2023-12-01 13:51:00
If we want to work our legs, there is something we can do at home and very easily with just a chair.
December 1, 2023, 2:51 p.m.
Updated December 1, 2023, 16:08
As the executive director of Harvard Heart Letter, Julia Corliss, explains in Move of the month: Chair standa sturdy chair is all you need to strengthen your lower body muscles.
This muscle group, According to Vitónica experts, it is key not only to achieving perfect body balance., also to activate circulation in the area, improve posture and achieve stronger joints. The exercise proposed by Harvard University to achieve this at home is none other than get up and sit in a chair and we will tell you how to do it.
The best exercise to strengthen the legs according to Harvard
The first thing of all is to make sure before starting that the chair is well anchored to the floor. Leaning it on the wall is a great option, or performing the exercise on a non-slip mat that prevents falls. If you need to make the task easier, use a chair with arms. This way you can hold on to them when you are standing, but the movement will lose intensity when you are standing. the core, the central part of the body that is so important to strengthen, especially following 60 years of age.
We begin sitting with our feet hip-width apart. The balls of your feet should be facing forward and your feet should be completely flat on the floor before starting, with your hips and knees bent at regarding 90 degrees.
Place your hands on your thighs and stand up with your back straight, squeezing your abdominal muscles and exhaling as you slowly stand up. If you want to increase the difficulty, cross your arms over your chest. Sit up slowly, maintaining control of the movement. What we will do is exhale while standing and inhale when we sit.. Repeat the movement at least 8 or 10 times, rest for 30 to 60 seconds and do another set.
As a tip to increase stability, press your heels into the floor and squeeze your glutes as you stand.
As an extra, the Vitónica experts suggest include squats in our routine if sitting down and getting up falls short. In fact, with them we are doing “a complete exercise that involves practically the entire body, and promotes cardiovascular functioning.” Yes indeed, The work focuses on the lower body, specifically the quadriceps, glutes and hamstrings..
According to Harvard University on its health website “There is growing evidence to suggest that resistance exercise can improve weight loss efforts, prevent diabetes, and reduce the risk of dying prematurely from heart disease.”
The Vitónica experts add that with strength exercises we achieve that “the internal organs are kept in their correct positions and their functioning is optimized, improving digestion, intestinal transit, breathing and cardiovascular health.” It also improves posture, prevents injuries and increases calorie expenditure, although each body is different and we cannot know exactly the amount of calories we are going to burn with exercise, as proven in this studio Daniel G. Carey, University of St. Thomas.
Harvard University explained that Tai chi is the best sport to stay in shape all your lifeand they have also explained to us how should we walk if we want to lose weight. But If we want to strengthen our legs, there is something we can do at home and very easily: squats in a chair.
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