Exercise "high chair" near the wall: what muscles work?

Exercises to strengthen the muscles of the buttocks and legs are many. But the "stool" is one of the most common. And for good reason. Of course, it is useful for those who in a relatively short time want to find a beautiful figure. But its main advantage is that it can be performed at home, it does not require sports equipment. The only thing that is required for a significant result is self-organization.

What does the "stool" exercise do?

Excess volumes in the thighs, cellulite and overweight are the main reasons that guide this exercise. But does everyone know that several variants of performing a "chair" allow you to pump different muscle groups? And, in addition, significantly improve your health:

• Normalize blood circulation;
• Reduce puffiness;
• Improve posture;
• Prevention of intervertebral hernia;
• Strengthen the vestibular apparatus;
• Strengthen the heart muscle.

From the above items it is clear that this exercise not only "pumps" the legs, but also helps to get rid of varicose veins, restore posture, reduce or relieve pain in problems with the spine, as well as with the "wandering kidney." This exercise is useful for those who have frequent dizziness with sharp uplifts of the head.

Basic exercise

"Stool" uses the muscles of the back and legs.

• Stand up against the wall with your back, legs together and at a distance of 30 cm from the wall.
• Leaning back against the wall, "sit down" on an imaginary chair.
• Pull your hands along the trunk. On the width of the shoulders put your feet.
• Taz and knees keep at right angles.
• Stay in this position for 1-3 minutes.

Exercise Options

Squats on the "stool" pumped the muscles of the thigh, calf muscles.

• Stand with your back to the wall and press your shoulder blade and lower back.
• Pull your hands along the trunk.
• "Sitting" on an imaginary chair, the back from the wall does not tear.
• Knees to keep at right angles.
• Squat 10 to 20 times in 3 sets.

Exercise "stool" for the legs

Load is done on almost all the muscles of the legs.

• Stand up against the wall with your back, put your feet shoulder width apart.
• Pull your hands straight ahead. Another option is to bend your arms in the elbows and press against your chest.
• Leaning back against the wall, "sit down" on an imaginary chair.
• Keep the knees and the pelvis at right angles.
• Stay in this position for 1 to 3 minutes.

From the first time to perform the exercise "high chair" is quite difficult. The most important thing is not to overdo it. We should start small: "sit down" on an imaginary chair and stay for a few seconds. Gradually increase the time. Then you can do the exercise in several ways.

"Chair" with legs raised

The load extends to the muscles of the legs, thighs and buttocks.

• Stand with your back to the wall, put your feet on the width of your shoulders.
• For beginners - hands along the trunk, pressed against the wall. Gradually, you can complicate - hands stretch out in front of him or bend at the elbows and squeeze to the chest.
• Leaning back against the wall, "sit down" on an imaginary chair.
• Keep the knees and the pelvis at right angles.
• Staying in this position, lift one leg up in front of you. The other foot to repeat the same.

Exercise with dumbbells

Exercise "stool" with dumbbells in the work involves soleus muscles, quadriceps, increases the load on the muscles of the back and thighs.

• Stand up against the wall with your back, put your feet shoulder width apart.
• Leaning back against the wall, "sit down" on an imaginary chair.
• Hands with dumbbells pull forward.
• Keep the knees and the pelvis at an angle of 90 degrees.
• Stay in this position for 1 to 3 minutes.

Variants of exercise with dumbbells can also be gradually complicated - perform squats, raise legs, increase time and the number of approaches.

"High chair" against the wall

The object of our study is the "high chair" exercise near the wall. What muscles work during the exercise?

• Calf.
• Large buttocks.
• Footed.
• The quadriceps muscle of the thigh (quadriceps).
• Muscles of the back (extensors).
• Back of the thigh.

Recommendations for the exercise

So, the exercise "stool" how to do it right and get the maximum benefit from it? The main difficulty is to keep the case in the correct position. Performing the exercise "chair" is difficult because it is difficult to hold back. During the performance of squats or legs, it is almost impossible. Therefore, from the outset, it is necessary to pay attention precisely to keeping the back exactly. When the legs are bent at an angle of 90 degrees, then at the initial stage, keep them for only a few seconds. Return to the starting position as soon as the muscle tension is felt.

During squats, make sure that your knees do not go over the tips of your toes. This is fraught with damage to the knee joints. Hands should be straightened and relaxed. It is undesirable to help oneself. If the exercise "stool" is correctly performed, then a strong tension is felt in the legs. In the back and back pain is absent.

At first glance, the exercise is very simple, but not everyone can do it correctly. The most important thing is to stick to technology. A pledge of successful pumping of the leg muscles is a correctly performed "high chair" exercise.

Reviews and results

Numerous reviews confirm that such a simple at first glance exercise is quite difficult to perform. Especially squats. But it's worth it! The effect is amazing - the legs are perfectly pumped, after a month changes are evident. Not only the legs become slimmer, but the weight goes noticeably. For fast results from food to remove fatty and flour products - and after 2 months you can boast of slender legs and figure.

In the reviews, many write about their success. With an inactive way of life (sedentary work) it is quite difficult to get yourself in shape. There is no time for the gym, and it is impossible to give at home to the classes for more than 20 minutes. Here's the "stool" and helps out. With the daily exercise of the exercise a lot of time and is not required.

Before the occupation of 5 minutes it is desirable to "warm up" - to walk around, jump. Otherwise, the knees after the exercise "burn". A month later, legs and, most importantly, thighs noticeably slim. The age-old problem disappears - the "ears" on the hips. It's hard, but the end justifies the means.

How to achieve the result in a month?

If you need to get rid of fat on the sides and abdomen in a short time, then the exercise "chair" will not be enough. Physical exercise should be given for 30-40 minutes, supplemented with 3-4 exercises - on the press and cardio. At each training, perform the exercise "high chair", the rest - alternate. For example, one day to focus on the muscles of the arms and chest, the other - the muscles of the stomach. Thus, all muscles will be "pumped", the effectiveness of training will be much higher.

For fast results, it is necessary to exclude high-calorie foods. Fractional and frequent meals in combination with exercise will significantly accelerate weight loss and increase metabolism. This will help not only to lose weight, improve overall health, but also to achieve much faster the main goal of the exercise is "stool" - slender legs.