你需要20分钟的锻炼是一堵墙

BySJ McShane, CPT, CN October 18, 2020
Who knew that a wall could make such a good workout asset?
Image Credit:LeoPatrizi/E+/GettyImages

A wall might not make you think of a working out, but this is where creativity meets fitness. With something as simple as a wall (or a tree) you can work your entire body from from head to toe while building strength and blasting calories.

The extra support and added stability that a wall provides can make for a great piece of free workout equipment for all ages and fitness levels, while adding a slight challenge by requiring more balance and strength.

So, if you're looking to challenge yourself while trying something new, this wall workout is for you!

Check out more of our20-minute workouts here— we’ve got something for everyone.

做：3 sets of 15 reps for each exercise. Rest for 1 minute following the 3 sets, then move onto the next exercise.

Move 1: Single-Arm Push-Up

Move 1: Single-Arm Push-Up
Image Credit:SJ McShane/LIVESTRONG.com
Sets 3
Reps 15
  1. Stand in front of a wall, extend your arms out to measure the correct distance. Brace your core and place one hand against the wall.
  2. Keeping a tight core, slowly lower your chest toward the wall.
  3. Pause once your working arm forms a 90-degree angle. Contract the chest muscle and push yourself back up to the starting position.
  4. Repeat using the opposite arm.

Move 2: Clamshell Wall-Sit

Move 2: Clamshell Wall-Sit
Image Credit:SJ McShane/LIVESTRONG.com
Sets 3
Reps 15
  1. Start with your back against a wall with your feet shoulder-width apart.
  2. Engage your abdominal muscles and slowly slide your back down the wall until your thighs are parallel to the ground.
  3. Adjust your feet so your knees are directly above your ankles rather than over your toes.
  4. Keep your back flat against the wall and slowly bring your legs together so your knees meet.
  5. Slowly open your knees a few inches wider than the original starting point.

Move 3: Abdominal Twist on a Wall

Move 3: Abdominal Twist on a Wall
Image Credit:SJ McShane/LIVESTRONG.com
Sets 3
Reps 15
  1. Stand with your back flat against the wall and feet shoulder-width apart.
  2. Bring both of your arms out in front of you at chest height. Soften your elbows.
  3. Keeping your elbows slightly bent, twist your torso toward the wall on your right side, lightly tapping the wall with your hands.
  4. Turn your torso back toward the left side of the wall in one continuous movement tapping wall again. That's one rep.

Move 4: Glute Bridge

Move 4: Glute Bridge
Image Credit:SJ McShane/LIVESTRONG.com
Sets 3
Reps 15
  1. Lie on your back with your knees bent and your feet on the wall shoulder-width apart.
  2. Tighten your glutes and lift your hips off the floor until your thighs and torso are in a straight line.
  3. Hold that position for 2 seconds, squeezing your glutes.
  4. Slowly lower down to the starting position.

Move 5: Bulgarian Split Squat

Move 5: Bulgarian Split Squat
Image Credit:SJ McShane/LIVESTRONG.com
Sets 3
Reps 15
  1. Stand facing away from the wall with your feet shoulder-width apart. Place your hands on your hips.
  2. Take a big step forward with one leg and place the other leg behind you with your foot flat on the wall.
  3. Slowly lower your body until your front thigh is parallel to the ground, or as low as you can comfortably go.
  4. Hold for one count before pressing your front heel into the ground to straighten your leg and return to the starting position.
references
Show Comments