The abdominal exercise chair is a technical tool for practicing multiple exercises. This contributes to melting excess fat from the body, highlighting the hidden lower abdominal muscles and tightening the waist. This device helps those who do not prefer to do exercises using traditional methods.
This movement is used for external resistance, which helps in tightening the core muscles and balancing the body weight, by holding a dumbbell in each hand, with the necessity of choosing the appropriate weight for the level of fitness.
Keep the knees in the same line as the toes and lower the buttocks to the chair while holding the weights away from the body, then return to the starting position every time the chair is touched using the buttocks muscles and repeat this movement several times, and it also leads to some changes in the body such as weight loss. Or weight gain leads to sagging skin.
Sagging also results from the presence of excessive amounts of fat and tissue and additional fatty deposits at the bottom of the abdominal muscles. The size of the sagging part also varies, and this condition in the abdominal area increases the risk of developing some diseases such as different types of cancer.
It has also been linked to heart disease and type 2 diabetes, in addition to emotional and physical imbalance, so the abdominal exercise chair eliminated all these problems and kept the body fit.
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What are abdominal exercises using a chair?
Abdominal sucking exercise : You can perform this exercise while sitting on a chair by pulling the abdomen inward using the abdominal muscles when inhaling. You can hold for between one second and several seconds for each inhalation, depending on the level of physical fitness.
Repeat the movement starting 5 times and gradually 10-15 times, which helps in tightening the deep abdominal muscles and the pelvic floor, which are the basic muscles that protect the spine and help increase agility and strength and give the body great physical strength.
Back bending exercise: This is done by sitting on the edge of a chair with your feet on the floor, your thighs parallel, and your knees apart. You raise both arms in line with your shoulders while inhaling, then bend your back while exhaling and tilt your hips back.
Lower until you reach the back of the chair, then inhale again to return to the position you did in the beginning. You repeat this movement for 3 sets of 12-15 times in each set.
Chair squat exercise: This movement is used for external resistance, which helps in tightening the core muscles and balancing the body weight, by holding a dumbbell in each hand, with the need to choose the appropriate weight for the level of fitness.
Keep the knees in line with the toes and lower the buttocks to the chair while holding the weights away from the body, then return to the position you were doing in the beginning every time the chair is touched using the glutes, and you repeat this movement through 2-3 sets. With 10 repetitions.
Push-up exercise: where you can place your hands on a designated part of the abdominal exercise chair, then lower in the chest area while keeping your back straight with your legs, then raise them, and so on.
Hand muscle strengthening exercise: In this exercise, the user sits on an abdominal exercise machine and then pulls two spiral ropes made of metal material. The two ropes can be pulled forward or to the sides. Groups of this exercise can also be performed in a sitting position, and this helps to highlight the muscles in a short period of time.
Weight lifting exercise: There are weights of different weights with the device, starting from 5 kg, and the trainee can use them, according to different methods. There are those who lift both weights in both hands at the same time, and others lift the right weight and then the left one alternately. Weights can also be used to strengthen the leg muscles. By raising them by the feet.
Side crunch exercise: The side crunch exercise is performed by sitting in the middle of the seat and you tighten the torso and bend until the back almost touches the back of the chair, and then bend slightly from side to side until the required number of repetitions is reached, which is 12 - 15 repetitions for 3 sets.
Oblique crunch exercise: This crunch is similar to the side crunch, as you must sit in the middle of the seat and bend while exhaling, then move the left shoulder towards the right hip, then switch to the other side, and repeat the movement in 3 sets of 12-15 times.
What are the benefits of chair exercise?
You can do effective exercises using a chair, whether at home or in the office. It is a great way to integrate movement into your daily life routine by performing it at home. Most people can burn 120 - 250 calories when exercising for 32 minutes, and calorie burning increases when using weights or... Resistance ropes.
Chair exercises also help in obtaining the recommended 150-300 minutes of moderate cardio activity each week and strength and flexibility exercises 2-3 times a week. They are also used as a tool to relieve some of the cramps, aches and pains that occur in the body and give the body the best physical fitness.
The importance of abdominal exercises
Strengthening the heart muscle: A strong heart muscle is very important for athletic people, such as runners, and in fact this is not limited to athletic people only.
Indeed, every person needs a strong heart muscle that enables him to carry out his daily activities in a good way, as a weak heart muscle can lead to feeling more tired, intolerant, and not in a good psychological state, in addition to increasing the chance of being injured and feeling pain in the lower back area.
Abdominal strength reduces back pain: Abdominal muscles work to stabilize the muscles of the middle and lower back area, as weak abdominal muscles mean increased pressure on the back muscles. Abdominal muscle strength works to improve important things that strengthen the back muscles in a way that makes them withstand fatigue and stress.
In addition to reducing the chance of exposure to injuries, and not only that, but strong abdominal muscles prevent the abdomen from protruding forward, as is the case with people who are overweight.
Strong abdominal muscles support the overall body shape: People who have weak abdominal muscles usually tend to appear emaciated and flabby, and therefore; This leads to keeping the body all the time in an incorrect position that causes damage to the spine, as the correct position of the body is.
It can reduce the chances of wear and tear on the spine, and according to the American Chiropractic Association, proper posture keeps the joints together; This ensures that the body's muscles and bones participate in supporting the body properly.
Enhancing the ability to perform daily activities: By enhancing the strength of the abdominal muscles, it is possible to improve a person’s ability to perform his daily activities, whether these activities are household or office work or even exercise, such as running, swimming, and cycling, so that the person becomes able to perform these tasks. in a more effective way; Because the strength of the abdominal muscles is linked to the strength of the heart muscle.
Enhancing the body’s ability to balance: The abdominal muscle is considered an important matter that allows the rest of the body’s muscles located in the pelvic area, lower back, and hips to work in harmony, which provides more balance and stability to the body. It must be taken into consideration here that balance is not just standing on one leg, but rather Balance begins with exercising the body's muscles daily so that they become strong enough to achieve stability and overall balance of the body.
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