Incorporating simple exercises into your routine can greatly enhance your strength and flexibility. Here’s a guide to several effective exercises using a chair and wall that you can do to target various muscle groups.
1. Chair Dips
Start by sitting on the edge of a chair with your fingers pointed towards your feet and your legs extended, heels touching the ground. Press into your palms to lift your body off the chair and slide forward until your backside clears the edge.
Lower yourself until your elbows are bent between 45 to 90 degrees. Push yourself back up slowly until your arms are nearly straight. This exercise focuses on the triceps and shoulders, enhancing upper body strength. Perform this movement for about ten seconds.
2. Seated Leg Lifts
While seated on the edge of the chair so only your buttocks rest on the seat, bend your right knee and use your left hand to grasp your left leg from under the knee. Keep your left leg relaxed and exhale as you lift it off the floor using your arm.
Hold this position for a count of two, squeezing your biceps. Inhale as you lower your leg back to the starting position. Repeat this process for ten seconds to strengthen your biceps and improve leg flexibility.
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