Japanese foot training technique with a book

To put the figure in order after the winter holidays and numerous “diet” salads with mayonnaise, you do not need to run to the gym and exhaust yourself with training. It is enough to allocate half an hour a day for training at home, and take an ordinary chair as a sports equipment.





It is amazing, but with the help of a single chair and willpower you can use all the muscles of the body, performing simple exercises. Editorial "Site" I found out that exercise with a chair can dramatically change your figure for the better.





One of the problem areas in women is the inner surface of the thigh. There is a Japanese training technique that will help eliminate the problem.

Japanese hip training technique

1. Sit right on the chair and hold your hands on the seat.
2. Hold a ball or a thick handbook between your legs.
3. Kneel a ball or a book 20 times. Do 3 sets. In this case, the ball or book plays the role of the espider. The inner part of the thigh and partially gluteal muscles are strained.
   
   
   
   
   
   

Training legs and buttocks for girls

1. Step one foot on the chair and get up.
2. For balance, you can touch the toe of the second leg of the chair, but do not completely put your foot.
3. Perform the exercise in 3 approaches. There are 25 repetitions per leg. The load, thanks to this technique, goes to the thighs and buttocks. A very good exercise to get rid of the "ears" in the halif zone and tighten the buttocks.
   
   
   
   
   
   

Press training exercise

1. Put your feet on the chair.
2. Alternately, at a fast pace, bend your knees to your stomach. The faster you perform the exercise, the more effective it is.
3. Perform the exercise 25 times in 3 approaches. If you regularly do this exercise, your stomach will tighten and your arms will become stronger.
   
   
   
   
   
   

Exercise for hand training

1. Stand in front of a chair. Put both hands on the seat.
2. Bending your hands at your elbows, push up from the chair. Try to get as low as possible, then straighten your arms.
3. The exercise is performed 20 times in 3 approaches.
   
   
   
   

Exercise for buttock training

1. Standing in front of a chair.
2. Place your right foot on the chair so that the left leg in the bent position stands at an angle of 90 degrees.
3. Make attacks with your left foot 15-20 times, then make attacks with your right foot. When you perform this exercise, you will feel tension in the gluteal muscles – it is very good, so you are doing everything right. Lungs are much better work gluteal muscles than conventional squats.
   
   
   
   
   
   

Before and after such a training, it is necessary to do stretching to warm up the body and protect yourself from the cresture.





Regular exercise at home in a chair can be as effective as leg training for girls in the gymAnd even better.

With the help of a chair, you can fully engage all the muscles of the body and be sure that you do not get a hernia from heavy weight. All professional athletes believe that it is better for unprepared beginners to perform the exercise correctly without weighting, rather than improperly with heavy weight.

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