There are many people who do not have material with which to train at home , but what you surely do have on hand if you are reading this is a chair.
Yes, with a simple chair you can carry out many exercises and we are going to teach you five of them so that the lack of material is not an excuse for not training.
Hip thrust
Rest a comfortable cushion on the chair and support your upper back on it while the soles of your feet are in full contact with the floor.
From there, push your pelvis up as if you want it to touch the ceiling and squeeze your glutes at the top of the stroke to get the most out of the exercise.
If you want to give it more intensity you can do it unilaterally , so that you use only one leg to push the hips.
Bulgarian squat
The Bulgarian squat is another of the exercises that can help you work your legs if you only have one chair, and for this you only have to support one of your feet on the chair while you move forward with the other.
When you have adopted a comfortable posture, you will only have to bend the knee of the front leg as if you wanted to make a stride , and this way you will get the muscles of your legs, and especially your quadriceps, to work.
Money
Surely you have already done dips before , but if you have not done them you will only have to support the palm of your hands on the chair and make your elbows flex and extend while carrying your weight.
With this exercise you will be able to work your upper body, and in particular your triceps, your shoulders and your pectorals.
If you want to increase the intensity, you can use some other surface that allows you to keep your feet up . This way you can make your arms carry part of the weight of your legs.
Decline push-ups
The pushups are one of the most popular exercises when it comes to working the pecs, and still may become more intense if you work being declined.
To do this, position yourself as if you were going to do push-ups on the floor, but instead of resting your feet on the floor, support them on the chair .
Although it seems like a very subtle change, this gesture is capable of making a difference without any doubt.