The band pull-apart exercise is helpful for correcting posture. Push a sturdy chair against a wall so the again is to the wall and the chair is not at threat of sliding or moving. Engage your glutes and hamstrings, utilizing these muscle groups to pull your right heel back toward the chair while it stays involved with the floor. Lift your proper leg together with your knee bent as high as you comfortably can, as if doing a high-knee march. Verywell Fit articles are reviewed by diet and train professionals.They ought to conduct moderate-intensity exercise that may make them slightly breathless and somewhat heat. Draw the elbow backward and squeeze the shoulder blades collectively until the higher arm lines up with the aspect of the torso. Clasp the arms in front of the chest with elbows protruding. Plant one foot on the ground and lift the toes of the other, preserving the heel on the ground. However, this may not all the time be possible.<div style="text-align:center"> <iframe width="567" height="310" src="https://www.youtube.com/embed/Z1ySw2aCHP4" frameborder="0" alt="Chairs for exercise" allowfullscreen></iframe></div>Place your palms on the chair seat, fingers pointing ahead, and prolong your legs straight out in front of you. Lower your left leg and and right elbow again, return to the beginning position. Lower with management as you reverse the movement back to starting place. Press the dumbbells overhead whereas rotating your hands a hundred and eighty degrees till your palms are facing ahead. Press the burden overhead until you have straight arms, preserving your shoulders away out of your ears. Press into the best foot to carry the hips off the seat, rising as much as standing, maintaining the standing leg barely bent.<h2>Seated Torso Twists</h2>If you need a little motivation on your wellness journey, a smart fitness machine is a superb investment. Combining top-of-the-line equipment with stay streaming workouts, the Hydrow is pricey, nevertheless it's one of the most luxurious sensible rowing machines you can buy. I'm PCMag's skilled on fitness and sensible house technology, and I've written greater than 6,000 articles and evaluations in the 10-plus years I've been right here. I unbox, set up, check, and evaluation a wide range of consumer tech merchandise from my home in Florida, usually with the help of my pitbull Bradley. I'm additionally a yoga teacher, and have been actively educating group and private courses for practically a decade.