FITNESS CHALLENGE OF THE WEEK: Add a little extra strength work into your everyday life! Do 5-10 minutes of Wall-sits every other day this week. You can do this anywhere…just find a wall and GO! You can do 10 Sec.-10 Min. (determine your ability level and keep good form.) Do as many rounds as needed to accomplish your goal for the day. No excuses: At work when you are reading emails or looking over documents; just hold the wall up while performing at your best. (Did a wall-sit in a weird place? Send us your creative idea) At home you can get your friends and family involved. Everyone can benefit from some wall-sits. (post a picture of how you got others involved) Filling up the gas tank takes 1-3 minutes. I am sure your car will not mind a little TLC. Form is important! (check out pics!) -When doing your wall-sit it is important to create a 90 degree angle with the wall and at your knee joint. -Shins should be completely vertical and your back flat against the wall. -Keep your weight on your heels (you can even lift your toes up, ever so slightly.) -Your thighs should be parallel to the ground. You should be able to balance your cellphone or a small glass of water on them without it moving or slipping down your leg. -No hands on your legs. -Shoulders back against the wall (posture is important) How to scale your wall sits If you feel pain in your knees then move your feet out a couple inches (not too much, just relieve a little pressure.) You can also keep the angle of your knee a little higher (100-130 degrees, instead of 90.) As you get stronger and feel more comfortable progress into a less modified version.
Posted on: Wed, 07 May 2014 22:55:07 +0000
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