Aim to carry out three sets of seated backbends, progressively growing the depth and period of the stretch as your flexibility improves. Slowly decrease the weights again right down to your beginning position. If you’re on the lookout for convenient exercise choices, these chair workouts are excellent for all health ranges. Most days I accomplished all 50 reps in one go, but on different days I’d do five sets of 10 reps, and match them in throughout the day for a core burn. By the final few days, I grabbed top-of-the-line adjustable dumbbells and held it with each palms to really up the ante.Your upper arms shall be parallel to the ground and lower arms perpendicular to the ground. Start along with your arms in the closed position along with your elbows shut collectively. Same applies to a pistol squat, the place you squat all the way down with one leg out in front of you.<ul> <li>Assembly does take a couple of minutes, but nowhere near the 30 minutes, the Chair Gym Total Body Workout took.</li> <li>First, flex and point every foot independently as you concurrently curl and straighten your toes.</li> <li>Below are some examples.</li></ul>Keep your toes flat on the bottom as broad as your hips. Inhale and reach each arms towards the best and maintain onto the chair. Exhale as you twist to the best, utilizing the chair to assist you twist further to the right. Be positive that your knees keep in line with each other (don’t let the left knee come further forward than the proper knee) and interact your abs to assist maintain the integrity of the pose. Hold for 3 breaths, and then switch sides.<h2>Seated Single Leg Squat</h2>Here’s tips on how to win with them. From shoulder presses that sculpt your deltoids to tummy twists that ignite your core, every train targets particular muscle teams, leaving you feeling robust and versatile. Best of all, anyone can get in on the motion. Sit tall in your chair, along with your ft planted firmly on the bottom and your palms resting in your thighs. Target your again muscular tissues and unlock the incredible vary of movement in your backbone with seated backbends. If you have tightness or ache in your lower back, this train might ease your discomfort.