Written in SCIENCE he
He exercise It is a fundamental part of maintaining a healthy lifestyle, but it is not always necessary to go to a gym or invest large amounts of time and money in expensive equipment to achieve it. Harvard, known for its experience in medical and health research, offers us a simple but effective recommendation to strengthen the body without leaving home or needing sophisticated equipment.
One of Harvard’s main recommendations to strengthen the muscles is to use a chair as a tool of exercise. This simple movement can be done anywhere we have a chair available and focuses on strengthening muscles key, improve physical fitness and optimize overall health.
Step by step: do this exercise recommended by Harvard
Preparation and breathing
Start by sitting in a chair with your feet hip-width apart and completely flat on the floor. Make sure the chair It is stable and placed on a firm surface. Before starting the movement, take a deep inhalation. This action will help prepare your muscles for him exercise.
Execution and control
Once inhaled deeply, contract the muscles of the middle zone of the body, including the abdomen and lower back. Exhale slowly as you stand up chair. The goal is to stand up in a controlled and unhurried manner. As you come to a standing position, maintain control of the movement as you sit back down on the chair. Don’t let you body just fall into the chair; Go down smoothly and with control.
Perform this movement of sitting down and getting up from the chair several times in a row. You can start with a few repetitions and gradually increase the amount as you feel more comfortable. If you want more stability or are a beginner, place your hands on your thighs as you stand up and sit down.
To make it more challenging, cross your arms in front of your chest before performing the move. This will increase resistance and require more effort from your muscles. If you have access to a chair With armrests, use it to help you get up. This can be helpful if you have mobility issues.
All the benefits of chair exercise
- Muscle strengthening: Work the muscles of the legs, especially the quadriceps and glutes, while involving the muscles central to maintain stability.
- Improved balance: Helps improve balance and coordination, which is essential for preventing falls and injuries, especially in older people.
- Accessibility: Can be performed by people of different ages and fitness levels, and does not require specialized equipment.
- Ease of implementation: It can be done at home, at work or anywhere there is a chair available, making it an accessible solution for everyone.