Timing exercises:

45 - 50 minutes

The target audience:

Suitable for any groups. For open and corporate trainings. For personal and business trainings.

Band size:

From 8 to 30 participants

Added to the site: 04/21/2014

The composition of the exercise:

• Timing exercises
• Methodology
• Exercise Modifications
• Handling difficult situations


• Music suitable for exercise

Price: 790 rub.

Coming soon - price increase!

Exercise

Exercise-challenge "Go to the chair"

Exercise types: Challenge exercise

Challenges are powerful and memorable exercises, the purpose of which attract attention groups to certain training topics, lead the group to important awareness. They are often quite complex, arouse the active interest of the group, increase the motivation of participants.. Read more about exercise types. .

Training topics:

• Sales, negotiations
• Leadership, confidence, rhetoric
• Goal setting, Time management
• Personal growth
• Communication trainings

Goals of the exercise:

• In negotiation trainings: to demonstrate to the training participants their ability to find out the interests of a partner and negotiate, the ability to be flexible, to select "keys" for each person.
• In communicative trainings: to demonstrate to the participants their ability to convincingly argue their position, to achieve the desired result in communication.
• In goal-setting and personal growth trainings, the exercise allows training participants to discover new resources in achieving their own important goals, to see their attitudes towards people around them and the world.

site offers exclusive coaching manuals best games and exercises for trainings containing unique recommendations and coaching "chips" that allow you to carry out the exercise with maximum results. Methods developed by professional trainers specially for the portal website and you won't find it anywhere else!

The exercise "Go to the chair" is a unique author's development of the doctor of psychological sciences, professor, famous trainer and writer N.I. Kozlov.

A powerful exercise that clearly demonstrates to the participants of the training their habitual patterns of behavior when achieving goals or when necessary to negotiate.Exercise "Go to the chair"reveals beliefs, attitudestraining participants that prevent them from achieving goals or negotiating more easily and effectively. The exercise also shows how persistent and confident the participants are in achieving goals that are meaningful to them or when negotiating.

This one of my favorite exercisestrainers-masters conducting negotiations trainings and trainings for successful achievement of goals.

Exercises "Come to the chair!" powerfully involves the participants of the training, noticeably raises the level of their interest and motivation for further training. Allows you to analyze your emotional and behavioral reactions and draw the most important personal conclusions based on your own meaningful experience.

The exercise is ideal for negotiation training, successful goal achievement training, confidence training, leadership training, communication training and personal growth training. If you conduct these trainings, we highly recommend that you add this exercise to your coaching piggy bank!

The volume of the proposed coaching exercise manual: 12 pages.

Bonus! The manual contains straightaway 3 exercise options(!) suitable for three different training topics.Appropriate musical accompaniment to the exercise is attached to the training manual.

Why you should buy this exercise on Trenerskaya.ru:

1. This unique author's development doctor of psychological sciences, professor, famous trainer and writer N.I. Kozlov.
2. This detailedT renner exercise manual with possible options for the trainer's speech, with specific questions that should be asked to the participants of the training, with an analysis of difficult situations that can occur in the group.
3. You are you won't find anywhere else! The methodology was developed by the team professional trainers especially for the Trenerskaya.ru project.
4. The manual contains 3 exercises at once(!), suitable for three different training topics: achieving goals, effective communication, negotiations.
5. With our coaching manual in hand, you will carry out the exercisemuch more efficient and effective.

Pay for an exercise for training on the portal Trenerskaya. enJust:

1. Register and login Personal Area under his login And password.

2. Top up your personal account on the site. For this:
- click the "Buy" button,
- select convenient way payment. Most fast way- card. See other payment options and duration of money transfer .

Hello again, my dears! What can we talk about on Wednesday? Of course, about the technical side of the training, and today the exercise chair is on the agenda.

After reading, you will learn all about muscle atlas, the benefits and techniques for its implementation, and, especially for ladies, we will analyze whether a high chair can help round the buttocks.

So, get comfortable, let's get started.

Exercise chair. What, why and why?

