What does the wall sit test measure?

The wall sit test gauges static endurance of your lower-body muscles, mainly the quadriceps, by timing how long you can hold a seated position against a wall with thighs parallel to the floor. Longer holds reflect greater leg-muscle endurance.

How do I perform the wall sit test?

Slide your back down a wall until your knees and hips are bent at 90 degrees, thighs parallel to the floor, and start a timer. Hold until you must stop, then enter your time here to get a leg-endurance rating and where you rank.

What is a good wall sit time?

Times vary by age and fitness, but roughly 30–60 seconds is fair to average for many adults, over 60–90 seconds is good, and well-trained individuals can exceed two minutes. Use it to track your own progress as your leg endurance improves.

Calculator ng Wall Sit Test

Markahan ang tibay ng iyong binti mula sa paghawak ng wall sit

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Tagal ng paghawak ng wall sit

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Calculator ng Wall Sit Test

Ang wall sit ay isang simpleng pagsubok na walang kagamitan kung gaano katagal kayang humawak ng pasanin ng iyong quads at glutes. Ilagay ang iyong pinakamahusay na tagal ng paghawak ng wall sit at marka-markahan ng calculator na ito ang tibay ng ibabang bahagi ng iyong katawan laban sa pangkalahatang pamantayan para sa nasa hustong gulang. Gamitin ito upang subukin ang lakas ng binti, subaybayan ang pag-unlad habang lumalakas ang iyong mga binti, at magtakda ng makatotohanang susunod na target.

Ang wall sit ay isang isometric na pagsubok sa muscular endurance ng quadriceps at ibabang bahagi ng katawan: nakadikit ang likod sa dingding, parallel sa sahig ang mga hita, naka-90° ang mga tuhod, hawak nang hangga't kaya. Bilang magaspang na gabay para sa nasa hustong gulang, ang wala pang 30 segundo ay mahina, ang mga 60 segundo ay karaniwan, at ang lampas sa 2 minuto ay napakahusay. Tumigil kapag nasira ang iyong porma o umangat ang balakang — nag-iiba ang pamantayan ayon sa edad at kasarian, kaya subaybayan ang sarili mong pag-unlad.

Mga Madalas Itanong

What does the wall sit test measure?: The wall sit test gauges static endurance of your lower-body muscles, mainly the quadriceps, by timing how long you can hold a seated position against a wall with thighs parallel to the floor. Longer holds reflect greater leg-muscle endurance.
How do I perform the wall sit test?: Slide your back down a wall until your knees and hips are bent at 90 degrees, thighs parallel to the floor, and start a timer. Hold until you must stop, then enter your time here to get a leg-endurance rating and where you rank.
What is a good wall sit time?: Times vary by age and fitness, but roughly 30–60 seconds is fair to average for many adults, over 60–90 seconds is good, and well-trained individuals can exceed two minutes. Use it to track your own progress as your leg endurance improves.

Calculator ng Wall Sit Test

Mga Madalas Itanong

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