<img class="aligncenter" style="display: block;margin-left:auto;margin-right:auto;" 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OnUnoK86Tk0+g70Kj6BkU+nlSkqWoAJ6knAHvWpv2oLVpWyS9QXqSGIkNsrUrGVKPRKUjxUTgAeZrj?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?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?/2ggr51tc45k7KJB2/l3xXNOquIOkl8R3IEy3wDHhx+4YWhsBsrWtSlLWkjAXylCfEAJwK6D7STZb0lH1HGT/EhyQhzwHdujGfuUlH41ybwe0nprij2jNFaG1TcXYdn1FqGLCuEjmSnmS68AtKCcgZyEAnO5B9K7XSLn7i0i32cTrFura7cfDOuOE3bl4v8KIkKzWi?/x71YIieRq2XRkOtobznlQ4khxHU4HMQPKu3eA/bs4Z8YZCLBfoqtK31WAht94ORnt8fA7gFO/goD3qA8Uf2T3B+9l248HtV3nQ8oglMB1w3C3lX2XD3yfLZwj/LXzssSpejuJp0xPlJU9ar05a5bjKvhUUPKZcKc?/V2UR44xWxUmuzWOMZco+8ZxTS9s4qkex9xWl8SeGsiz3yeZV70lK/dspxRyt1gjmjuK8/hCkZ6ktknc1d7vjVzGJST1peN800DgU5nzoDOcb0oK8aTQDigHOYVsbWcoX71rOatjafmOe4/KgNhRRRQBRRRQBRRRQBRRRQBRRRQBSHfo1expdId+iX7GgRW8k4ku/bP500fPzpyTkyHPtGmz0oXMHpSSTigk+tJJzQBk0ZPnSSd9qwVY86AWDilc3qaZ5hRkCgHsjxrIVg7UyFUoE0B6UuZp5Cj4V5EHNehBPnQjBz?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?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?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?/AFlD0Zp2XeHJEUPMBHKh1wJxzHHMRnJGM7Drjao3o3jTp3USxAmSmflhTzhyOCppYxnp1TjPrVB35q06Z4gamiXi3sPXGbdpEibcJaA+4+eclGSrOEpHKEoHwpSAANs17tZ8T+GvDPTsHU+spRjLlOmNGZisBTy3ORS+XOR3YATlSshIyAeozo6moVZV9tM39HT6St91Xt+Tq5p6PKbD0Z9t1s9FIII/pWSMiufOEPFNjWemI+uLFc224j6FIyhQUkqCsKCwepGB18KnLvF+RCSsLtDE8tfO7h8tn8MKFeqnqVPGKnDPDU02qn8OUWWBttSkpPlVTOdozTrA5XdM3fvh1QAggH7Wf0rUTu1JEYTiDoaWpedi?/LCU/wDKg1leo2y/5GNabdPqJfDSSfDFV72i9WN6Q4Q3p75WI79zSm2snOFHvSErwOp?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?+NS/s/MtL0zc7w+Etuy5vdsv8AdpUShpPLtkEgcxV94zTnHHgvpHg9fNPaf4qcYINnZ1PGmyW5ybTIeZa?+Tlocig3zKKlqeAGBgcqlHoBUi4XDh1adMwrForiHB1dDQHnhNjQnoo5i4StAbeAWoJ5kjmxg5x4VvNFspUK6lNYN1p2q29zWUKb5N2jTDc5S3pN3dkqX1MhZAx5Y6Yrn3hdohXCTjJr3RcCQnD8WNOtbzo7wJhKcWUjJ+dyqUGz5lv1rpOVbbHKHeSZCgkePeED8BVI9pC2y9N6Za4k8LpUpF902pRl4aLjb9uWR3rawrZSUqShfp8ZGK3up2krm2cV2enWqCuLdV0suHP7eSd37VN3maidvclMdT8tSVLUIyGlBwbc3wjoQlBIyRkqP1jTlnvTl60rNssi5loXWxuJW4sD4HlNElwE9TzHmz571o9GX9ziHpdjiBbbSp9m7xkLaR3iOZp3cLSTnOUqBGT1wKekNfuOxyJs63vYjNq?/goBUpTfKfgGAc+Q29N64OVldU58xZqftZxpKaj8Ws5/YqLsm8RdVaivL+np12dnIjWtEluRNV9HhSU8nMQCslKup?