大家好，我是蕾拉,今天要做的动作是靠墙静蹲,这个动作能够锻炼整个腿部,股四头肌，大腿内侧,大腿后方的肌腱和臀肌.
Hey, I'm Layla,So the wall sit is a really great exercise to target the entire thigh area,your quad, your inner thigh,the back of the leg, the hamstring, and your gluts.
首先要找一面墙,然后靠墙做蹲的动作,双脚稍微朝外,膝盖和脚踝呈一条直线,然后把整个人的重力靠在墙上,确保你的大部分力量都集中在脚跟上,在做蹲的动作的时候,腿要呈90度脚,保持这个姿势大概30秒钟.
So you're just going to find a wall.You're going to come into a squat position.Your feet are going to be out.Your knees are aligned with your ankles,and you're going to push your weight back into the wall here.You want to make sure that you're digging through your heels as you're in your squat position and that your legs are 90 degrees.You're just going to hold this here for about 30 seconds.
如果你不是初学者,可以保持30秒到1分钟,你可以完全感觉到那种灼热感,就在股四头肌，也就是腿部这里,然后再站起来,以上就是靠墙静蹲的动作要领.
If you're more of a beginner,30 seconds to a minute.You're going to feel that burn right away,right in that quad area, that thigh area here.Then just stand up from there.That's how you do the wall sit.
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