Efforts on a chair can reduce the movements of calves

The key points of exercises on a chair to reduce calves

How does aerobics come about by exercising on a chair to reduce calves? Losing weight on a chair to reduce calves is very effective, hurry up and act.

Heel lift (left): Stand with your feet on thick books or boxes and other items. At this time, your waist is straightened and your eyes are looking forward. This not only exercises the strength of your calf muscles and waist, but also has the effect of lifting your hips. Stick on tiptoe for 15 seconds in one set, do 2 to 3 sets.

Stand on one leg (right): Use one hand to hold the backrest of the chair, bend one leg and place it on the back of the other leg. At this time, the toes of the bent legs point to the ground. Keep this posture for 15 seconds in one set, and do 2 to 3 sets of left and right legs.

Single-legged bow movement (left): One leg is forward and bends to 90 degrees, the knees of the hind legs are bent to the point where they want to touch the ground, the arms crossed and stacked on the chest, and the waist is straightened. Hold this position for 15 seconds, and do 2 to 3 sets on the left and right.

Stand up the heel (right): open the legs, shoulder-width as shoulder-width, slowly lift the heel. At this time, if you hold heavy objects such as dumbbells in your hand, it will be more effective. 15 times in one set, do 2 to 3 sets.

Sitting up the heel (left): sit upright on the chair and perform the movement of lifting the heel. At this time, if you place a book of moderate weight on your knees, the effect will be better. 15 times in one set.

Squatting posture (right): open the legs, shoulder-width as shoulder-width, bend the arms, slowly squat down to make the knees bend 90 degrees. If you are a first-time tester, you can also lean against the wall to perform movements, so that the muscles of the entire lower limbs can be stretched. 15 times in one set, do 2 to 3 sets.