All about the chair exercise in bodybuilding

The chair exercise is an excellent exercise of sheathing. It is a technique that works the hamstrings and especially the quadriceps. This exercise is used in many sports. It is performed during warm-up sessions to prepare the muscles to hold out longer under stress. The exercise is used to tone the muscles of the thighs, the lower body (calves, quadriceps and buttocks), and those of the abdominal strap.

What are the benefits of chair exercise for the muscles?

The chair technique consists of staying still for a certain period of time in a static position. It allows you to sculpt the leg muscles, the gluteal muscles, the thighs and many other muscle groups. The exercise is a basic isometric exercise. It is an ideal exercise for strengthening the muscles, especially the quadriceps. These are the muscles at the front of the thigh. The method does not use any equipment. However, it is advisable to know the right technique to optimize muscle strengthening. It looks a bit like squats so let's see together how to build up the legs among others.

How do you achieve the correct chair technique?

As a warm-up or to build up the thighs and buttocks, the chair exercise must be performed with the correct posture. Otherwise, the targeted muscles are not worked in an optimal way. To achieve this, it is sufficient to respect the correct positions during the execution of the exercise. It should be noted that the exercise consists of positioning yourself as if you were sitting on a chair with your back straight and forming a 90 degree angle with your pelvis.

The starting position

The chair exercise is easy to perform. The feet are open and parallel at the hip and are flat. The legs are bent at 90 degrees. The chest touches the wall. The arms can be stretched forward or placed on the wall for support. You can also position them along the body, but never on the thighs. The most important thing is to keep your back straight and fixed to the wall. In addition, you will feel that the abdominal muscles are being used. This is a muscle-building exercise body weight very simple. No need for a gym to do it.

Keeping the balance

The chair technique is an abdominal training exercise. You need to maintain a constant balance to be able to hold on for the given time. To do this, fix a point in front of you, with your head resting against the wall. This good gesture allows you to avoid leaning to the left or right. It is also effective in maintaining an iron mind.

Choosing the right time

This exercise is not suitable for use in a weight training session or intense sports activity. It is a practice which is requested at the beginning or at the end of the training. As a warm-up, it allows the muscles to develop their power. Muscular reinforcement is the major asset of this sports method. At the end of the session, it is a little more complicated but feasible. You will not last the same amount of time at the beginning or the end.

Choose the right frequency

The chair exercise is a core exercise, not an endurance exercise. You are not going to stay in the same position for hours as with the plank. It is rather the number of repetitions of the exercise between 3 and 5 series for a variable time between 30 to 45 seconds. However, the level of each sportsman counts to define the series of adapted exercises. The main thing is to always do a better time the next time.

What are the mistakes to avoid in this type of exercise?

If you are a beginner in sports or weight training, an easy exercise is recommended. At first, you will work on achieving the right posture to optimize the result. In addition, there are some difficulties in the practice. Keeping the back straight can be challenging for beginners. Use a cushion and place it between your back lumbar region and the wall. This will help you to restore the curved back. The feet should also be kept in the correct position just like the position for a squat. You can imagine the position of a chair and picture it with your feet in line. If you have back pain while doing this exercise, it is not done correctly or simply not for you. Do not insist on avoiding the injury risks.

One last piece of advice, before you start your bodybuilding exercises, don't forget your warm-ups. You can do them with a rubber band or small dumbbells or even some jumping jacks before doing the chair. It's up to you to see what suits you best.

Finally, for the most experienced, when you master the exercise, nothing prevents you from adding weight on your knees by putting a disc. But go there gradually.

Want to follow a complete program to build muscle without equipment?