1. Straighten ankles, calves and calves by raising heels. Sit up straight with your back straight and your feet flat in front.
Lift your heels and land your toes. Hold it for a few seconds and put your heels down. Say it again.
You can put some heavy things on your knees, such as a stack of books, magazines, heavy folders or other items to increase your strength.
If this exercise becomes easy for you, increase the repetition frequency or increase the weight.
2. You can also do the above exercise in reverse, that is, stand on tiptoe. Heel on the ground, toes up, toes down, repeat.
3. Correct the thigh and leg shape by stretching. Sit up straight in the chair and stretch your legs forward. Keep stretching for a few seconds, relax and repeat.
If you do this exercise in theaters, spectators, buses or other places where you can hook your feet on the front chairs, you can hook your legs on the front chairs to stretch your legs and increase your strength.
4. Add a few small steps to increase the strength of stretching legs. Sit on the edge of the chair, bending one leg and stretching the other. Draw circles in the same direction with straight legs in the air for 3-5 times, rest, change legs, draw circles in the opposite direction with rested legs for 3-5 times, and then alternate.
Sit in the same posture, bend one leg, stretch your toes, and write English letters on the ground with your toes. Rest after one leg is finished, then change the other leg, alternately.
5. Give strength and shape to the inner thigh. Sit in a chair with your legs on the ground and a pillow, a towel, a sweater or other similar items between your feet.
Pick up things on the ground with your feet, and you can also pinch your legs at the same time to improve the difficulty.
You can also clamp the object between your knees and repeat the lifting action. When you get used to this action, increase the difficulty by increasing the number of times.
6. Increase leg strength by raising knees and shape the back of thighs. Sit in a chair with your feet drooping. Raise the knee of one leg as high as possible and stretch your toes at the same time. Put down the rest, alternate 5- 10 times, and then switch to the other leg.
7. You can also do some more intensive training to diversify your exercise. Sit on the edge of the chair and do kicking exercises. Kick one leg as hard as possible and raise it as high as possible. You can hold the sides of the chair with your hands to keep balance. Do 5- 10 times for each leg, and then alternate.
Straighten your legs completely, cross them before releasing them, and don't put your legs down in the middle of crossing one leg to the other. Increase the difficulty by increasing the frequency of crossover.
Or the cross-legged exercise mentioned above, this time put your feet on the ground instead of in the air. This is sitting with your legs crossed.
Tips research shows that these small exercises on the chair can not only help you shape and increase muscle strength, but also promote blood circulation and relieve muscle pain. Besides the leg exercises we mentioned above, you can also do exercises in other parts of your body.
These small sports are becoming more and more popular now. Because they are simple, they can be done anywhere as long as you spare a few minutes. People around you won't even notice that you are exercising.