Tell me, how in the spirit, how does the creation of the Motherland begin? elastic buttocks? Many girls are sure that from squats, and therefore, for the first time coming to Gym, begin to “rape” their buttocks with a variety of exercises. It would seem logical that you need to work out the target muscle group. But the secret, which few of the young ladies know about, is that the “zhenya” needs to be built with the development of the hips and the strengthening of the knees, and that's why ... The gluteal muscles are hardy and strong muscle group, which loves, for the most part, volumetric power load, i.e. they cannot be carried by a light weight on 7-1 0 reps per 2-3 approach. Considered light weight 1/2 from the woman's body weight. For example, with a native weight of a girl of 50 kg, the weight of the barbell with pancakes will be 25 kg. For a newbie girl who just came to the gym and has never squatted before, 25 - decent enough weight. But that's not the problem! Buttocks need a lot more weight to grow (in this case, we do not take into account the placement of the legs), however, the knee joint already at 25 does not feel so hot.

It turns out that the volumetric development of the fifth point will restrain the hips (usually women have weaker ones than those of men, muscles of the quadriceps and biceps femoris) and knees (begin to get sick when working with any serious weights). What to do? Give up your goals at the very beginning of the journey? No, do not refuse, but include the chair exercise in your training.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Muscular atlas

The exercise belongs to the class of static / isometric and aims to work out the muscles of the legs.

The muscle ensemble includes the following units:

• targeted - the anterior surface of the thigh;
• auxiliary - biceps femoris, gluteus maximus, adductors, calf muscles, muscles of the lower back, rectus abdominis.

A complete muscle atlas is such a picture.

Advantages

By performing the chair exercise, you have the right to expect the following benefits:

• development of the strength of the anterior and rear surface hips;
• increasing the endurance of the body, in particular the lower body;
• strengthening of the knee joints;
• the ability to perform heavier squats;
• development of concentration and balance.

Execution technique

High chair refers to exercise entry level difficulties. The step-by-step execution technique is as follows.

Step #0.

Walk up to the wall and press your back against it tightly. Take a step forward, spread your legs shoulder-width apart, and turn your socks slightly outward. Place your hands along the body along the wall. This is your starting position.

Step #1.

Inhale and, sliding your back against the wall, lower yourself down to a position until your thighs are parallel to the floor. Keeping the angle knee joints 90 degrees stay in static position as much as you can (at least 30 seconds). After the time has elapsed, return to the IP. Repeat the specified number of times.

In the picture version, all this disgrace looks like this.

On the move like this:

Variations

In addition to the standard version of the chair, there are several variations of the exercise:

• with a dumbbell / weights in hand;
• with closed legs;
• with a fitball m / at the legs;
• on one leg.

Secrets and subtleties

To get the most out of the exercise, follow these guidelines:

• during squats, do not close your hips, but keep them at a distance from each other;
• watch the angle in the knee joints, it should be strictly 90 degrees;
• while in a stance, focus on your heels with your feet;
• the rougher the wall, the easier it is to perform the exercise;
• to reduce the load, place your hands on your knees;
• ideally, each time stand in a static position until a burning sensation occurs in the quadriceps;
• breathing technique: arbitrary, free inhalation and strong exhalation through the mouth, lips with a tube;
• numerical training parameters: number of sets 3-5 , hold position from 30 seconds.

With the theoretical side finished, now let's look at some practical points.

How to improve leg strength while exercising at home

Professional athletes know that mass begins with strength, i.e. muscle volumes follow after the increase in muscle strength. Exercise chair is a great tool (for both men and women) developing lower body strength. Research shows that isometric exercises are a great way to develop strength.

If your goal is to pump up / increase the legs (men) and buttocks (women), then you should include the chair exercise in your leg PT. Enough for a beginner 2,5-3 months 5 once a week to hold home gatherings in the rack, performing 4-5 approaches to 30 seconds. Every week (ideally a new day) need to increase the time 5-10 seconds. The chair is especially relevant for women with weak knees who want to remove the plane of the buttocks.

Use this exercise, and over time you will be surprised how quickly the buttocks began to increase in volume.

How long to run a high chair?

Despite the seeming ease of exercise, it is very stressful for the muscles of the legs. On initial stage You can hardly sit in one place for more than 30 seconds. The American Council on Exercise has compiled the following highchair rating chart:

• men: excellent result - more 100 sec, good - 75-100 sec;
• women: excellent result - more 60 sec, good - 45-60 sec.

