abs

It's unlikely that you have the opportunity to lie down on the office carpet and elegantly perform a couple of sets of crunches. So sit on a chair. Straighten your back, straighten your shoulders and tighten your buttocks a little. Take a deep breath and as you exhale, draw in your stomach as much as you can. Perform at least 50 such retractions. The exercise should be performed precisely by tensing the abdominal muscles. Make sure that the diaphragm does not rise at all. It is very important to inhale and exhale rhythmically, so do not hold your breath.

Exercise No. 10 for the lower abdominals

While sitting, place your hands slightly behind you, palms forward. Bring your knees together. As you exhale, raise it slightly bent legs, remembering to keep your back straight. Do at least 30 approaches.

All exercises can be performed both together and separately. It is best to do them every day, alternating the load on different muscle groups. After your workout, drink water and, if possible, stretch your worked muscles.

The entire workout takes no more than 20 minutes. It’s not at all difficult to free up this time to take care of your own health and beauty!

When you don't have enough time to go to the gym, you can do simple exercises, sitting on a chair in the office: to lose weight and maintain muscle tone, to maintain beautiful posture or to get rid of fatigue. There are a number of simple movements that can be performed unnoticed by others, without getting up from your workplace.

Do you sit a lot at work and don’t have time to take care of your figure? This does not mean at all that you need to dutifully type overweight. A set of exercises for office workers allows you to put stress on those muscle groups that are sedentary work are forced to be in a relaxed state.

To get results from office fitness exercises, you need to adhere to several rules:

• the load should be regular - gymnastics should be done several times during the day, daily, supplementing it with any physical exercise on weekends;
• the duration of each set of exercises should be at least 15-20 minutes;
• each complex should include exercises for the muscles of the legs and abdominals, chest and shoulder girdle;
• you can perform complexes of different movements throughout the day, observing the previous rule;
• it is better to do several approaches in each exercise, achieving a slight tingling sensation in the muscle group being developed;
• between approaches you need to completely relax for 1 minute;
• You should not bring any exercise to painful symptoms - excessive load will make it impossible to repeat the movements the next day.

If possible, before performing a fitness complex for office workers, it is recommended to warm up the muscles, preparing them for the load: rub your fingers and hands, stretch them forward and to the sides, straighten your back, tensing your muscles, stretch, move your legs while sitting or walk around the office .

Examples of exercises for different muscle groups

If you take 1-2 suggested movements for each muscle group, you can independently create complexes lasting 15-20 minutes and alternate them throughout the day or perform new ones when the previous ones get boring. It is important to include loads on the legs, abs, and shoulder girdle in each complex. The sequence of movements can be arbitrary.

Workplace exercises for losing weight in the hips and abdomen are aimed at strengthening the muscles in these areas. They can be performed comfortably while sitting on a chair; a soft office chair is less suitable for this purpose. Each movement must be performed 10-15 times, relax for 1 minute and repeat. Do 3 approaches with breaks between them:

1. Starting position (ip.) - sitting on the edge of a chair, feet on the floor. Connect your knees, shins, ankles. Raise the leg, straightening the knee, if possible, straighten the limb completely, parallel to the floor (Fig. 1 (1)). Return to i.p. and repeat the movement with the other leg. A variation of this exercise for increased resistance could be to lift both legs at the same time (2). In this case, the limbs should remain connected from the knees to the heels. The movement trains the muscles of the thighs and abdominals well.
2. I.p. Same. Raise your heels, lifting them off the floor to the maximum height, and keep your legs tense, standing on your toes, for 10-15 seconds. Lower your heels to the floor, lift the front of your foot, also keeping your leg muscles tense. The movement is designed to train the calf and lower abdominals.
3. I.p. sitting on the edge of a chair. Stretch your joined legs forward and rest your heels on the floor. Raise your limbs to the possible height, smoothly move them apart and slowly return to the i.p. (3). When performing the exercise while sitting, you can lean on the edge of the table, hold on to the armrests of a chair or the seat of a chair. This exercise tones the muscles of the thighs, buttocks, lower back and abdominals well.
4. I.p. the same, legs bent at the knees, shoulder-width apart, feet on the floor. Leaning your hands on the tabletop or holding onto the armrests of a chair, lift your feet off the floor and raise your bent legs a few centimeters from the floor (4). Hold until the muscles fatigue and lower. This movement, imperceptible from the outside, puts tension in all muscle groups at once. Significant exercise is very important for losing weight, but you need to do the exercise constantly, including it in any complex every day.

Exercises for the lower body are invisible under the table. But you can also train your arms, chest, and shoulders while sitting on a chair.

Movements for the shoulder girdle and chest

Very discreet exercise- hold a book, folder, or stack of documents suspended while reading. Even the light weight of these items common to office workers creates additional stress on the arms and oblique muscles of the chest.

Imagine that the folder is very heavy, you can strain the muscles of this group until fatigue, relax them and repeat this.

You can do exercises in the office using your desktop as a simulator:

1. I.p. sitting on a chair, hands palms down on the table. Press down on the tabletop, tensing your muscles as much as possible. Save tension until tired and relax. Repeat 10-15 times.
2. Hands under the table, palms resting on the tabletop from below (Fig. 2 (1)). Tighten your shoulders and chest, as if lifting a table, and maintain the tension until fatigue.
3. You can perform movements with each hand in turn, and also place one of them on top of the tabletop and the other below. The force is applied in opposite directions.
4. You can combine movements, straining all muscle groups at once, by placing your palms on the outer or inner surface knee (2). The exercise comes down to trying to spread or connect the knees, overcoming the resistance of the hands.