/MGrqf0dpSfdG7rMhpfejr71ouOqUnKTseXPKd/PIqgODHDG96Hhz73OjIDt2KFstR3++TEZ691zA7kE4PLkfCNzVs23UKAn5Ldn3uXHKOUHmSPI+QrPfupTqSjSeIvtI82l3NahQ2Sl2WXKWsxVQI6U906MOJUM86T1B88/lWmurNpstlktxORtxlhxzHokE4z/TzrSSteIQoNWpMh8khJdeIBGD4Cq54vayNl4f36/zZJQpyM5EjAHBU+8ChOPbJV7JNaylbuVSKx5PRO4UYSefBwW6+4684+s5UtRUrPjk5p1nKjnHXxxWWWCT8SNq9zDKRgBG1dxJo4SnFy5Z1P8As6dLLu3Gt28OtAt2mApXN/mUQB/TNfS+830aT4S8U9fKXhyBp6RFiHxMl5tSWwPXvFMj764r/ZsadEHTeqNVut/FIeTHSojoEp?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?/JLJuIy0m7UYKcXheHyRLRNj1FrWUI0SxotjbpHI5IdKUkeeAkqP4VG+15wA1EeH9iutkSJSrbNU1NjsLW6V94g4dGyQEpKCN0kjvPnYzV7W2wWqBHU/G08xKcaPMsWy4IS5nw507LP51YWlr5eLTdo6YUG5svNKRIjIluh9hwg5x3iTzt56fFUrTKFOLnFcmDU9NtftpKjHHB8g3OH+p4q1Jes8hPKcEcud?/uryrtM2IoIkwnW/tIIzX6JLxozRWpk51JoyxXJS91GVb2XiCeu6kk1A9R9mns6y4MqddeFNiSzHZcfcLLSmQEpSVE4QQOgPhXgdNo?+VK5UXiSOPeyRpBqJ2bl21516Kb+h8OPMK5XUIcSocyT4KCSkg+ldKaWthc7QPDvQURbrlv4X8PF3B5TquZZm3AtxkFZ8V92w8cnc85NQLhtaGY2ltP6et0UMNznWmWWU9EJccCUp9gk/gKm+jtVtw2+0Vx7hNJdFulS7Xbs9FM2OCpGB6KkF41MUeWb3TZRvHWxzu2P21LXwch3FStC8NI4dvq2jzNh0qSuUgEbFxZ7qOP5SlZ3wa6743cLrbxK4N3rh1FhttEQR+6W20hKY8iOkGOEgdBlIRj+UkeNcKfs?/u09wH4Tab1PE4qasfg6w1VfHLhOuzkB16NIZA/hguNhSwedb6zzJAy7nffHeuleOfBnW5QnSPFPTFzWsAIaauTaXT/5aiF/0rIlnko3jBW3Yj1+dYcEoen57yv3to55VmlMun?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?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?/hroHiFDck3rTkNUwbLkhlDcllXh8QG/35B865+11w11Zw2bEm2PSf7PtpUVvxyqRFQg7fx2VL79k/EMuNqWjxONq6lWlm3SimQotZGWHAc4QduVQ+snNaq82KU4XHIsotqKCAOqU+mOnKQSMeRrJGbSwbax127sfgpboeme/Sc5udpe0zGJPyhDsJlQdCFJ7z4R8WFbjPXfeo7xuu7tq4V6hLK+V6bF/d7ZHXmfUGtvuWaltsZTHt8aOnGG2UJASMAYHgPAVW/aBmIVYrFYgf4k+7JeKf?/CZQoqP+5TdeKXbNTKSnUcvfJXWlZ1v01ORfJxSmHpa0zLw9nolMaMpef8AdipxwA4dW8dmWyaM1bDMhOrrM/OvrKjgurunO/IBPUHEgjPUYqj+JTc6dw61FZbYpQmatmWnRcbB3JuExPfgY/8ABacz6GuyYsVmBFYgx08rMZtLLaR0CEgAD8BWOJXPk4H1j+yS0q+87J4f8XJ8JClFTce8QESAjJOB3rRQcDz5CapLXf7NHtK6VQV2KNYdZRUj/wDC7iG3AP8A9OSGj+BNfWkLwdqVzedTsXglVGuz5Ldm7szdpeJ2hdCv6p0Nqi0WzT9xYmypVyQ6I7DDTgcUhCz?/AA8Kwdkk5KhgdTX1qKgQMHOw386wFAdAPbFYKgBVksFW8icjGc0A5pC0d4BnI9qUCBgCpIMk4rf6UPwyPdP61Hj61INKfNkf6f1oCQUUUUAUUUUAUUUUAUUUUAUUUUAUh76Jf2TS6Q99Ev7JoEVfL/xLv2z+dMHenpRzIe?