Many people have doubts about the need to prepare a lot of equipment for fitness training at home. Omar Bolden, the former Mustangs' safe American football champion, and Emily Meisner, the coach, announced their fast training equipment-chairs at home! Under normal and ideal conditions, we must find a chair without handrails for training, and at the same time ensure that the chair is strong enough not to slide on the ground during training. When you have confirmed the above questions, we can do these four training moves on the home chair, with a break of 15 seconds between two moves, a break of 30-90 seconds after four moves, and repeat five rounds. Let's set the chairs now and do it together.

Is it really difficult to exercise at home? As long as these four tricks and a chair can all be done? muscleandfitness 1。 The chair leans from the knee to the chest.

This action mainly uses chairs to train triceps brachii and core muscles. During training, you must pay attention to keeping your body and shoulders stable. When training triceps brachii with traditional backstroke, if you feel uncomfortable with your shoulders, please change this action. In addition, when the body is propped up, it is necessary to train the stability of the core by bending your knees. This training action suggestion can be carried out with climbers and will get better results. (Do it for 30 seconds on each leg)

2. Sit-down Squat Jump

This action seems simple, but it is actually much more difficult to do than it looks. This action involves doing it all the time and then jumping, which requires your feet to bounce off the floor and then gently touch the chair with your hips. In the process of training, we must be careful not to really sit down, and each bounce should be completed quickly. (lasting 45 seconds)

3. Flat Jack Climber

This kind of training uses mountaineering and foot opening and closing movements. During the operation, we must pay attention to the stability and neutrality of the spine, and keep the tension of the core of the body and the arm at a 90-degree angle with the body. (lasting 45 seconds)

4. Squats and jumps are popular alternately.

Alternating jump is a more advanced version of opening and closing jump. When jumping on and off, remember to squat down and touch the ground gently, and then bounce to complete an action. The most important movements in the process are squatting and jumping. (lasting 45 seconds)

Check out this post O(@omar.bolden) on Instagram. The shared post was published on 16, March 2020 12:04, PDT.

Reference//Omar Bolden

Editor//David