How To Do Wall Sits
Wednesday, 21 October 2020

 The exercise is characterized by forming two right angles, formed by the body, one at the hips, and the other at the knees. The idea is to keep your back against the wall, while your knees are bent, which is very intense for the quadriceps muscles. 

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It can also be a very painful exercise for those who are not trained. Staying in that position for a long time can be painful even for the most trained. As we discuss later, it is not recommended to make Wall Sits of more than 60 seconds, with a minimum of 20 seconds, to be effective.

Wall Sits are often used as a primary exercise for many sports. There are various sports in which strong quadriceps are required, such as rugby or American football defenders, soccer players, ice hockey, also for skiing, whether amateur or professional. Other sports that take advantage of it are sailing in small boats.

 It is also widely used in special forces training, among soldiers. More than anything, not as an exercise in itself, but as a form of discipline. As it does not take up much space, soldiers who have committed a foul for a time are left in that position, because it is so painful after about 20 seconds.

It should be noted that not everyone agrees that this exercise is highly recommended, since the knees receive a lot of weight, and can be damaged, especially when they are kept at that 90-degree angle for so long. So if someone already has a knee problem, it is strongly recommended that they avoid this exercise.

How to do wall sits exercise

1. Lean Against The wall with your feet
Shoulder with apart and firmly plantly at the ground
This is your starting position

2. Engage your core and put your feet forward
Go Down as you do so and keep leaning against the wall. Your feet should be 6 inches apart

3. Slowly Slide down the wall with your back pressed again it
Until your legs are bent at the right angle. This angle is very crucial, Because, If your toes are not parallel to the ground, your muscles will not get a good workout. And sure your knees are directly above the ankles are do not over should them.

4. Hold This Position for 20 to 30 seconds
Gradually, Increase the whole time to 60 seconds

5. After you finish the last step-"Come back to the starting position"

6. Do 3 sets of 10 reps or follow your trainer instructions

7. Leg exercises

This exercise is considered a variation of the squat, although it is quite different from a squat in that we will stay in a static position for a period of time instead of working in a full range of motion.

This exercise is excellent since we can do it anywhere and it helps us increase the resistance of the lower body. Also known as the Roman Chair exercise, the Wall Sits are an exercise that primarily strengthens the quadriceps muscles.

This muscle is the most powerful and voluminous in the human body, the one that supports almost all the weight of the upper body, also the one that helps us and allows us to walk, sit, and run. They are the muscles of the front and upper part of the leg.

Benefits of wall sits exercise

  • Works your entire lower body
  • Increases your endurance
  • Burns a lot of calories
  • An alternative to squats
  • Lots of variations
  • Great for skiers and boarders


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