Bring your gatherings to the indicated values, and strong legs You are provided.

Afterword

At the AB project, we try to analyze not only classical themes and movements, but also something new, not hackneyed. Today this exercise is a chair. I am sure that up to this moment you have never done it before, and the key here is up to this moment, because at the end of reading you will definitely include this static in your daily activity. It is so?

On this I hasten to take my leave, see you soon!

PS: Do you do isometric exercises? Which?

PPS: did the project help? Then leave a link to it in the status of your social network - plus 100 Karma points guaranteed :)

With respect and gratitude, Dmitry Protasov.

Opportunity to get ALL unique training manuals.

40 unique exercises with detailed methodology! ​

Each exercise manual contains :

• A detailed description of the methodology for its implementation (usually 3-4 pages);
• An example of a possible trainer's speech: how exactly the trainer can make an introduction to the exercise, how exactly to instruct, how to conduct reflection (summarizing the exercise);
• Analysis of difficult situations and objections that may arise during the this exercise and options for their solution;
• Tips on how best to adapt this exercise to other topics, what other modifications of this exercise can be used in the training;

Most of our exercises contain audio files with a recording of this exercise.
Some exercises also contain video clips, presentation slides illustrating the exercise.

These are not just exercises for training.
These are unique coaching manuals of the best games and exercises for training!
You won't find this anywhere else!
The Trenerskaya.ru team carefully selects only best exercises for trainings that professionals actually use in their practice high level. And he does what no one does: he reveals the secret coaching technology of how to conduct a training exercise with maximum results! We reveal a detailed methodology for conducting the exercise, the hidden logic of the coach's actions, all the secrets of coaching skills, tips from experts on working with participants' objections, and exclusive coaching "chips". Looking for the best training games and exercises? Do you want to know the exclusive technology of these training exercises? It's all here!

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1. Warm-up exercise "Unclench your fist"
2. Super warm-up "Throw the ball faster!"
3. Role-playing game "Come next time!"
4. Tic-tac-toe business game
5. Unique exercise "Wheel of life"
6. Game for training "Devil's Tower"
7. Exercise-challenge "Titanic"
8. Unique exercise "Internal Translator"
9. Warm-up exercise "Push hands"
10. Unique exercise "Traffic light"
11. Warm-up exercise "Magic wand"
12. Exercise for training negotiations "Bumps"
13. Exercise-challenge "Go to the chair"
14. Exercise for training "Guess the hero"
15. Exercise for trainings "$10,000"
16. Role-playing game "Incident in a hotel"
17. Unique technique "Feeling"
18. Role-playing game "Slalom"
19. Exercise "Building a house from a rope"
20. Role-playing game "Promotion-Firing"
21. Exercise for trainings "Million Euro"
22. Success line
23. Get out of the circle!
24. Running towards your goal
25. My capital
26. I'm great at it!
27. Convince someone else!
28. Find your favorite job
29. I see a purpose, but I do not see obstacles
30. Success
31. Warm-up "Sparrows-Crows"
32. Director's presentation
33. "Sell" your flaw
34. Balloon
35. Meeting confident people
36. delusion generator
37. creative walk
38. Warm-up "House and Tenant"
39. Blind and Guide

Ready-made programs of the best trainings

1. Ready-made training program "Active sales" (5990 rubles)
2. Ready-made training program "Working with objections" (1990 rubles)
3. Ready-made training program "Cold calls" (5990 rubles)
4. Ready-made training program "Effective leadership" (5990 rubles)
5. Ready program "Negotiation Training" (5990 rubles)
6. Ready-made training program "Oratory" (5990 rubles)
7. Ready-made program "Training confidence" (5990 rubles)

The total cost of all materials is about 60,000 rubles. You get all these materials for ONLY 21990 rubles. and save 38,000 rubles!!!
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Working in an office has a lot of advantages, but sitting still for a long time is harmful to health and figure. A review of 47 scientific studies found that people who sit for a long time are more likely to suffer from cancer, type II diabetes, heart disease. excess weight.