<div style="text-align:center"> <iframe width="564" height="318" src="https://www.youtube.com/embed/G8BsLlPE1m4" frameborder="0" alt="Chairs for exercise" allowfullscreen></iframe></div>Chair yoga workout routines can increase your flexibility, improve your concentration, construct energy, and also make you feel much less careworn or anxious. You could additionally be surprised that virtually all conventional yoga poses may be carried out on a chair. https://ctxt.io/2/AABQCRWrFA is a good option for individuals who have restricted mobility or situations that don’t enable them to apply conventional yoga on a yoga mat. Health benefits of bodily exercise for adults.<h3>The Most Effective Smart Stationary Bikes</h3>The extensively unfold group Easterseals typically companions with Goodwill Health and other nonprofits to provide mortgage closets. https://te.legra.ph/Chairs-09-09-2 builds shoulder strength. A individual can maintain small bottles of water or dumbbells in each hand to extend depth. Exercise is necessary for folks of all ages and health skills. Chair workout routines provide a safe and approachable workout, particularly for older adults.<img class="aligncenter" style="display: block;margin-left:auto;margin-right:auto;" 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JaYHLaeH7LAO/vPaSsTi6vCheuXqRz3CepfkNGSxmcpSx5bLJeWsdql91hVmaerdFThxMUUJ9ho8u31VsU+oXQz9Y8HLTwLHlvwOc?/BUd0WBlr2E+eD8cKA41LTzkx4jI+PBebXd7Kbzkz/AM7WqS5pvcv5u0OYxBm8QcYLjG3P5qCde1eCPlsvpGB/zKxevmHA7v8A7TR+C9EzzyDP6VrZX1TxJvztR95e41tVPOfl82O4t/8A7L7Gs5Rw66UnvIB+8qyGyyHHBvH90KYjfO/Abz/dYPwCi?/O1H3lVdTfeXzDtHusR3WPfJkY+lkc4AeAbu495VPrdUXKucXVE8hB4+0Wxt9wwD8SqFFSV8vJspHeTgD3r6fb5GZMj4s+Dw8n+nKq7urJYbZL29WS3ZVKfVtfQSiWnqn7wPZkD4rNOzHbbFWujs+opQM4bHO48W+B7wtdpWFhwWk?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?+gWFNR2llO57CBnK3Y2v6Wts9M6qYaiaQZJMtTI/4E49y1T1la4IZHsbEAO/tVtSODcaRduvBJmJqOtktNzZKyQsG8OJOMfmsla/1ZddW3A3q91ZqKo01NTGR3NzYoWRt+DQrDdaI627wxPaRG13WSkc90cSPXl6qf1FXdWC0kAtBc7HeV1vB9s4Sq3cuiXKvm/oeBf7QWoUZSs9JpfrbdSXqS9GPvbl7i5djNPcNR66mtdPI4W+ngZPWAcnlr8xsPeN4b2P3QtrqK3tiiDQ3kO7gsTdGHRXzbo5+oquM/Kr9OanJ4FkLfZjHuBd?/Os5R0z2DdBBHiF5txLqLvtQqTXTOF7Njg9HsVb20E/D9/mUeooXOyQG+/CkZKKVv92PRw/Aq6jSyOGOpafJ35qVq6JwzvUzx?/SfuK5WomzZyorqWw6FzQQWuGPNfAY3PEO+KqNRAGk5Y4eilHBoP1cLDmsGNKOGeMY3OVOUkTXuADCSpVrm57Pep+3ytbM3mePYMqMkp9S6LHpaqrvaEEe6O1z8fcCq1W6Lkgp98CAHuBe4/5Qri0Nc4/kzY4bPUTPPM+w0e9zgrkuPzhNGY47RDBkf31SHf5AVt6NpCdLmXXyZv6NrTdPPeYKudpfHkEcu4YVt1cJZkEYWUtQ2+oY9/WvhZ4RtJx6n8lYN0pgxxI44PNa2ceSWDX16fIyV0tfqvTd7pblSyGN0MgcPHB+5bvacvdPqOyUd6pSOrqomyY/ZPaPQrQ6eItcC33nkFtL0bL4+4aSqrbI8u+RTgtJ/ZeOXvB966XQLl8zovzNjpFZqTpMy?