+2aYNC4k9aSfOlHPXFIwc5oAqse0ypTfAXWchPzosFuYD5FiQ09n/9urP5agHaBgKuXAriFBQMqe0zcgkeojLI/qKdgsD5SlPNLb+LnVzI9Ad69sS7mWnlOEqH9ajWi7m3euH9jvgPMmbZ4krIOdlsoV+tBlFpxK21YwdxXrpR+IJzGXzIwVYPn61qrpd1RFKQkjnHVHia0T2p1QXWS4rmjuDu3PMev6/dWhsV+b1JeXI0kqXItSlEKB+dggJB8xuCKv0wiwLf3akply2kh3APL/LXokXBB+ZvUVeujyF8g88bV6WLuyh5DElBHeHCVZ2J8qhR8sGwkyC6CRuKjs9halZHSt8l63uyVQip2O+k/NcHX2pubFEX/FgKT5o+djzxVlhEN4Ix+7y4cYya3FngAK23UNiMVjkb3WyO9Z885Un3FOxQeZJcWpxH1VdCn8KlkZZsLrbvllnmwUpbWt?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?/lxjB38citHpjj7qvT0vVst+fAhm4XhM51hwKUrvFRmUHlx12SOp61Jx+zl4/PltLuqtHtpT0xcpRA/Bj1qpbt2bOI9h1rqHQVxiuuS7KWHJkmI05IjIS6yHEKW8Byt5SNucpJ8qwu6k2W2+iYT+0nf52SNRMM83giKo/+6o5ceLWorolSG+IqGCr+WBzEfcXMVrnOzPrjZaXgB6lI/WvM52Y+IO6mm1knfYDr+NHdP2RjnBoLvYYmq3+81bxVuVybJ+gW0EMp/8ALQQk/wCrJrbWuLw40wynubm7LWMABLYQPzpR7M/FIH+7wZK8HIwyr9K2+meylxTuNwQ3eYkyDC+u6mE86vH+VITjPuaxSrp85yMFc691ivVaY+kdOQA05cpLUFoJTzLKnFhHMT9+a7ou06LpWZoLg?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?+6f1qPEDAqR6R+bI90/rRAkVFFFWAUUUUAUUUUAUUUUAUUUUAUl36Nf2TSqS59Gr7JoCsZQ/vLv2z+dNcuB0r0SRmS79s/nTeNsVXJKE4FYIpXL61nlPganJAlIOcU80CPHwpASRvTzaM9aZJzwcLdp?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?/oWMn8araV2POJukZZn8LuJ78BaTzJTFmPwCo?+AKEEtq+/auieEHEiNxN0gzc3C2i6RAGLiwk/NdA2WB/KvGR5bjwqbEYOa6/Yu4nFZ9nHcrVnbf4a4F1gt6iiN9Vyba3KCgPN2KUK+9WajWne11OtvHd?/VHEXhxLhSJGj2bU6zbHubJanuOB0IeCCB/FKeXJxsc4O3dHrVO6o05p69dpuwx79ZYNwYnaBujZbkx0uAqauENQPxDYgOnfrgmmZLyWTT7HNL9q7glqdSI69SPWeQs4Dd1iLYT97gy2P91Q7jDZ7FHuqNfaQukK4W26rCJ3yKSh5LUjqHMoJACwN/8AMP8ANU21J2YOCU6NJuMq0KsrbLSnnZMaX3TbSEjKlkL5khIGSegABNcfaqufBGx3TPDXiDdbtyqKhz23uG1BO5GVrSpfT/u8HbHhU8yXKI2rwdMcHdcs2C9Jsk59It11WlKVqUAll47JVnoAdgfXB8Kl/G68Id+QaL3Sw7/2ldVjcpitHKW8eanE/wDIR41xnrfV19Rw4uE7RMdc64SEpat7eAVB1TgQQRnAKQScHyqVcYeJmr?+F/DCzO3uSL7rnUzbEDvXEnC1ttBKU4G+5SCBtk5UckmoT8FVEkvC7Sz/HbtA/veW02/pPhxIbmzQscyJV4OVRmAOiksj+IryIQPGu0FIPmfvrjzs5cfeFXBjhzA0JcbLeUy0F2ddLmyhD/wAvmuqKnnyAQrr8ITgkJSnrXRWm+PfBrVnKm1cQLW26rfuZizFc8sYdwDvtsfKrRhjklk0Uj0rHJT0R2JcWRJt8piSyoZS4w6lxJ+9JIpZZOKnayDy8vpWOX0r0qZpJax4UQGOXHhSSkdcU+UUlTdQwMlO2wpBSaf5fCsFHlUAY5fhG1SHSeyZG3in9a0fJ4Vv9LDCZHun9alA31FFFWAUUUUAUUUUAUUUUAUUUUAUh36NXsaXSXPmK9jRgriSj?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?/Q56526OOFwzmGjqrlKaqfVZEftNcNndv71pvUsbc4zhUFf3/ADfzqb2Pilw31Mx39l1panxjOFPhpQ/0rwf6VVvHbVdk0Pxu4QakvkruYjTepGHSN1HngpUlIHiVFrAA6mr4CNT23OKR0bwqGjra4kXLWS1Qsg7twkgF9Q+0MN+y1V89Wldy13ZJKDuUKPMk/wCk7VY3aP4sO8XOKsq8vd9FgwmkQbfFkKCVttJ3OQDgEqKlHBPzqr+DabjdrlGtMBrvJM1xLTQJyCScfhVZtF0i5+y3pmZdZ1yuE4pRYYikOOBSNg8jJyjwGEkAgDfKfKt4xZ3uP+vNQa4kPuRbHYW5Fj00vGUGYU8r8sDopKCO6G3/AHmDW012Tw24b2Tg7pO6NQdQanQWVzVDAhMBJXImOY6JbRzOH15RR2fuIWmL3aXtIafi?