What are wall squats?

Squats Wath, also known as the walls, strengthen the repetitive leg exercises that focus on quadriceps and hamstrings of the upper legs and need the help of straight and stable walls. Squat walls can also exercise calves depending on the variant. One variation includes the state against the wall and then squat until the thighs are parallel to the floor. Other variations include lifting the left and right heels by a second to strengthen the calves.

To perform this exercise, the person's back should be firmly placed against a stable wall. Their legs should be at least 2 feet (about 0.6 m) forward from the body, shoulder width apart, with fingers pointing forward. The practitioner should see by sliding the wall until his thighs are parallel to the ground and form an angle of 90 degrees with the lower legs. This position is usually held for at least 30 seconds before the person slowly moves back to the original position. Sometimes the chair or pole is used to help an exercise worker in a position.

Hands should be kept off the legs during the squat. Normally, this exercise is part of a routine and repeated at least three times. Repetition increases over time as the muscle strength of the legs increases. Sports that include running, jumping or digging, using leg muscles to a large extent and can lead to injuries due to the weak muscle of the upper leg. By strengthening quadriceep, hamstrings and calves through wall squats, injuries to legs and knees are better prevented.

Squats Squats with one foot can also be done to add another challenge. To perform this exercise, one leg is transferred during the squat, so the other leg promotes the whole body. This position is held for at least 15 seconds and helps to strengthen and tint calves.

Todic wall squats muscle relatively quickly and help build endurance. When incorporating into physical fitness mode, this endurance can improve the performance of other physical activities such as JE run and jumping. Similarly, exercise in sports, such as skiing, can improve with wall squats due to heavy use of sports muscles.

These squats can be done in many places, such as at home or in the office. Like any exercise, preventive measures should be observed to avoid short -term and long -term injuries. Comfortable shoes and a smooth wall are important when performing this exercise.