+iIupN+EREAREQBERAEREAREQBERAEREAREQBERAYQ6XG0x+z/AGV1Nut0+5dNSONupyD7UcRGZpPRnsjuLwexcpde39sbZnNOGRN3WhbT9NPas3Vu0euoaGo37fp1htlNg8HzZzM8fzez5Mz2rSrUzKm6VFOyNwNO2uhin7zlsjx6fRHPmt/RxZWjqPq9/sd/w7Y8kI56y39/QvDQWn/oKdjxvSPJnmdjm53H7sD0WYrbbQGNGOQWOdMVQomiUnBwBnCv?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?/AO8LcaJlXMWZemrFdM2NREXcHUBERAEREAREQBERAEREAREQBERAEREAVnbXtc0+zjZzfNXTvAko6Vwpmk/XqH+xE31e5vpk9ivFae9PzXwpKOx6Cgn4ODrtVtB7BlkWfXrPcsi1pdtWjAyrKh?+Zrxp93f5Gh+vLzJV1krppS+Ql0srjzc9xySVQm2Nw2bW7VTmHFbqeopWnvbFTMPwMjlIalr3SNmmceLyVl666RqKXoUaI1e+Ata/XFUwOxzjmpCQT/PE8e5bXWJ4pqK8T0myqKlXop?/zTS+DfzwWRQOBp24IOApgPcDkEjyKlLY5slMM4yFMOy08CfvXNs70nYrlUwjDZnD1XzNfq8cPlDuHiqe6UgdhUrLJnmPciLXGL6omqm/XAg/Tn3qkVF4rXk70mfVJ3E8jw7lJSAE8VcFCK6I+JZ5Jjl5yvlgwc4C9OO4r7Y3h9U+5Ml6k10Ptr3DAHYpiOomAAa7HcoTBn/wCyjxsbn2s+gyEyw231IjZZXcC44U9a4jJUiRxz1YJHn2KWYxmOAPnlVKIto7c6cjDngkeXIfitxoNp?+cv6cGtlu/JfvhHnn4p69/h/hW6rweKlRdnDx5p7beUcv2FE1FWb8kmDwbwCzJ0WKQU9TLM0Na+eLrn5HHeMjh?/laxYEvM+WOO9xcSs/dH5lZab2IavDI5KCn6lhPtY3QS7HYDnh28DwAwTtePqjduoe0+WOCrNflLueN4wjjb/3IZ8tk/l3m2EL8Rt3mFvDzHvXu?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?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?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?/hcw/ipd8mp2k5slT6NB/FX+auWUAv3T6BQHvdnIwFjvR7buk/h9ieOvPG8SwnVOpO2y1g/4a867UzjhtnrM/7sBX4ZXN4/ivplbNHxa7GFa9Ht/wCt/Aq9fWNomP5abV8rC5tpq2+bg38VW9mmhdQ6p1NLDdbYHUlBQ1FdNE6oY18rWMOGtLjxO8W9/DnwyrlqL5Uua2OaVz2NOd0nhnyUakrpBC+5QSRxR0zmtla7dBcXE4G79ocDyzyVr0mgltJ59eDEutbnWoypx9BtYz4Z29W/h6y0H2vV17u8N91DdopZYTGGNblzWRsPsxtHANaOQA4K+tUU8VNWyRU4HVsedw4+z2fBUStujqmCSOkle1kjw5w3AAccuHYo0l1dV0cUdVES+MBm+12CQOWRgrpNFdvpspJZxLHr6f8Ak8n/ABT4du+LqNq9NjHmouSxlL0ZJdOi2cURbfGyX2XDj4qdfRtYd0tAz4LH991pVafMU9O2nMb6p8Ra95L42N3faeBjBOTw4jAHHni5dK6yl1Xpynr6ukgiqmvcyR1O8uifg44Z4gjBz2clurTWbK8q9jSeZeT7j5y1bhbVdKpu5uIpQTw/ST6lW+RQg7zQWuByC044qrUGo9S2vAorzNuj7LzlUtk5IySo7H73Yp7vS7O/WLmmpeaOehcV6DzCTRddLtV1dTNDZHRzY7yW/mqnFtkvTQBLSkn913BY8nrIoshuHEdvYqdNdJS7dYceS5244H0Wo8qDj5N/XKNlR1W/a2kZbbtnuLR7dIf619f6aKrHtUDz6hYi+WzuGOsKhuqJuI31r3+H+kvpKfvX2J1q1/05zL7ttFT9m2v9cKG7bLcTwbRFnhlYhNRKPtH3p8vqGfVkcPVU/wAAaUv5pfD7FXqeoPpUMl3LaneaiJzm07uXDB/PH3pp69X28WS+X+rewC2RsEMT6hkUok3g8Pa3JJADCCRn6+OaxjJdqjeb1kjnAeKqUE8rLc6+NqYmw08rYXROc0yOcRkYYfrDnx8FeuCdMo4cJNPPfj7Iltb28jU7Sac2k+97bdfZ16