A set of exercises lying and sitting, helping to keep your body

“Two weeks ago broke his leg (shattered tibia, in the knee to bend the leg, and now on the fitness room and Jogging should be forgotten for six months, but do not want to turn into jelly. Tell me a training program from a prone position and sitting.
I would be very grateful. Olga”.



Women’s website “ToKnow365.top” very happy to help Olga and our other friends who are in a similar situation, and to this end offers a set of exercises lying and sitting. Those who are accustomed to physical activity, perfectly understand his urgent need for a person temporarily limited freedom of movement.

Because the longer play sports, the greater the need – a kind of addiction — be workouts. They supportt not only the body is in good shape, but and spirit in a positive way. And even short-term failure may be quite dramatic.

We really don’t want you to feel excluded from life! So…

A set of exercises lying and sitting

Wish Olga not “turn to jelly”, her exact and figurative expression, is of great respect. And this, of course, it is better to load all the major muscle groups. Then to the full workout over time will come back much easier.

When fracture of the tibia, fortunately (how appropriate here the expression), a set of exercises from seated and lying quite able to help.

Exercises for back muscles, shoulder girdle, arms

It’s a classic — especially with weights. Completing a set of exercises for hands, lying and sitting, you will not reduce their effectiveness. By experience, the optimal weight for enough trained girls – 2 kg on each hand. On average is 8-12 repetitions in 2-3 sets.

But never tire of repeating sympaty.net – General guidelines always need to reshape itself.

  • The deltoid muscles are well pumped uphill hands with dumbbells to the sides until shoulder level. To a lesser extent there are also biceps and triceps.
  • Hands with dumbbells down, palms up, elbows pressed to the sides. Raise the dumbbells to the shoulders and lower to starting position – both hands at once, you can alternately. This is a classic exercise for biceps.
  • Hands with dumbbells bent at the elbows at chest level, elbows out to the sides. Raise the dumbbells to shoulder level. These movements are good triceps pump.
  • Perfectly considering the muscles of the arms and back following exercise: hands holding dumbbells behind your head, elbows bent. Straighten arms upward and dropping again to bend them at the elbows.

Exercise for the entire torso

It was originally designed to train the triceps. However, performing a range of exercises sitting and lying, you will feel that it is one of the most effective. Tense the muscles of the back, abs and especially obliques.

Starting position – lying on left side. The emphasis on the bent right arm. The left is bent at the elbow or “hugs” your chest, i.e. in the exercise did not involved. Bending and unbending the right hand operated the lift torso off the floor. Get kind of push-UPS on one hand from a prone position on his side. Perform 12 times, turned over on the other side.

Exercises for abs and buttocks

  • Lying on the floor. The position of the head is like between chin and neck squeezed a tennis ball. Hands along the body. Slowly raise the upper body above the floor – not very high, degrees for 15-20, then slowly falls to the floor. So 12 times. Here special emphasis on the upper abdominal muscles.
  • Some more classics. The exercise is performed from a prone position on the floor, knees bent with your legs raised at a right angle. Hands under the back of his head. Lifting the torso, alternately drawn then one, then the other elbow to the “opposite” knee. The main action – the oblique muscles of the abdomen, but also direct are working quite hard.
  • From the prone position, knees bent, feet on the floor. Not straightening the knees, lift your legs up to a right angle to the floor.
  • A set of exercises involves options – sitting and lying down. The proposed version of exercise # 3 in the sitting position on the chair. Feet knees bent feet on the floor. Leaning his arms on the seat, pull the knees up, trying to raise them as high as possible. The exercise seems easy, but when you perform the voltage of the abdominals, hips and buttocks is quite noticeable.
  • By the way, sitting on a chair, you can perform a variety of torso rotation and tilt. They will be more effective if you use weights.
  • Exercises for thighs and buttocks

    This complex is incomplete without the exercises while sitting or lying on, in General, the most problematic areas of the body.

  • Well trained buttocks and thigh leg lifts back (as an option — diverting to side) in the prone position. The emphasis is on bent at the elbows.
  • One of the most effective exercises for inner thigh — leg swings side-lying.
  • It is clear that it is not necessary to implement all the proposed exercises in this form. I hope, however, that there is some structure in your presentation was a success and that, if desired, will help you to make your own set of exercises lying and sitting.

    Courage, patience and good luck in the difficult and Holy path of self-improvement. Be healthy and beautiful.


    The author – Elena Potselueva, site ToKnow365.top

    A set of exercises lying and sitting, helping to keep your body





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