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Single-Arm Stand

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Contents

What is this?

This is an exercise for the abdominals and the thighs.

Benefits

Single-Arm Stand:

  • Tones the abdominal muscles.
  • Tones the thighs.
  • Improves the coordination.

Equipment required

This exercise requires:

  • The Wiimote

A mat or soft surface is recommended.

MET

Single-Arm Stand has a MET of 5.5, meaning that it is a moderate intensity activity.

Levels and time

There are three levels of Single-Arm Stand, each requiring a different number of repetitions and each taking a different amount of time:

  • 6 times per arm: takes 2 minutes.
  • 10 times per arm: takes 3 minutes.
  • 20 times per arm: takes 5 minutes.

How to do it

  • Hold the Wiimote in the right hand.
  • Raise the right arm so that it is pointing upwards, at the ceiling.
  • Push the 'A' button when you are ready.
  • Lie on the floor on your back, keeping your right arm vertical.
  • Pushing up with your left arm, stand up, keeping your right arm vertical at all times.
  • You will know that you have kept your arm in the correct position throughout the movement when the red line on the screen is in the same position as the blue line.
  • Keep lying on the floor and getting up for as many repetitions as the level requires.
  • Switch the Wiimote to your left hand and repeat on the other side.

Scoring

You are awarded points for how well the red line matched the blue line, for both the right and left sides.

Problems

  • If you have trouble getting up off the mat quickly, you might wish to only get up as far as your knees, that is, so you are kneeling on the mat, gradually increasing the flexibility and strength of your knees until you can get up off the mat in time with the trainer.
  • This is a challenging exercise, so work up gradually to the higher level.

Hints

When lying down, one way to help smooth the transition from standing on your feet to being on the ground is adapted from a kata found in some styles of jujitsu:

  • Choose one foot (the one on the same side as the lifted arm seems to be better) and simply slide it forward along the ground, keeping the leg straight.
  • Bend the other knee, and sit down just behind your heel.
  • Depending on how flexible your knee is and how strong your quadriceps (long muscle on the front of the thigh) is, you may find this difficult, but persevere and you will tighten up the muscle and build flexibility in your knee.
  • Remember to train both legs - use the other leg when you use the other arm.
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