What is the correct posture for a half squat with your back against the wall?

Exercise your leg muscles to make them stronger and stronger.

Repair damaged joints and ligaments. Half squats against the wall consume a lot of energy, burn fat in the legs, and make the legs slender and shapely. According to your own situation, gradually lengthen the half-squat time every day and stick to it, which can exercise people's willpower.

Half-squatting against the wall requires a lot of physical strength and endurance, and it is not suitable for the elderly and people with poor physical fitness.

There is no universal standard for the length of time you can squat against a wall, and it is all determined by your physical fitness. Generally speaking, people who don't usually exercise much can hold on for 30 seconds and 1 minute at a time; If you are a regular exerciser, you can stick to it for 1 to 3 minutes. Generally, you can rest for 1 2 minutes after a squat, and then repeat, you can repeat 3 to 6 times a day.

The posture is as follows:Place your feet shoulder-width apart and your hands on your thighs.

Slowly squat until your thighs are at a 45° angle to the ground and hold.

Keep your lower back against the wall and feel the muscles near your knees.

There are several other benefits of squatting against a wall:1. Enhance leg strength. When we do static squats, the legs support the whole body, the muscles are well trained, and over time, the strength of the legs is enhanced.

2. Slim legs. It can burn leg fat while building muscle, and achieve the effect of slimming legs.

3. Improve body balance. Maintaining the action of squatting against the wall is conducive to stabilizing the center of gravity, and long-term persistence can improve the balance of the lower limbs.

Squat belongs to the glycolytic function of anaerobic exercise, and squat belongs to the entire lower half of the leg muscles, and the leg muscles are relatively easy to fatigue, generally maintained for 30 seconds to 90 seconds, and the intensity can be held for 2 minutes if the intensity is lower.

The main reason is that squatting against the wall is so convenient, which is very suitable for the public who are at home most of the time, and the exercise effect of squatting against the wall is also very good.

Squatting against the wall is usually a few minutes away.

At least 2 sets of squats at a time, preferably 3-4 sets. The duration of squatting against the wall is generally 30 seconds to 1 minute, depending on your tolerance. Squatting against the wall is almost not limited by the venue, and can be practiced anywhere at home, outdoors or in the office, etc., and can be done every day or every other day.

You can come to a few sets during your break after work, or you can come to a few sets when you are resting at home.

The essentials of squatting against the wall.

Keep your feet shoulder-width apart, your feet in front of your body, your entire torso against the wall, and your knees bent to keep your calves perpendicular to the ground. Do not push your knees past your toes, and don't buckle inward, as this will increase the pressure on your knees.

The lower the squatting position, the more difficult the movement is, and the better it is for leg exercises. Some people may not be able to meet this standard, according to their own situation can lower the standard, squatting can not reach a 45-degree angle, can slowly start from a 30-degree angle. The two arms of the upper body are the same width as the knees, which not only protects the knees, but also helps to exercise the muscles of the body, which is suitable for both men and women.

On the basis of the two-foot squat, the squat with one foot greatly increases the difficulty of the movement, because it is a one-foot exercise, the center of gravity of the body will be deflected to one side, so the core part of the body, that is, the waist and abdomen need to be tightened to maintain balance. Therefore, the one-foot squat against the wall is not only a leg exercise, but also a core engagement training movement.

The above content reference: squatting against the wall is generally a few minutes several sets of action essentials of squatting against the wall muscle net.