It's time to exercise! But without going to the gym, nay, without leaving your home! You just need to dress in comfortable clothes and have a dining room chair. In Makeufits we bring some chair exercises easy for you to tone and strengthen muscles throughout your body.
Practice these simple exercises two or three times a day, several days a week and you'll see your silhouette begins to take shape. Remember combined with cardiovascular exercises also work to put your heart and with a healthy diet to see results faster.
You have no excuses, my friend, 1.2 and 3 ... Moving!
Exercising with a chair
Would you like to have a flat stomach, very hard and without a roll over? Well, take a chair and start doing this simple exercise! Put yourself in the position you see in the picture: back against the floor and your heels on the chair with your knees bent at 90 degrees.
Using the abdominal muscles force the shoulders off the floor and try touching your knees with your hands keeping your arms aligned with the legs. No need to get up much, with elevate an inch is fine. Then lower and raise you again to complete 20 repetitions.
Remember that for this exercise to take effect should work from the abdominals.
Exercises to tone buttocks and legs
Attention, women (and men too, of course) who want to have enviable legs and a firm butt, this is an exercise that will help you get the shape you want. With approximately the length of your forearm apart, kneel behind a chair with your hips to the knees and hands grasping the back.
Keeping your abs tight and pulling on the buttocks, push one leg back (not have to stay up to the waist) and keep it in the air about 15 cm of soil. Put it down again slowly and push it back again. Repeat about 20 times and then do the same with the other leg.
Exercises to strengthen the triceps and back
Now learn how to strengthen the arms and back. Put yourself in the position you see in the image, back to the chair, hands resting on the seat, elbows slightly bent, legs spread and pelvis pointing up.
Keeping your abs tight, bend your elbows 5cm Line them up for a few seconds. Back to bend and align them on until 20 repetitions. You will feel in your triceps push-ups!
Exercises to tone thighs
Here's the exercise you were looking for toned legs and beautiful. Stand behind a chair to the arm's length or so. Support your hands on top of the back, with arms out to shoulder height, heels together with feet pointing outward as if to form a V.
Raises about 8cm heels and bend your knees over your feet. Bend your knees so your whole body down about 50 cm. remembers to keep your abs tight, back straight (coccyx at the height of the heels) and knees up to the toes. Then, up and back down on until all 20 repetitions.
Exercises to tighten buttocks, trunk and arms
This chair is a comprehensive exercise to help you strengthen and tone your buttocks, trunk and arms. Put yourself in the position of the image: put your hands on the back and the torso parallel to the ground.
Bend your elbows 90 degrees and lift one leg back up to the hip. Just bend the knee of the other leg and squeeze your abs to keep in position. Lift your leg is in the air about 5 cm, lower it gently and re-upload to complete 20 repetitions. Then do the same with the other leg.
They are really very easy exercises.
Want more exercises to do at home? Continue with us...........
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