What is the wall?

The wall is an exercise that includes tilt back to the wall surface and then bending the knee until the thighs are parallel to the floor. Balance in this position provides excellent four -headed exercise. It is a static exercise, providing a constant and targeted tension in the thigh muscles and increasing the strength and endurance of muscle.

For the seat wall, the athlete begins to cost about two feet from the wall and directly from the wall. Then, while the legs hold firmly set on the floor, the athlete bends on his knees until his back touches the wall. Then it slips down down the wall until the knees are at about 90 degrees. For the added intensity, the athlete may decide to lift one leg out of the ground and make a wall sitting with all the weight of the other leg. However, if the athlete uses this option, it should be sure to do with the second foot to keep the same strength in each leg.

As soon as the athlete reaches this position, he should hold the position before he slips back down the wall and finally restores the standing position. During exercise, it is important to keep your back straight and legs firmly set on the floor. The athlete should also close the abdominal muscles during the exercise to maintain the right form and balance.

How long the athlete holds position, it will differ depending on the level of fitness and the intention of training. Sometimes athletes will perform several repetitions of the exercise and always hold the position for 20 to 60 seconds. The athlete can also choose to perform only one repetition, but to hold a position for a longer period of time. One of the last options is simply to keep the position so long. When performing this last option, it is important for the athlete to be careful when he stands back, because the fatigue of the quadrilate muscle can make a return to position.

Despite this difficulty, the wall can have a wall as long as possible,Several advantages. First, time provides a scale for the future wall - ideally, because quadriceps gains endurance, the athlete can try to hold the wall a little longer. Also, an athlete can perform this type of wall sitting on each leg individually. If the total time of one foot is drastically larger than the other, it may indicate an imbalance in the leg strength.

Any variation of the wall fits that it chooses an athlete, the benefits for quadruple volumes are considerable. For this reason, the wall is sitting that they are very popular among athletes who need to have strong leg muscles. It is a very common exercise for fencing, hockey and sailing and can also benefit track and field athletes.