exercise.id: 0624 Equipo: body weight
march sit (wall)
exercise.body_part: upper legs exercise.target: glutes Grupo: quadriceps
exercise.synergist:
quadriceps hamstrings calves
exercise.instructions.title exercise.instructions.subtitle
Chinese
背靠墙站立，双脚分开与臀部同宽。 慢慢地将背部滑下墙壁，直到膝盖弯曲成 90 度角。 将右脚抬离地面，并将膝盖靠近胸部。 将右脚放低，将左脚抬离地面，将膝盖靠近胸部。 继续交替抬起右脚和左脚，达到所需的重复次数。
🇬🇧 English (Fallback)
Stand with your back against a wall and your feet hip-width apart. Slowly slide your back down the wall until your knees are bent at a 90-degree angle. Lift your right foot off the ground and bring your knee towards your chest. Lower your right foot back down and lift your left foot off the ground, bringing your knee towards your chest. Continue alternating between lifting your right and left foot for the desired number of repetitions.
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