dxXn6xu25uhsMQ5dp+8qQqbvcK8D5TWOLQcgA4aD3gDgD4hW5V3SapiEcEkrImv3zGTwye3HLKiUdfPBJHOzdDmOBGWgg47weBW2ocLaXRacKab9e/zyYM53Eo7zwV6hqqSnqGSzSFwa4OO6N4lbNdGXpGW+ybUrDYqvSjJYrqWWdte5w6+EyuaGEADGN4NB48iVrDU11TdJ5K+ZkTHzO3nNhjbGwHwa3gFUNI3r9W9V2bUHZbLhT1Z/4cjXfgtlcaVQq0HBrfDwSaTqdbSrpToy25lnON0n6ztMDkZXqhU08VTTxVMEjXxysD2OaeDmkZBCiryY+kFuEREAREQBERAEREAREQBERAEREAREQBUjV+nYNX6UvOlKqd0MN5oJ6CSVgy5jZYywuA7SA7Kq6IDlLtD/RJastldcdQw7TdLnTVppHVJlloJoqqVrGbz96JoLAeBwesPpyWNaXTFtttBDbLfTtip6WMRRNaMYaP+8rrvtbtlfetl+rLTa43SVdXZ6uKFjRkveYnANHieS49xa/sklwdb5m1FLKHmP6ePdAcOYJ+zx4ccLeaPVpU+ZzaTeDodDq0qXM5ySk9kfNytTaSPrsgDsUnMGCmY2nqd6V/12gfVCndQzy1b2QM4MHcvrTenrvqa7w6c0xaqm53OfG5S0sZklOe3dHEDxPBdBKqoRzJnYdtywzNn3pbSd91nf6DSmmLe?+tulylEFNAzm48ySewAAknsAJV0bY+jLt62Nukrrxo35zs8bd91ytW/UwMGOJfgB0YHe5oHit9+iP0YxsatEuq9XwU8urbnHuENw8UFOcHqmu?/aJALiO4DkOOxuAeBAXM3uoznPFF4S7zm6vEMaFz6EFOC65zv5NfucFodXSN9mWjHo?/H4KbZqimcPpKZ48iCuxmu+i9sE2jyy1WqdmVlkq5iS+qpoPk07ie0vi3S4+JysPXX9GZ0dLhI59FV6rtjXHIZTXJjg3y62N5WItQul?/N8EbmjxFolVf5tKUH6t18/oc1DqSiPHqpfcPzUGXU9IOUUnwXRv/AOlpsHzn9ddej/1tH/8AxlWLT+jN6OFvka+uk1TdA3m2quTWg+fVMYq/xG58USy1zh+Kyud+z9zl9LqCOQ+xTvPmQshbLNku1ja5VNg0RoWuuMBduPqgwtpoz?+9K4BgPhnK6oaT6InRx0Y9kto2UWSWaPlLXQ/K3ef0pcPgst0tJS0VPHSUdNFBBE0NjiiYGMYByAA4AK389cvfm+CNXdcTWEYuNpbtvxk38k/qjjRtY2Oa32N6hZpzW9rFLUywieCWJ2/BPHyJY/kcHgRzHDvGbJaN0ZA5HIwcLsB0idhto27aCm07UviprtSb1Raa17c9RPjk7HHcdgBwHZg8SAuUmutBaq2c6kqdK6vs81tuNM4gxStIEjex7Dyew44OHBbyyu1cRxL9SLdPv43sN9pLqvqjDsexms1ZfK6KghoYWTAPaXzmPLs+04gc+0rK9DYbZZqKG1WqARUtK3q4mgY4DtPieZ8SpKzPNJeIJy7cDXjJ8O1TUWprLPVfJWVm7I5260PaWhx7geS6DQqVnYzlJySlLCWX8jxD8XdNuqc7eFlTlKklKUmk2k8pb48F8yLNTCNpfnAClp5S2INjeMnu7FEuVQ4gRAHAOO5RtNabv?+r71DpzStmrLtdKjBZS0kRkkx+0QOTe9xwB2rqKlSFJc0nhHi1CjUq4SWX4ImdE6F1LtH1RQaN0nQOrLncZNyNg4NaBxc95+y1oySe5Zm1V0OdV7PYXP1Rba+sY0ZfXUPt0w8iBlo/iwtu+iL0YxsTss2pdVCKfVt4iDJgwAtoYMgiBrvtOJALncs4A5ZOxZAIwRwXmuv63Xu6vZWdRwiu9d7+x69oXBdNWaqXy?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?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?/h7lljoal0u1eKQHnZ6ku/qj/FY22120aU11fLMHl8VJcJo2uPMNLt5vwIWQuhTUsm2ojcdk/NVU0ju9uM/go6lZRqKn4mbTt5O3lWXRG9qIikMIIvl72RtL5HhrRzJOAFRa7WmmLeS2e805c3gWxEyEeYbnHqrJ1IU1mbS8y+nSnVeIJvyK4is9+1LTQ4RCrkx3Rbv3kFfLdqenifbgrGj?/dtP4rH/AD9t/WjLWmXj37N+4vJFblJtC0lWEMbd44XHsnaWfE8Piq7BV0tUzrKapilae1jw4fBTU61Or/pyT8mY1W3q0f8AUi15rBjrpF0hqdkV6lAyaTqar?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?