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Standing
with your back flat against the wall; and your muscles
contracted; hold your legs as straight as you can; slowly
let your quad muscles or VMO relax; Slide your back down
the wall; go to a positions where your knees are just
short of passing over your ankles; pause; and then again,
squeezing those muscles; on the tops of you leg, slide
your back up the wall to a full quad set position; holding
your muscles tight, then releasing them just enough to
lower your body down, Slide back down the wall, again not
letting your knees pass over your ankles; tighten your
muscles up again sliding back up the wall again. Repeat.
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