Simple but effective, invisible movements are designed for both weight loss and overcoming physical inactivity. Light loads should be repeated throughout the day for maximum effect. You can perform the exercises in the office or at home, using a regular table and chair.

Hello again, my dears! What can we talk about on Wednesday? Of course, about the technical side of the training, and today the chair exercise is on the agenda.

After reading, you will learn everything about the muscle atlas, the advantages and technique of its implementation, also, especially for ladies, we will analyze whether a chair can contribute to the rounding of the buttocks.

So, make yourself comfortable, let's begin.

Chair exercise. What, why and why?

Tell me in spirit, where does the Motherland begin to create an elastic butt? Many girls are sure that they start with squats, and therefore, when they first come to the gym, they begin to “rape” their buttocks with various exercises. It would seem logical that you need to work the target muscle group. But the secret that few young ladies know is that “zhenya” needs to begin to be built by developing the hips and strengthening the knees, and here’s why... The gluteal muscles are resilient and strong muscle group who loves, for the most part, volumetric power load, i.e. they cannot be carried with light weight 7-1 0 reps per 2-3 approach. Considered light weight 1/2 from the woman's body weight. For example, if a girl’s natural weight is 50 kg, the weight of the barbell with weights will be 25 kg. For a newbie girl who just came to the gym and has never squatted before, 25 - quite decent weight. But that’s not the problem! Buttocks need a lot to grow. more weight (in this case we do not take into account foot placement), however, the knee joint already at 25 does not feel so great.

It turns out that the volumetric development of the fifth point will be restrained by the hips (usually women have weaker ones than men, quadriceps and hamstring muscles) and knees (they start to get sick when working with any serious weights). What to do? Give up on your goals at the very beginning of your journey? No, don’t give up, but include the chair exercise in your training.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Muscle atlas

The exercise belongs to the static/isometric class and is aimed at working the leg muscles.

The muscle ensemble includes the following units:

• targeted – anterior thigh;
• auxiliary - hamstrings, gluteus maximus, adductors, gastrocnemius, lower back muscles, rectus abdominis.

A complete muscle atlas looks like this.

Advantages

By performing the chair exercise, you can expect to receive the following benefits:

• development of strength in the front and back of the thighs;
• increasing the endurance of the body, in particular the lower body;
• strengthening knee joints;
• ability to perform heavier squats;
• development of concentration and balance.

Execution technique

The chair belongs to the exercises entry level difficulties. Step by step technique execution looks like this.

Step #0.

Go to the wall and press your back tightly against it. Take a step forward, place your feet shoulder-width apart, and point your toes slightly outward. Place your hands along the body along the wall. This is your starting position.

Step #1.

Inhale and, sliding your back against the wall, lower yourself down until your thighs are parallel to the floor. Holding the corner at knee joints 90 degrees, hold the static position as long as you can (no less 30 seconds). After the time has expired, return to the IP. Repeat the specified number of times.

In the picture version, all this disgrace looks like this.

In motion like this:

Variations

In addition to the standard version of the high chair, there are several variations of the exercise:

• with a dumbbell/weights in hand;
• with legs closed;
• with fitball for feet;
• on one leg.

Secrets and subtleties

To get the most out of the exercise, follow these guidelines:

• during squats, do not close your thighs, but keep them at a distance from each other;
• watch the angle in the knee joints, it should be strictly 90 degrees;
• while in a standing position, rest your feet on your heels;
• the rougher the wall, the easier it is to perform the exercise;
• to reduce the load, place your hands on your knees;
• ideally, stand in a static position each time until a burning sensation occurs in the quadriceps;
• breathing technique: arbitrary, free inhalation and strong exhalation through the mouth, lips with a tube;
• numerical training parameters: number of approaches 3-5 , holding position from 30 seconds

We're done with the theoretical side, now let's look at some practical points.

How to develop leg strength by working out at home

Professional athletes know that mass begins with strength, i.e. muscle volumes follow after an increase in muscle strength. The chair exercise is a great tool. (for both men and women) developing lower body strength. Research shows that isometric exercises are in a great way strength development.

If your goal is to pump up/enlarge your legs (men) and buttocks (women), then you should include the chair exercise in your leg exercise routine. For a beginner it is enough to 2,5-3 months 5 Once a week, hold home gatherings in a standing position, performing 4-5 approaches to 30 seconds Every week (ideally a new day) it is necessary to increase the time by 5-10 seconds The chair is especially suitable for women with weak knees who want to remove the flatness of their buttocks.

Use this exercise, and over time you will be surprised how quickly your buttocks began to increase in volume.

How long to do the high chair?

Despite the apparent ease of the exercise, it is very stressful for the leg muscles. On initial stage You are unlikely to be able to stay in one place for more than 30 seconds The American Council on Exercise has compiled the following high chair rating chart:

• men: excellent result– more 100 sec, good - 75-100 sec;
• women: excellent result – more 60 sec, good - 45-60 sec.

Bring your gatherings to the specified values, and strong legs You're covered.

Afterword

At the AB project, we try to analyze not only classic themes and movements, but also something new, not hackneyed. Today it's a chair exercise. I am sure that until now you have never done it before, and the key here is until now, because after finishing reading you will definitely include this static in your daily activity. It is so?

I hasten to say goodbye to this, see you soon!

PS: Do you do isometric exercises? Which?

PPS: did the project help? Then leave a link to it as your status social network- plus 100 points towards karma guaranteed :)

With respect and gratitude, Dmitry Protasov.