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LivingLife: Balancing Life with Body, Mind, Spirit, & Soul Activities
Today’s BODY activity will use a chair and your legs. Find a non-rolling, non-skid chair around your house that when standing near it, the edge of the sitting part of the chair touches near or slightly under your knee.
Stand facing away from the chair and begin to sit down, but as you feel you’re close to making contact with your bottom to the chair, hold this pose for 3-5sec. Slowly stand back up, and repeat for another squat, hold for one second longer than previous squat. Continue doing this for as many reps as you feel comfortable doing with the hold. Once you’ve performed your max reps, take a 1min break, and continue again.
IF you have knee problems, or new to squatting, try slowing down your decent, and take a seat for 1-2sec instead of holding, but try standing back up as quickly as you can safely to limit resting too long.
IF you’re comfortable with this squat exercise, and want a slightly more advance option, try doing your decent slowly and with one leg off the ground pointing in front of you. This is basically an assisted Pistol Squat that doesn’t go fully to the ground. For even more of a challenge, do this one-legged but do 1.5x reps (as you begin standing up, stop and again descend to hold, before standing back up each rep).
Take note of how well you do, write your number down and which of these variations you tried. Try your best to reach at least 15 reps within 3 sets, or more reps per set if you are experienced enough. To make this even more difficult, load a backpack with some books and wear it in front of you as you perform this exercise, or hold books in front of you.
“Remember, I’m NOT a qualified doctor, trainer, physiologist, philosopher, or have any other certified qualification. I’m only someone who’s passionate to learn & develop personal skills, habits, goals & finding a balance life-style, while sharing my journey through experiences.
– Developer of LivingLife-Blog”
