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The 5 best easy but effective chair exercises to develop your abs

Date: July 17, 2024 Time: 15:38:20

The 5 best easy but effective chair exercises to develop your abs

June 25, 2024, 12:15 Moscow time Audio version: Your browser does not support the audio element.

This complex will be an excellent warm-up for those who have a sedentary job.

coach

“Developed abdominal muscles play a key role in maintaining a healthy lifestyle. Without them, it is impossible to build a full-fledged athletic figure and a healthy body. “Strong muscles increase strength, make us more aesthetically attractive, and have a positive impact on overall health.”

Follow the link to find a barbell abs workout:

Video

Is it possible to lift the press with a barbell? The coach named 5 exercises.

The importance of strengthening your abs

Strong abs maintain the stability of the spine, help you cope more easily with everyday motor tasks, reduce the risk of injuries and lower back pain, make your posture more attractive, and also have a positive effect on the functioning of the gastrointestinal tract. Additionally, the benefits of pumping the press include:

Increase the level of coordination skills; Improve results in sports; Improve general well-being.

How are the abdominal muscles structured?

The abdominal muscles consist of several muscle groups. To achieve maximum development it is necessary to perform various exercises. This can provide a complex load on the muscles.

Rectus abdominis muscle. Responsible for the shape of the cubes thanks to its interesting structure. It helps stabilize the spine and assists in the movement of the core and pelvis.Transversus abdominis muscle. It supports the internal organs and is also involved in the functioning of the diaphragm during breathing.Oblique abdominal muscles. They are responsible for the mobility of the torso and it turns in different directions.

Photo: istockphoto.com/Jun

Contraindications for training

Moderate and regular exercise has a positive effect on physical and mental health. Exercise strengthens muscles, ligaments, joints and bones. However, before starting training, we recommend consulting with your doctor to rule out individual contraindications. Especially if you have:

Diseases of the cardiovascular system; Joint and bone diseases; Gastrointestinal tract problems; Obesity or excess weight; Diseases of the nervous and endocrine system;

We also recommend temporarily abandoning abdominal exercises in case of acute joint pain, presence of infections and injuries, recent surgery, high fever and during periods of exacerbation of chronic diseases.

Photo: istockphoto.com/MStudioImages

Basic exercises for chair abs.

Regular training of all these muscle groups, combined with proper nutrition, contributes to the formation of a strong muscular corset, strengthening the spine, strengthening the center of the body and giving the stomach a flat, sculpted appearance.

Sit-ups on a chair

exercise technique

Check the stability of the chair and then sit on it. Grasp the seat with your hands and raise your slightly bent legs so that they do not touch the floor. Bring your chest forward, pull your shoulders back and lower them. Shoulder blades together as you exhale, bring your knees toward your chest, bending your legs at the hip and knee joints. In this position, take a short break. As you inhale, extend your legs gently and under control back to the starting position. Do the required number of repetitions. Tighten your abs, avoid traps and sudden movements.

We recommend doing two sets of 30 seconds each. The optimal rest time between sets is one minute.

Lateral crunches on a chair

exercise technique

Sit on a chair and put your hands together, placing them in front of your chest. Bend your legs slightly at the knees and raise them so that they do not touch the floor. Bring your chest forward, pull your shoulders back and lower them. Bring your shoulder blades together. As you exhale, turn your body to the left, directing your right shoulder toward the knee of your left leg. The right leg is extended. In this position, pause briefly while inhaling, gently and under control turn your body and extend your leg back to the starting position. Then repeat the movement on the opposite side of the body. Keep your abs tight throughout the movement and avoid cheating or sudden movements.

We recommend doing two sets of 30 seconds each. The optimal rest time between sets is one minute.

Lateral abdominals leaning on the back of a chair

exercise technique

Sit in a chair with the back turned to one side. Bend your legs slightly at the knees and raise them so that they do not touch the floor. Bring your chest forward, pull your shoulders back and lower them. Bring your shoulder blades together. Then, turn your body back and grab it with your hands. As you exhale, turn your body to the left and bring your knees toward your stomach. In this position, pause briefly while inhaling, turn your body gently and under control and straighten your legs back to the starting position. Repeat the movement on the opposite side of the body. Tighten your abs, avoid traps and sudden movements.

We recommend doing two sets of 30 seconds each. The optimal rest time between sets is one minute.

“Scissors”

exercise technique

Sit on a chair and grip the seat with your hands. Raise your slightly bent legs so that they do not touch the floor. Bring your chest forward, pull your shoulders back and lower yourself down. Shoulders together. As you exhale, slowly cross your legs. In this position, take a short break. As you inhale, gently return your legs to the starting position.

We recommend doing two sets of 30 seconds each. The optimal rest time between sets is one minute.

“Corner”

exercise technique

Sit on a chair and put your hands together, placing them in front of your chest. Bring your chest forward, pull your shoulders back and lower them. Shoulders together. As you exhale, raise your legs slightly bent at the knees so that they do not touch the floor. In this position, pause for 30 seconds. As you inhale, gently lower your legs to the floor.

We recommend taking two approaches. The optimal rest time between sets is one minute.

Recommendations for training abdominal muscles.

The strength and appearance of your abs is influenced by many different variables. It is important to remember that each person is unique and results may vary depending on physical activity, genetics and other factors. Consulting with a trainer or fitness specialist can help you develop a personalized training and nutrition program to achieve your desired results.

Training frequency. If you train the muscles of your entire body in a single workout, three times a week. If you train specific muscle groups, twice a week. The abs should be trained in the same way as other muscles in the body. According to research, there should be 12 to 20 sets per muscle group per week. Do the exercises so that the last repetitions are difficult and close to failure. After training, the abdominal muscles need time to recover. Research shows that full recovery can take 48 to 72 hours. However, if the load was light, the rest period may be shorter. It is important to remember good, quality sleep. It is also an important factor for muscle growth and recovery. Lack of sleep negatively affects muscle growth, which is why we recommend getting seven to eight hours of sleep. In fact, having strong abs does not guarantee six-pack abs. If you want to have sculpted abs, then you need to reduce the total amount of body fat so that the cubes start appearing. To do this, create a calorie deficit. Expend more calories than you consume.

Follow the link to train abs on uneven bars:

Video

The trainer named the 5 best abdominal exercises on parallel bars.

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* This website provides news content gathered from various internet sources. It is crucial to understand that we are not responsible for the accuracy, completeness, or reliability of the information presented Read More

Puck Henry
Puck Henry
Puck Henry is an editor for ePrimefeed covering all types of news.
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