Hi 大家好，歡迎來到MIA的英文課堂。
現在越來越多的人意識到健康的重要性。有人喜歡激烈的蹦跳跑類運動，有人喜歡擼鐵的暢汗淋漓，而還有人更喜歡靜態運動帶來的耐力提升。
如果你喜歡靜態運動，你一定對這個經典的動作--靠牆靜蹲不陌生。
那麼「靠牆靜蹲」用英文怎麼說？它對我們身體有什麼益處？以及如何正確地做「靠牆靜蹲」這個動作呢？帶著這些問題，我們開始今天的【健康英語】時間吧
wall sit或者 wall squat
【Benefits 益處】
Wall sits, also known as wall squats, are a great way to build strength and endurancein your glutes, calves, quads ( front of the thigh) and even your abdominal muscles if you understand how to include them.
靠牆靜蹲是鍛鍊臀部、小腿和大腿前側力量和耐力很好的運動，它甚至可以鍛鍊到你的腹肌如果你知道在做靠牆靜蹲時如何收緊腹肌。
【How to do a proper wall sit如何做】
make sure your back is flat against the wall. 保證你的背平直的貼緊牆。place your feet firmly on the ground, shoulder-width apart, and then about 2 feet out from the wall。雙腳分開與肩同寬，雙腳掌著地，雙腳離牆大概60釐米遠。slide your back down the wall while keeping your core engaged and bending your legs until they are in a 90-degree angle. your knees should be directly above your ankels, not jutting out in front of them. 收緊核心，慢慢向下滑，直至大腿小腿呈90度夾角。你的膝蓋應該在腳踝正上方，不要超過腳踝位置。HOLD your position, while contracting your ab muscles. 保持這個姿勢並收緊腹部肌肉。When you are ready to wrap it up, take a few seconds slowly come back to a standing position while leaning against the wall. 準備結束時，緩慢地變回站立姿勢，並保持倚靠牆。【Let's Talk】
Now you know how to do a proper wall sit. and see how long you can hold your position. Leave a comment ， see who's gonna make the record ：)
關注【跟MIA輕鬆學英語】碎片時間輕鬆學英文
圖片來自網絡，如有不妥請聯繫刪除