Slender legs in just a couple of months, or a simple exercise "Stool"

There are a large number of exercises that help improve the shape of the buttocks and thighs. Most women believe that they include strength training and explosive cardio, and for some reason completely forget about static loads. From the article you will learn about one of the most effective exercises for the lower body - "Stool." At first glance it seems easy, but after 20-30 seconds you will understand why "enlightened" fitness-lovers refer to it as the "Death Chair".

If you do not have time for a full-fledged training complex, then the "Chair" is just for you. Feel free to perform the exercise twice a day for several approaches, as well as adjust the diet in favor of useful products.

Advantages of "Stool"

• Performing a static exercise does not require a lot of space or additional equipment. All you need is a wall. You can do it not only at home, but also on a business trip or on vacation.
• "Statics" is aimed at the elaboration of all the muscles of the body (both large and small).
• Many fitness fans perform the exercise after intense power loads. This will stretch the tired muscles and relieve them of the puffiness.

Benefits for the body

• "Stool" is effective at lowering the internal organs (especially with a "floating kidney"). During its execution, the diseased organ assumes the correct position, and the pain decreases.
• Few women can boast a good posture. But this is very important not only for external attractiveness, but also for the functioning of internal organs. Static exercise "Stool" will help you improve your posture and develop the balance of the body (agree, this is also very important).
• Many exercises from strength training are contraindicated with flat feet. But "sitting in the chair" does not apply to them, because the technique, on the contrary, helps to strengthen the feet.
• Exercise reduces puffiness and helps improve blood circulation.
• Execution of "Stool" is the prevention of intervertebral hernia because it is aimed at strengthening intervertebral discs.
• Static exercises increase concentration, because you need to accumulate all internal resources to keep the correct position of the body within 30-60 seconds.
• The technique helps to strengthen the cardiovascular system and increases the endurance of the body to physical exertion. After all, you need to be in the chair for as long as possible.
• It is proved that yoga and isometric practices (including Stulchik) are effective in combating bad mood and stress. Unlike aggressive sports complexes, after "statics" there is a relaxation of both the body and the brain.

What muscles work during the "Stool"

1. Quadriceps femoris (quadriceps). It is this zone that accounts for the greatest workload during this exercise. Quadriceps is responsible for maintaining the position of your legs and knees. If you want to get a beautiful muscle pattern - "Chair" will fit perfectly. At its performance there is no fear to pump the quadra and get three-dimensional legs with puffy muscles.
2. Exercise also involves the muscles of the back of the thigh, which are responsible for stabilizing your hip joints and knees.
3. The technique also includes the gluteal muscles. Thanks to the "Chair" they will become more rounded and tightened. It is also important that you get rid of the orange peel and the so-called "ears".
4. Isometric technique strengthens the lower back, which is responsible for the correct position of the body during the exercise.
5. "Stool" is aimed at strengthening the shoulder girdle. Especially it is recommended for sedentary work (to relieve tension from this zone).
6. Despite the fact that the exercise is more aimed at the lower part of the body, the abdominal muscles will receive a portion of the load. During its execution, try to draw in the stomach and keep it tight.
7. "Stool" - one of the few exercises that really strengthens the calf muscles. If you can not boast of chiseled legs, then after a few months of regular work on yourself you can flaunt in tight pants and short skirts, not afraid to show your feet to others.

Who can not perform "Stool"

This exercise is contraindicated in case of knee injuries, as it creates a heavy load on them. If you have had problems with joints, we recommend that you consult a doctor.

Important: before you "sit on a chair," be sure to do a little workout. Many women who are just beginning to practice this technique, complain of the occurrence of seizures during the exercise. And after "sitting on a chair" properly stretch the heated muscles. Thus, for the whole complex, you will take no more than 10-15 minutes, and the effect of the training will come in a few weeks of hard training.

Technique for performing "Stool"

1. Pull your back against the wall. Heels should be at a distance of 20 cm from the wall.
2. Place your legs slightly wider than the width of your shoulders, keep your arms relaxed or cross them on your chest. For more advanced fitness-lovers it is recommended to perform exercise with free weight. There will be enough two dumbbells for 1-3 kg. Do not forget that static poses are more difficult to perform with sports equipment, so we recommend not overestimating your physical abilities.
3. After taking a deep breath, sink down, bending your knees. Watch your back position. She should always be pressed to the support.
4. Go down to the bottom point (when the thighs are parallel to the floor). To properly perform the exercise, imagine that there is a chair behind you, on which you need to sit down. When the knees are bent at right angles - lock. Hold in this position for as long as possible.
5. Then slowly return to the starting position. As in classical knee-bends, the knees should be slightly bent. Take a break for how many minutes, and then repeat the "Chair" again. When you master the basic implementation, you can complicate the exercise and not press your back against the wall. In this case, you will need to keep the case straight.

For most women, the main problems are associated with the inside of the thigh to work this part of the legs, we suggest placing a fitball between the knees. In this case, you need to keep the right posture and at the same time compress the ball with your feet.

Tip: if the static exercise seems too boring to you, you can make it more dynamic. In fact, you will need to perform ordinary squats. But the difficulty lies in the fact that you must constantly keep your back straight. Perform the exercise 10-15 times for 2 approaches. To further complicate it, you can linger for 2-3 seconds in the lower position.