Chair Strength Training: 11 Strengthening Exercises for an Effective Full-Body Workout

2024-07-26 15:17:58

Think you don’t have exercise equipment at home? Think again!

A simple lounge chair Already offers numerous possibilities for strengthening all muscles of the body, even for experienced athletes.

The exercises we provide here are also suitable for athletes because they already need in good health for correct execution.

Less experienced athletes will move to simpler movements with less risk of injury.

Upper body, abs, glutes, quads and stretches: here’s what you need to do to prepare for your next training session intensive course At home or in the office.

Upper body strengthening

1/Push-ups with head down

1. put yourself in plank position, standing on tiptoes on the chair. Maintain a good “grouping” with your legs straight.
2. Push your heels back toward the backrest.
3. Bend your elbow as far as possible, then lift up with your arm straight. Stay strong throughout the exercise.

for higher difficulty :

1. Starting in the same position as the previous exercise, place one foot close to your hip while keeping both thighs at the same height.
2. Bend your elbows to perform a push-up, then straighten your arms.
3. Straighten the previously bent leg. Lift it up without arching your back.
4. Perform push-ups again, keeping your legs in the air.
5. Return to starting position. Repeat the sequence switching legs.

2/ table

Very effective for exercise tricepsthis exercise requires using two chairs as parallel bars.

Place them face to face, shoulder width apart, then:

1. Sit on the floor between two chairs and rest your elbows on the seats.
2. Press into your elbows and lift your pelvis so that it’s aligned with your shoulders and your torso is perpendicular to the floor.

fall Increase exercise intensity, lift your pelvis and straighten one leg. Keep your thighs at the same height.

At the same time, you’ll develop stability in your hips and pelvis.

3/reverse split

1. leave since “Iambic” position. To do this, position yourself in a plank position with your feet on the chair and your heels against the backrest. Lift your hips toward the ceiling. Push with your arms, keeping your back straight until your thighs form a right angle to your spine.
2. stretch one leg towards the ceiling In line with your torso. This straight leg allows you to stretch your hamstrings while strengthening your glutes.
3. Bend your elbows. Let’s go back.

Strengthen the abdomen

4/Gluteal muscle balance gap

Set up two chairs as described previously (table exercise). Then:

1. Sit on the floor with one hand on each chair.
2. Restore arm strengththus sitting in the void.
3. Extend your legs straight in front of your body. Spread them apart and extend your toes outward.

5/ Peacock

Get back in the chair and do this peacock exercise, and be awesome on the ground cummerbund.

1. Place your hands on the edge of the chair, palms on top and fingers below. Tighten your elbows and keep them close to your body.
2. Like a break dancer, pull your thighs toward your chest and lift your pelvis.
3. Balance on the edge of the chair. Spread your groins, bring your feet together, and move them toward your hips.

Strengthen quadriceps

7/ Exercise with two chairs

1. Sit on the floor between two chairs. Place one hand on each seat, elbow bent. Extend one leg forward.
2. By pushing your arms, Elevate the pelvis Keep your legs straight.
3. Stand up to lengthen the movement, but still extend one leg as high as possible in front of you.

Throughout the movement, pay attention to your back: be sure to keep it straight to avoid injury. This exercise can supplement hamstring stretch This will allow you to better use your quadriceps if you lack flexibility.

8/ Observer from behind

1. Sit in front of a chair with your hands on the edge of the seat.
2. Lengthen your legs.
3. stretch out my arms for you Raise to plank position.
4. Lift one foot off the floor and bring your thigh as close to your belly as possible.
5. Repeat the exercise switching legs.

9/ kick the moon

1. Stand facing the back of a chair, fold your hands behind your back, lift one leg and swing it above the backrest The highest possible.
2. Sweep across the backrest from left to right, then right to left, always keeping your legs and toes straight. Turn your toes out slightly on the ground to help maintain balance.

Strengthen gluteal muscles

10/ bridge

1. Lie on your back on a mat on the floor with your head slightly lower than the chair.
2. Grasp the sides of the seat with your hands.
3. Push your pelvis up toward the ceiling. A sunken back is normal. Along with this movement, stretch your neck.
4. Straighten your arms and push forward and upward. The position of your body should remind you of bridge shapehands still on the chair.
5. Bend your knees, then your elbows, to return to the starting position and slide your pelvis toward your feet.

11/ Forward Observation Deck

After the backward-facing version works your quadriceps, here’s a look at the forward-facing version focus on gluteus maximus.

1. Get into a plank position with your toes on the floor and your hands on the edge of the chair.
2. Lift one leg. Maintain tension to effectively engage your glutes.
3. implement pump Maintain the position and contract your gluteal muscles.

You can also do this exercise using two chairsthereby benefiting from a greater range of motion.

Stretching exercises

Height of pliers

1. Sit in a chair with one foot on the floor and hold the other foot with both hands.
2. Rest your thighs against your abdomen.
3. Straighten your back and grow taller. try stretch your legs as far as possible Point toward the ceiling and place your feet in your hands. If you lack flexibility, don’t arch your back, just keep your knees bent.

folding pliers

1. Sit on the floor in front of a chair against the wall. Place the soles of your feet on the two legs in front of the chair. Then grab them with your hands.
2. Move your hips as far back as possible. For the most flexible, press your chest on your thighskeeping the feet and hands in the same position.

gluteal gap balance

1. Sit in a chair and grab one foot with both hands.
2. install your legs apart Note that they remain tense throughout.
3. Hold this position for a few seconds, keeping your back and head in a straight line.

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