/IolgxGhsrUSt6FnDbyvEqUc8/8AmVn6wrGk2slG+clESr29Y7xKs18thYl299Ta22nAVtOBW+Cvlyk4zsN/hI617od20/KKA1LbjqKgtAfT3Pdr3JAUvAI2HTO/L5VZPao4Zqmw2+JlmSA7DSiNdUJTu4znDbu3UoPwn?/KQeia5qYceQvLEpxBSnPwqxt9xrJGRbJdFnul5sribhprUMy2qSQWnYcpbfKsDdPMhW6d9vAcw8jVjWXtO8dLIlIGr1XBB+FIuMVD+Fj6pURz4ONvi8/EYrk5qTNiSFSYjpadOyltHu1K9ynBP31tI+uNUMyOdU9yQog83fpS7zAHIyVfF1A+tV9wxk7n0325L20EN6v4fxJKT8KpFvkqZUFerbgUP+bwNWRprthcHr5yM3dy6WF1auXE2GXG0q9VNc4H3gCvnK1xUebSG7rZm3xsHHGFlKyB6Kzv03z4e9bGHxQ0PNVyXASYTigEKD7PMlW3gpIVjfb7/AEpuyHE+rFi4gaB1QkK07rKzXAqxhLMxBXv0ygnmB3G2PGt8prYK5TgjINfKaLP0rdkhMK7W6Wrlxyh4Eup5QTseih69egz8Od212hbvwrb7iDxdm25DOVIjpmrdSvw5SzhWFDHXlx13GathMrg?+nCkY8KQa+aNk/akaxst6iszbYzqK0CQgSlyYqY8hLBPx92WyAVAfN5k+4r6TW662692uJerPLblwLgw3KivtnKXWVpCkLHuCDUPHQxjscUcbVvtLkFD49U1H1q33reaUOUyPdP61XGCCQ0UUVICiiigCiiigCiiigCiiigCkufRq9jSqQ79Ev7JoCtpL394dPT4z+dN9+B4mvPKWTId2Hz1fnTYURVWWSPb8pB6ClB4CvCFnrtSufPjUohnv77b4Rmnmn1gdBWq7xQO5p1Djyh/CUOYEZJ6AeeKhJkHD/wC0M4s37TfG/hfpi0vy7dHi296bMmMK5flMaXIDL0ZR6Fvljo5h/nHoKqy7xeWU6hzfu1FB88iuo+3hwKvPGzhTEuGmpMdvU2lJZuEJYilTktotqSuFz5ygOKLZBOU86WwcZynk6fdvlCvlKl?/w5SEPIUrI5wtPMCM9cg5rR6xCTcZHR6FUScosht+cSZSW9iEkZ36+9fVTs2actOmeC2lk25sd5craxcZbh+c4642lWT6AYSB5D1r5P38n5YVBJBBz0r6D8K+M+v8ASPDHSv750U7MszVpipjS0sOAd0GwEkuI5k4x5pBq2ktJPJj1tuW3Bo+3hGCdR6MmDGXYM5k+yHGSP/rNc328cyCSrc7HNWz2puLVm4oz9KPWiG9H/dsaaHw4tC8qcWzjlUk7jDZ6gGqotee5598e3WtbqnNw8G00ni2iSDQtlVqHX+ntOoSSJ1yjsL8uQuDn?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?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?/N3xVEW6S8GFIUQMbcuN/vHhX0Dfc0NfJUePHgRY00uc0RIkIQJGT8RbIOVbnfFau7cP7NcGpMnVOibeHozqU96IwdS+0sEhYKwVAjGCM/WrWXekuvU3xeGbOz1b7ekqc45SKN7P54h6as87VukLJ8uYnPiM/yBtZIbHNjkJC8fxM5SR09Ks89pOPapYga003Ltrv1hhTKkjz5Hcf/Ua2bJh6VucDTem4ESJbZDSpCm2G+QBXNyqIwceWfapLMtsS6MfJbrFjzGP+7kNpcTj2VtXtt6Ltqap+jW3NX69V1PDPNaOKHDrUiEiLqGIlTuyW5X8FRP8Aq2P3E1IkwmEgOQ3FMhYyCg?/CoefkRVZXjgFw7vJL8OA9Z5B3723PFAPu2co/ACtQnhJxJ0qO80RrtMltO6Y8kqZV/TKD/q2rPu9o8+C5xJubB2bZfSNskkKqqO0dPSLNoCc4ytoweIlgcKgnZIU8ps//AMleYcR+L2jmh/bTQzsqMjZUtlrIx5lbWU/0qlu2R2otOo4P2y32GJMiX2VqCDMivqQh1uIYi/lBd8lnKEJCSkZ59/GiafQwy4OP/FW12iLNuMuVy2vS7Sn1Ebh6YUnAA8eROR6qJHlUZ7L/AARg3XSl71xxa08zcrlrpQkTYVxaDzbTII7pgpUMENpAzt89S/IVz3wWvGs?+0hqjRWk9XLHySM+blLU3Hwbi82lTqVScHkGCUuKSkYJbSDsa+jsXS/7tiMxIM1bbbKQhIVuKhrLD4Oetd9gPs4a1Qt202CZpWWvOH7JLUlBPq07zt49kiqG1h+zA1bDKpfDziZb5y2jzNs3aOuM5nww61zjPrypFd?