Good news: website found for you 6 chair exercises that help you feel cheerful and energetic. They can be performed directly at the workplace.

Strengthens abdominal muscles, improves digestion and also helps burn fat.

How to perform:

1. Sit on a chair. The back is straight, do not lean on the back of the chair.

2. Place your feet flat on the floor in front of you hip-width apart.

3. Keep your back straight. Raise your right knee and pull it towards your chest. The stomach at this time stretches to the spine.

4. Put your hands on your shin for a better stretch lower press.

5. Do 20-30 repetitions, alternating knees.

In this position, all the abdominal muscles work gently but effectively.

How to perform:

1. Bring your legs together.
2. Rest your hands on a chair.
3. Keeping your back straight, lift your knees, bringing them closer to your chest. The abdominal muscles should tense up.
4. Return your legs to the starting position, but do not let them touch the floor.
5. Do 10-20 repetitions.

Corrects the waist. Strengthened work of the lateral abdominal muscles helps to remove fat folds on the sides.

How to perform:

1. Sit close to the edge of a chair with your back straight. Rest your hands on a chair.
2. Tilt your torso to the side, leaning on one buttock.
3. Connect your legs and raise your knees to your chest, as in exercise 2.
4. Return to starting position. Repeat, leaning to the other side.
5. Do 10-20 reps on each side.

Helps burn fat on the sides and thighs.

How to perform:

1. Place your feet on the floor.

2. Extend your arms out to the sides at shoulder height.

3. Rotate upper part torso to the right side and lean forward, touching the toes of the left foot with the right hand. Stay in this position.

4. Level up. Repeat the movement, touching the toes of the right foot with the fingers of the left hand.

5. Repeat 20-30 times, each time changing the direction of the turn.

Helps to quickly burn fat and increase the tone of the muscles of the abdomen, back, shoulders. To increase the load, you can do the exercise on a chair with armrests. The chair must be without wheels.

How to perform:

1. Sit on a chair and rest your hands on the armrests.
2. Raise your torso, lifting your hips and legs off the chair. At the same time, use your abs to bring your knees up to your chest.
3. Hold this position for at least 15-20 seconds, then slowly lower yourself and rest.
4. Repeat the exercise 4 times.

Very useful for the waist: makes it work lateral muscles and muscles of the lower abdomen. The principle of execution - one knee meets the opposite elbow, while the body turns slightly.

How to perform:

1. Sit on a chair with your back straight, do not lean on the back of the chair. Put your hands behind your head.
2. Raise your right knee towards your chest, at the same time tilt your left elbow towards it so that they eventually touch each other.
3. Return to starting position. Repeat 15 times.
4. Change knee and elbow, do 15 reps.
5. It is better to do 4 series of such exercises.

The previous 6 exercises are done while sitting on a chair. But we suggest you get up and do one more thing for greater effect. Don't go too far from the chair!

Benefit - in strengthening gluteal muscles and effective fight against fat on the waist and abdomen.

How to perform:

1. Stand behind a chair and lean your left hand on its back or armrest.
2. Raise your right hand above your head.
3. Lower your raised hand slowly. At the same time raise right leg so that the hand touches the heel.
4. Return to starting position, repeat 10-15 times.
5. Change arm and leg, do 10-15 repetitions.
6. Do 4 episodes.

Now it's up to you to include these exercises in your daily workout, and the results will not be long in coming. Especially if, in parallel with the exercises, put into practice healthy eating and quality rest.

Target: Exercise allows you to more clearly prioritize your current life, start working more on important goals.

Time: 30 min.

Band size: Any

Participants are given the task - to make a small list and write in it the most important things that occupy them in a given period of life, and the biggest problems at the present time, no more than 5 points.

After compiling the list, the participants try to imagine themselves being three years older and then think about these issues and activities as if three years later.

When thinking about this task, you should answer the following questions.

1. What can you remember about this problem?
2. What happened to her and how does she affect life now, after three years?
3. If this problem appeared in front of you right now, would you find a solution to it? What would it be?

This exercise is done in individual groups consisting of 3-4 people; each participant informs the rest of the items from his own list and answers specific questions. It is also possible to allow those who wish to work independently, without group discussion, as a result, the exercise is performed by the participant in writing, while all the notes remain with him.

