Weight training exercises are performed from multiple positions including lying on your back and standing with your feet shoulder-width apart. If you have access to a gym, then you can perform any exercise you want with the aid of free weights and machines. But if you do not like the gym atmosphere, you can resort to a home workout that includes nothing but a chair and some creativity.
Push-ups
Push-ups are a common body weight exercise for the chest. You can use the chair to do a harder variation. Place your toes on the chair and your hands on the ground directly under your shoulders. Push yourself off the floor and extend your arms. Tighten your core to form a straight back and lower yourself toward the floor. Stop when your chest is the width of your fist away, and push yourself back up.
Upright Rows
Upright rows are an exercise that recruits your shoulders, biceps and forearms. Stand behind the chair in a shoulder-width stance and grab the top of the back rest with your hands about 6 inches apart. Lift the chair up until your hands are at chest height, slowly lower it back down and repeat.
Dips
Dips are an exercise that targets the triceps found on the back of the upper arms. Place your hands on the edge of the chair, and extend your legs out in front of you with your heels touching the ground. Lower your body until your upper arms are parallel to the floor, push yourself back up and repeat. To make this exercise more intense, alternate lifting each leg as you lower yourself down.
Step-ups
Step-ups are a leg exercise. Stand in front of the chair with your hands at your sides. Place your right foot on the chair, then your left foot. Step down with your right foot then left foot. Step back up leading with your left foot, and step back down leading with your left foot. Alternate leading with each foot.
Reverse Crunches
Reverse crunches work your abdominal muscles. Sit on the front part of the chair and firmly grab the edges with your hands. Lean back slightly and lift your legs out straight in front of you. Pull your knees in toward your chest and extend them back out. Keep going back and forth in a smooth motion.
Plank Holds
Plank holds are done isometrically where there is no lengthening or shortening of muscles. Place your hands on the chair and place your toes on the floor. Contract your core to form a straight line from your shoulders to your heels. Hold this position for 20 to 30 seconds.
Back Extensions
Back extensions can be done to work the erector spinae muscles found in the lower part of the back. Place a towel or thin pillow down on the chair. Brace your feet against a wall as you lie face down with your hip hip area resting comfortably on the chair. Place your hands on the sides of your head and bend forward and down toward the ground. Lift yourself back up by contracting your lower back muscles and hold for a second. Lower yourself back down and repeat.
Member Comments