5 steps to a perfect press, which you only need a chair

Forty seven million ninety two thousand seven hundred fifty six

To this summer to show off the cubes on the beach, it is not necessary to spend a lot of money on expensive fitness centers, special diets and slimming creams. For this simple chair and spare 10 minutes a day.

The website offers to try 5 simple exercises with a chair that will help to bring the press to the form.

Turns the body

• Stand behind chair, hands on his back.
• Take a few steps back, slightly bending your knees until your chest is parallel to the floor.
• Slowly turn the body to the left while raising your left arm over your ear.
• Repeat the exercise 20 times, alternating sides.

Curl lying

• Lie on your back, move to a chair and put your feet up on the seat.
• Put your hands on the back of the head.
• With the help of abdominal muscles lift the shoulder blades off the floor and touch your left elbow to right knee.
• Repeat the exercise 20 times, alternating sides.

Lifting the legs

• Sit on the edge of a chair: knees bent, hands on the chair behind you.
• Slide buttocks forward, so they don't touch the chair.
• Raise your left leg straight parallel to the floor.
• Repeat the exercise 20 times, alternating legs.

Strap

• Uperevshis hands on the edge of a chair and squared his body, accept the position of the bar.
• Keep your back straight.
• Spend in this position for 30 seconds.
• Every day try to increase the time in 10 seconds.

Squats

• Press your straight arms at the edge of a chair.
• Bend your knees at a right angle. The feet slightly wider than shoulder width.
• Bend your arms at the elbows and descend down and then climb back completely straight arms.
• Repeat the exercise 20 times.

Photos on the preview Depositphotos


See also
10 exercises that can be done in the office, and no one will even notice
12 exercises to quickly get in shape
12 exercises for slim legs and elastic priests


via www.adme.ru/svoboda-sdelaj-sam/12-uprazhnenij-dlya-strojnyh-nozhek-1165710/