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?/wPd+K1+t1THvjLZPPez+KyDZb9baeFrN+YEDHFo/JZE7KnTWyyWKrJvdmUKfbffmkOq7RSOb+7vNP3lXFbNtViqN1t0oqikJ5ubiRo8eHH4FYupbza6lu7JSzSg?/8AmhvwL2pXUNvrAXUkTYnYyN6Qfhn71jSt4Zw1gvU33M2Jtt5tV4hE9sr4KljhnMbwceY5hTq1M+dbvpysbU01a+B7HAtfE4grK+hNuFJcpY7bqZ0cUrsNbVtGGE/vjs8xw8lBVtJwXNHdF8aibwzLiL5ZIyVjZI3texwy1zTkEL6WISBERAEREAREQBERAEREAREQBERAF4SACScYXqx5t32hN2c7Oq+5U+HXOvHzfbY+01Evsh3kwZef4cdqA0x2n3Vt3vuo7s12825Xipkaf3OsIHwAVN0NtGrNIWm/2jTc3VXrUhit?/XjnTUkbd6VwPY5xka0H+LtCouq6yOgo4qZ0nCliy9xPEnHEn4qQ2VWCSKjn1XcSDU3aQyxsfwMcPJg4949r1XJcX6rKwoKFJ4k/h6/cd/wRo9O/qTq11mEcbeLzlL6+wv8AtlGKWFuS7exkkHiT5qbc+YftH+JufvChRUk8+XPjd4Y4j4KKaOaMDAe0eGQvHZuUtz2GnCMSVnqTGeTD5sA+7CgmrLj?/AGcfvd+ajTsmBz10n9RUoXPB/tD68VhVHJGdTUXuTDJSSPZx5FVCnBdj2T71T4N5xGd3+kKtW2n6xwwpKCcngjruMY5JiGjDwCRJx7mg/io7rVlhLXHyMePxV0WWxdeGgh?/oR+IVxu0gDCSHSEgdzfyXS2+k1K0OZI5y41enRlytmDNXRPgtT6fHtVT2U7eHPePH4ZVo6uqWU8rRvezTRbv4/gPer21vOybVj6Nsn+qWNpdLyw6ocOXDta3h/MVhzW1ZV3esisNukxV3SXqmkc2NP1negXpHD9otE0mVWrs5Zl9F8N/aeMcd6xC+vW4P0aa5V59X8dvYXzsq1fqFulaqyWO4z09uukhkryx2BPg8GjwwBkjnnHJXxSRMgjAwBhUXS2nqbTtpprVb4ixkDAz2e3A7VcIieQAdwnxYPyXHXNzVrtub?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?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?+Qx92FKPpzGeEZ95V5T2uNsRd1bDntAA+IVFqaEDOM+8lUjPJTBRQwngOHqo0IkaRjHvX1LA6PJCgsdIHZDwpM5Bc9k60ytJcwDxGVmvRdC2eGN3y+NuTj2IBz9SsB26qfFIMStA8lkXSmo6inc1jbiYgCOLY2nHvyFgXcJSjsSU2k9zJ+ptKsqKMvNbLIQMj2GNz7gsHapthpJZASRgnzWXaq+0k1EW1l+rSccmSMiB4cvYaFifV0lFLUOfSiV7XZOXPc4n1Kx7PmTwy6ql1RjyuYGSFzeeeBJx8Srq2Z6xn0zqOiulPIXOppWuIBwHDtb6jIVq3EDeIDQ3zOMKTt1SIK1mHOcSezgB+J+C2s4KpBpkMXhnSyhrae40UFfSP34aiNssbu9pGQo6sLYfdnXfZtapJHbzoGupz4bruHwIV+rk5x5ZOJsE8rIREVpUIiIAiIgCIiAIiIAiKHUTxUtPLUzyBkULHSPcTgNaBkk?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?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?/M9TOKipd3uOTjyz+CwhtNuDn3BlIx?+CAGjPYSVlLVWsNP3WqkNrvVHVtiDXjqZmv4DyWvO0y/h96mkpQZtyQNaGccnsHqvc7uPLb8kFtsj5nupSqJyk8ts2i0w+yW7ZtZqOC4U+/BFFK1nWDfLi7J4Zzk5PvWStPVLJqVgyDgcFpHZ9W3G1acZK9m9JSN33c/aeTknnyW0GzXWVDeLTSV0FQHRzxteD94815zq1jT0y4UoSzztt?