The meaning of this exercise is to analyze all life problems, in accordance with your future. It allows all participants to think about important activities. So, psychologists have officially established that about 80% of success can be achieved through only 20% of our efforts, and the remaining percentage of efforts helps to ensure 20% of our achievements. Analysis from the "future" allows you to realize the degree of importance of certain cases.

After the exercise is completed, it is discussed. Participants ask themselves the following questions:

What activities seem to be more important with the help of this view, and which ones are not?

Does this opinion fully coincide with the position of the present time?

· What is your impression of the fact that in 3 years you will not remember a single problem or case that you are solving today?

Each participant must draw certain conclusions only for himself.

I also recommend to draw the attention of the training participants to whether their attitude to the current problems that they have written has changed? Usually this technique helps to reduce the significance of current problems, to switch the attention of participants to the future.

We have brought to your attention 7 quality exercises about the goals that are freely available. We hope that they will become a worthy filling of your trainings.

Since these exercises are taken from free sources, you need to consider that they:

· Available to many trainers and may already be known to your training participants. It is worth clarifying this before exercising.

When you need:

· Exclusive Exercises known only to a small circle of professional coaches

· Exercises with detailed coaching methodology for their implementation, revealing the entire "underwater part" of coaching and explaining exactly how to conduct the exercise and sum up the exercise in order to come to best result

Then you can always pick up such exercises on the professional coaching portal TRENERSKAYA.RU.

This portal has grown on the basis of the largest training center "Sinton". For more than 30 years of work, the Sinton center has collected, probably, the largest database of the best games and exercises for business training and personal training.

And when we realized that trainers are constantly faced with the problem of a lack of quality training material, we assembled a team of professional trainers who:

only take away the best, brightest and effective exercises on a variety of coaching topics

Describe professionally and in detail hidden method of conducting them!

It's nice that now you can purchase our coaching exercise manuals at the most affordable prices in the "Exercises for training" section.

· Exercise "Million Euro"

The exercise is aimed at developing a meaningful attitude towards the goals that they set for themselves among the participants of the training. One of the purposes of the exercise is to find those inspiring goals that the person will truly enjoy pursuing, and to separate those goals from artificial, imposed goals, or intermediate goals.

If a person has an inspiring goal, idea, mission, then any, even the hardest work can be done with joy and pleasure.

· Exercise-challenge "Go to the chair"

Powerful exercise for goal achievement training or negotiation training. The exercise clearly demonstrates to the participants of the training their habitual patterns of behavior when achieving goals or when it is necessary to negotiate. Helps to open negative attitudes, beliefs that prevent them from easily achieving their goals or negotiating. Provides training participants with new resources.

Exclusive exercise - developed by Professor of Psychology N. I. Kozlov. The coaching manual of the exercise contains a lot of unique recommendations, tips and coaching "chips" that allow you to carry out the exercise with the maximum result. You won't find this anywhere else!

· Exercise "Wheel of Life"

strong and deep exercise, during which the participants of the training clearly see how satisfied they are with various areas of their lives, choose their priority goals And set specific goals for a certain period of time.

"Wheel of Life" is one of the best technologies which helps to consciously organize your life, determine your life goals and development priorities for the near, medium and long term.

· Exercise "Running to your goal"

Energetic and strong exercise, which allows, through a metaphor, to let the participants of the training feel the power of their own internal resistance on the way to the chosen goal.

Participants will be able to a short time vividly, fully, deeply experience their resistance and get motivated to change. As a result of this exercise, the participants of the training form a strong emotional demand for finding solutions, and their internal motivation to achieve increases.

· Exercise "I see the goal, I see no obstacles"

A very good and effective goal-oriented exercise that provides the participants of the training with the opportunity to work through their doubts and possible obstacles on the way to their goal. Increases the energy and motivation of the group for further learning.

Suitable for any training related to the topic of achieving goals. First of all, of course, these are goal-setting, self-confidence trainings, motivational trainings, as well as trainings for personal growth and stress resistance.

The trainer has the opportunity to visually demonstrate to the participants how minor obstacles that arise can interfere with the achievement of goals, and how easily they can be overcome, simply by having the right focus.