/mLNjn+Itl31ScGstzIyThcgNHyVTGOngncz5pp0p+0R4MJ7q0ydbPw4wICYcpN5jKR6NHvPhI8CgbeVWrwZ4tP6tsAGoYbtsv0Jfya7QnmSypp8dFhtQCkpWBkDG24+rXaz91jRm1OiUl7lySlCck?+1fJzjFx7433HiRPkavm3SA7GuD7sS3TGi13EYrISzyEAKSE8o5uuRnO9S8vthrcuDqXirq9qfZ27LrzXN1haOQhIcYRcxEiq5MnuHlJwpSFAghPNvyEeQNePdou16a0IrROgeE+kdT21C3V26dMdecZYZUfgbCDhaznmVkrIyojGOtWv8eNJ650XcdJa50o7KNxjGOpKZPKypR6LK+UqbKSAoEBWCKq+0NRtJPPN2TUVwlQA+tbDTraW0paySEKUsqKsDAyEpJx1pjHZEU0Zc0nx31fPuWp08L3n7cpalPvWKJhKE9QgtN+Cd9+U9dzWqDVzDBwZUZac5akNbkjbHKrf8RVxaO4T8c+L/JM0Zo+5fu1/LYmpb+SxVg?//AJhzHOPRJPsa6O4ffs6G+SPK4n60UVghTkCyIwkD+UyHU5OfHCBjwNRuXSL59nBjEqVb3ky1YYJwlRQnAWPIjmx/St3fZF+4o3CPaLXpb96XIlISuBDW7KdPQDlbHT7q+uejeAPCHQkVuPpvh?/ZY6m0gd87FTIfV6qdd5lk+PWpyxboUJBaiRWWEEY5WkBAI9gBUrc+CN2GfKrhj?+z+4262cRJ1LDi6NtuxU5cllclQ8kR0fED6LKK604Tdgbgvw7nRr5ek3LVd2jOJfadnudzGZcSchSGGiAcEZw4pddQllAOAnFZDYHhiih7IchIWs9Tn1NSbRoITJ90/rUdCQKkmkBhMk?+qf1q5UkdFFFAFFFFAFFFFAFFFFAFFFFAFJc+jV7GlUlz6NX2TRhFby0c8h3lwn4zTBbVjJI3p2SpQkO7/WNM86sgBZJG9ULjTjJPr7V5H2FFJKhgdN62SikAnfHnWqvVxi26G5IfOAgZAJ6nwFOgRu?/XJ6AC1brNOu0vHwx4vKnr051rIQgepOcdAeleeNMuZtTMi5w2oEtQKlMyJSCGcpGGkuNgBxHMOYlRSQSSNtq90W+RZGUF5sOHdScch5s9MHf768ep5UWbZpcJ2SltDrK0qUCMj4f/tn7qmOEslcmluWoyXBFmlKbi8O6BZkKSEuIOFcpycYwebc77EeFQbVd5uFvmS5MmCw6URXGXpLMkpCwsAq?/gFPwqIxtzlIycDfb0uTIZXAmNpKimCC63nIyopJGPL523tUJiaU1zxHcdtUFTjzYKg/IyRGa2wElw+JGDyp33NUVbCLKOSEuWu?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?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" width="303px" alt="day">"Be sure to check the floor for slippage since you don’t need the chair to move around while figuring out," says Belgrave. "If there’s any movement, slide a yoga mat under the chair." Sit upright, lowering the shoulders and looking out directly ahead. Sit up straight with feet flat on the ground, hip-width aside. While the arms are clasped, twist from the waist to the left so far as it is snug. Place each toes on the ground and the knees together.<h3>What Workouts Am I Ready To Do While Sitting In A Chair?