The lack of mobility does not have to mean renunciation of training. I discovered this exercise routine to remain active.
Training is essential for well -being, but Perform intense exercise routine To those who are not accustomed can be counterproductive. The ideal is to start lightly and increase the intensity progressively once the body gets used to this new activity.
Therefore, experts from different parts of the world recommend low impact exercises. There is a way of training that needs only a chair And, progressively adding weight to these exercises, it can be evolved more safely without taking risks of injury or deterioration of muscles, bones or joints.
Chair exercises
The best exercises to perform in a chair
Chair exercises are exactly what it seems: movements that are performed sitting or standing and for which a chair is used as support. They can be useful for older adultspeople with cognitive disabilities or who just begin to do physical activity. Also for those who return from some injury.
This type of training includes exercises that prioritize the posture and in that matters the way one feels: you have to be on the edge of the chair with a good posture and the feet supported by the ground. The thighs must be parallel to the ground and the knees must be directly above the ankles.
March with a leg
The objective of this exercise is to train the abdominals, hip and lower back. Boarding the hands for the fingertips, keeping his back straight, with the palms down and in front of the chest he tries to lift his right knee in a gear movement. It is done between 30 and 60 seconds, increasing the speed of the march.
Double leg elevation
The objective is to exercise the same parts of the body and is also made between 30 and 60 seconds. It begins in the same way as in the previous exercise and attempts to raise your legs until your knees touch your hands. The speed can also be increased.
Shoulder mobility exercise
Sitting right, with arms along the body and palms inward, your arms should be lifted forming a T. pause and place straight arms in front of the body, so that the dolls are aligned with the shoulders. Make another pause. Raise your arms along the ears, with the palms forward. Do not let the shoulders rise. Pause and invest the movements.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