+rLIuIdT/iFxRqOKjywjDbv5ej+JmCB+6OGQo5qsDmqTBcIZWAtkB9V9uq2HtCx1Wx0NWpEzLVEqSqJM5XxLUA8cqA+UHtUNWrzIq5ZIMzN7JKlHwNBzwU25wPaobiFr5wUupDJJstOuqGPutTWuH0Nrj6qP96Zwy4+gwPesNa1uborBJM5+XzcSe8kklZJv98tNHQVFJJcqVtU6sk34jM3fByeYzlYN2n3qCGztp2SguEjgADzHMY9Dj0Xsmk28LS0p0odEl73u/ib2jBQpqKLm6OlFb6u36vrK6oiZJW0jqRhe8NAYd7v7SfuCyxoqtFRa4OW8GgFacbPtT11LUVXUsf1Mg6pjskAnOXH8PetgNj2s6e60JaJd19NO6GRp5tcD2+mD6rd6ZQ5K9aec8+HjwwsfEjnT5W5Z6mdoJ2jAJ4qpx1wYzG8rejqY5WNe1wORlemrAOAfRbGUclq2KrVVTXjO8PeqPVSkk8fivmSpBByVKSzA5IV8VgEGqD3N4ZVLlgkJzuH1BU7NKCcHkoZDe5SJ4BImncRg?/fhex0hHaB+Km3BueC+t5jW8wnMMCGmaOZ4qaayNjPady59ypElzc15bDGXHvPABfLqpm4Ja6UyA53Y2cA7HYM+PDJGB4ngqTlyrLBUpTJUxuFGw4zgynlnuHeVN6csMdFI6eR5nqpfryuHENzkNHcBn15lUqK/wAt64tbujDWt+q0eH5817X7RbFp2gmuNVUNDYWl5zy4BQyU3u0Vilk3h6Plt+Q6AbORxq6qSX0Aa0fFp96yatKOivtz1A+82m0Xd8ot2op+qbSyEn5PK/O4WjsycAjlxyt11ztXPO2zNg8oIiKMuCIiAIiIAiIgCIiALTvp1Weu1LqHTNnfdKujo4aGednyaUxl0rpAHbxBGRhrfeVuItf?+lboLUWoqWzal07Zqm5utbZ4amCljMk24/cLXBg4uALTy48VWPUI0GptmEUW/TvvN1kie7Lsy75HkDx9FNS7GrHTNiuFNXPfKGYY9zWkhp49irt8v8ABpW4Ng1NSVVnmly6OGvidTve0EgkNeASOBXlNrOxX2GWmtNzp6h24XmNkrS5v7wAPLvVZ04VP1LJkU61SjvB4LQGmqm217a2gqw6oh4BzRunHd4q9bPtEvNuaIrjSudjhvgZz?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?+M9TxxxXgSlboSzl0kFFvsByCCd5uO7C+tNWfUGjB1VpcZKbeLhGHEgZ7gfuVdp6iISEc+PNVilkidj2gsHUNIs9Sh2dxHPls/ejEr21O4WJonLZtFrqcNZW0kzCOeMhXFS7SaOQAOnc0nse3GP8AvyVFp6ZtT7DYw/PZjK+56Oy02W1fVukaMmKJoJHmeQXKVuCaa?/8AT15LzSf2MN6Xj9E37S6G68o3tyKmMjzX3+u1If75n9SsOSWwF26aHH/Ez+CgubYnfUpXjyl?/6LAnwZfL9FeL8019WWPT66/TJGQTrSjA/t4/6woL9a0W6cTx5x+2Fj90dkHOkmPlMEaNPt4utc7v/UBQ/wCDtUz?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?+2Vzv8AjtC9qaPQ0rGwstEtOCfalfMHEDyIwqfxCj3RY7NkrHqxtWyeSCVpbStbI8OBIeN4Dd4EY4En0woM+r+sJe1j3OIAzjAAHIAdg8FN0+m9KUJjljqa2SGpAc?+OGVjCTggDiCCPaPYoFvdp7qp6U2kzSNqCI5TLvYYOw8OJ8VHLUI83MohU2UufUFwny2IBueXHKg0linus7JK/eqcODg1w9nOcjgr2t9Dp63zQ1dwozJTOPtsjaN4D1VyVt90zSB36t2eo6tw9l8u6wj+lQVb6pPYuUMdS+ejbQaYotpVgrNW3AUPyUkUMcgw2Wrd7MYJ7PrHGe0Bb9Lk/eK+51LXTtPVFp3m7mQQRxBz5rqbpi7x6g03ar7C4OZcKKGqaR3PYHfitdPxJ4PuKmiIoyQIiIAiIgCIiAIiIAiIgOUH6UnWV6uW3626atmn6R8VisEbJ55nESz9a58g3DnAa3fxyzne7MLVno/aFvuqdVHVE0TKSjsWGsdET1j5SXENLhwwA45HaCB2rvFqfZvs?+1q8y6u0RYrzL1fVCWut8U0gZ+yHuaXAcTyPatI9semtMab2pX3T2lNO2yy22hMEMNJQUzII2/QMLnFrQMuLnE5PHl3K6Kyy9PYwU+2VlMc4c5VC1UNwqZA17XRtHEnHYr6jt1IA6WYAhgJKt6ovRpnytpmtbxI5K/BfzvG581VxZbWikowDM7gXu448Vb1bcZjMYoS+WZ/cC5x9AqlarTd9SXqlstnpX1d0ukzYKeFgyS4n4AcyewAlb4aM6KmzWyaDptOXu0trLrIwSV1zY4snfOR7W44cmA8A3iMDjk5KiuJ1IU32KTl3ZeF9SS3jR7SP5htR78LLx6k2jnmX10bs1FJUxeMkTm?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?