</h3>If your weights are very light, improve the number of repetitions. Sit along with your backbone straight and tall on the edge of your chair, your toes flat on the bottom shoulder-width aside. Walk hands back out returning to plank position. Sit on the sting of your chair along with your spine straight and tall and feet flat on the ground, shoulder-width apart.It might take several calls to succeed in someone who could possibly information you in finding a carry chair for free or at a meager price the place you live, nevertheless it could be well definitely value the effort. This train improves neck mobility and suppleness. A individual can carry out this exercise whereas sitting in a chair. Slowly bend https://click4r.com/posts/g/11770928/ and bring the weights again to your beginning place. Aim for 3 units of seated shoulder presses, progressively rising the burden as your strength improves.<ul> <li>As a reminder, what works for me might not be right for you and your body.</li> <li>I've been into fitness since highschool, once I labored within the daycare heart of my native fitness center in exchange for a free membership.</li> <li>Hold a pair of dumbbells or other suitable weights in your palms, together with your arms at your side.</li> <li>© 2023 Healthline Media UK Ltd, Brighton, UK. All rights reserved.</li> <li>Instead of a ballet bar, merely seize the back of a chair for assist.</li></ul>I tried to add a couple of reps every day, and some days in I was capable of maintain my hands in entrance of my chest, rather than gripping the chair. I found my legs obtained a exercise too, despite transferring from my core. If you could have difficulty doing the complete movement, strive standing halfway earlier than you sit back down. You may be able to do only some sit-to-stands at first. If you may have progressed so that it is easier, attempt doing it while holding a lightweight weight or small medicine ball. You can even make it tougher by maintaining the arms crossed over the chest as you carry out the movement.That's one rep. Complete all reps on one aspect, then change sides. Stand about a foot behind your chair together with your left leg closest to the back of the chair. Step your toes out to the sides in a jumping jack movement whereas opening your arms to the perimeters.Furtado GE, et al. . Combined chair-based exercises improve functional fitness, psychological well-being, salivary steroid stability, and anti-microbial exercise in pre-frail older ladies. Exhale and return to an upright seated position, feeling the rejuvenating results of this gentle backbend.


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Last-modified: 2023-09-05 (火) 20:24:23 (245d)