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A wall sit, also known as a ''Roman Chair'', is an exercise done to strengthen the quadriceps muscles.〔(Getting Ready for That Ski Trip ) Nicholas Institute of Sports Medicine and Athletic Trauma, 2007-03-08.〕 It is characterized by the two right angles formed by the body, one at the hips and one at the knees. The person wall sitting places their back against a wall with their feet shoulder width apart and a little ways out from the wall. Then, keeping their back against the wall, they lower their hips until their knees form right angles. This is a very intense work out for the quadriceps muscles. It can be very painful to hold this position for extended periods of time. Wall sits are used as a primary strengthening exercise in many sports requiring strong quadriceps like fencing, ice hockey, sailing (mostly small boat racing), skiing and track and field. This exercise is also used as a disciplinary activity in the armed forces. It takes up little space, and can be administered easily in classroom settings to misbehaving soldiers-in-training. The safety of this exercise is disputed; the knees bear most of the load, especially when held at 90 degrees, so it is a potentially injurious exercise for someone with an existing knee problem. == How to do a Wall Sit == Wall Sits are not very complicated or hard to grasp, but a lot of people still get it wrong. Here is how to do it: * Lean against the wall with your feet planted firmly on the ground, shoulder width apart. Your feet should also be about two feet away from the wall. * Now slowly slide down the wall with your back pressed against it until your legs are bent at a right angle. This angle is very crucial because if your thighs are not parallel to the ground, your muscles will not get a good workout. * Your knees should also be directly above your ankles and your back should be touching the wall at all times. * Depending on your strength, hold the position for 20 seconds to a minute. Rest for half a minute in between and do three sets of repetitions. * As you gain strength, increase your holding time by 10 seconds. While a burning feeling in the quadricep muscles is normal, if you feel even a little pain in your knee or kneecap, immediately stop the activity. Get it checked by a physician to see if any damage has been done to your knee. 抄文引用元・出典: フリー百科事典『 ウィキペディア（Wikipedia）』 ■ウィキペディアで「Wall sit」の詳細全文を読む スポンサード リンク
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