/FW1Lb9TxuLJNPXRju0OpJAfuWStOhLeNT+/eW878Cguq29jwfIqVmknkOGQyPx3MJV72nQW0zUbxFZdCahrM9sVvmc0ebt3A9Ssm6S6HW2bUUkcl4t9JYoHc3VlQHPA/gZk/crZWdGl?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?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?/wBVz4YXvaD4EtCu5mW8qOG9y2r3HU2pW2t1/ZZaOeQswZd1tM3OMy7gMmeHLd+C6l9AWybK9LbNay2aI2m0mrr1XVArbu6MyRugO7usYyGUB4jHH2yPac53kOLNdR/OlfNd?/lTwap5k3mgbzuPMnkAeYAHqsqbDduurNiGvdPawttbPJBbauP5U1zh9JTlwD43YAyxzch2ckZBGMI3krhI77IrO2RbU9NbaNn1p2j6SM4t12Y5zI527skT2OLHxvHY5rmkHyV4q0qEREAREQBERAEREAREQFg7cdjum9u+zqv2c6qfOyirHxVDXwv3XMmieHxu8QHNBI7Vxe2n7AtrGzHV9Xo/Uuibv8oglLIKiCikkgq2Z9mSJ7QWvaR3HgeBwQQu76KqeCqeDnP8Ao+uhrerfe6XbjtX03X2eptU4l03SVQdDO5xjkjfNJEfaa0iQbocASW55Yz0YRFQpnIREQBERAEREBhfpadH6DpHbJ5NF/LX01fbav54tZ3t1j62OCaOJsh/Y+mOfILivrLZ5rfQmoKrS2sNK3O1XSkkMclNUU7muyDjLTyc09jmkgjiCQv0IKXqLfQVcrJqqhp5pIuLHyRNcWeRI4IDnj+jn6H1xt9RFt22n2KtttbSzxy6Yppw6KTcMcjZZpIzx3XB7d3IBO6TyIz0WREAXNT9IF0NdQxakqttmy2xVt2pbs98+oqSmYZqiKpLiflDWNGXRlu60gDLdwE5BJHStECOEex3o6bU9s+r6XSultMV8bJJWtq7hUUsjKaijz7T5XkYGBybzJ4ALtTsf2V6d2LbPbXs40qZjbbU14iMzt55L3l7iSf3nFXmiq3kBERUBCqYRU08tO4kCVjmEjsyMLif0teivqvo565lpaejr7lpK4HrrXd3R7zXZ4vilLRhkjXZ4Hm3BHbjtqoFbQ0Vyp3Ulxo4KqB/1opow9jvMHgUBwt6NfRu1b0i9pFBpWhtlVHYWSNkvdyLC2KlpAfb9rkZHDLWtHEk55Akds9mmgLLss0DYtnmnQ/5usNGyjgLzlzw3m53iSST4lVy32u2WiD5LardTUUOd7q6eFsbc9+GgBTSALXTpp9F6l6RmzySazxt?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" width="306px" alt="standing">This train targets your quads, hamstrings, and glutes whereas additionally bettering your steadiness and stability. Calling all consolation seekers, desk dwellers, and sofa enthusiasts! It’s time to interrupt free from the sedentary shackles and embrace the unbelievable power of chair workouts.Release and swap sides. Sitting on a chair with your feet planted on the floor as wide as your hips, place your palms on your knees. Inhale and arch your higher back, wanting up as excessive as you can together with your head. Make positive the shoulders keep down.Breathe in through the reducing part of the train, and begin your exhale about midway through the lifting phase, exhaling utterly at the top of the movement. You could not really feel as if you are undertaking anything with this train, as you might be able to lean forward only some inches. It can nonetheless have a huge impact on your hip flexibility.


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Last-modified: 2023-09-09 (土) 19:19:53 (241d)