Doing it facing the wall has a magical effect

The wall squat exercise is also called the wall-facing squat exercise, which was introduced by martial arts scholar Mr. Pang. It is a fitness method with simple movements and significant effects. Wall squat is the most important one among many small tricks and small exercises. It is a convenient way to exercise the whole body. It is said that when the master wanted to practice this skill, he would always find an excuse to send his disciples away and practice it secretly by himself. This shows how much the wall squatting skill is valued by those who practice it. Practicing wall squats can help loosen the waist, strengthen the body's qi and help lose weight.

The key points of the wall-facing and wall-squatting exercise are: stand facing the wall, toes against the wall, feet together, body straight, eyes closed, whole body relaxed, perineum lifted, tongue against the upper palate, shoulders buckled forward, chest and abdomen tucked in, and squatting with the waist protruding back. When squatting, do not tilt your head back or tilt your body. Keep your legs together at all times. Squat down completely and then stand up slowly. Repeat this process several times.

At the beginning, many people cannot get it exactly right. You can determine the posture and distance of your feet according to your physical condition. You can move your toes away from the wall first, and the distance should be based on how far you can squat down with all your strength. Do 30 squats each time as a set, the more the better. After a period of exercise, as the Qi in all parts of the body becomes sufficient, especially as the spine and waist become more flexible, you will be able to squat and stand up smoothly. At this point you should move on to the second stage of practice. According to my practical experience, you only need to do 30 squats on the first and second days, and increase to 60 on the third and fourth days. After that, you can only increase in steps of 10. By the end of a month, you can increase to about 200. I usually squat against the wall at home. I start squatting as soon as I get up in the morning. I only wear shorts in summer and long underwear in winter. During this stage, I did 300 to 500 squats in an hour. This was a lot of exercise. I started sweating after doing about 100 squats, and it was a great exercise for my lung capacity. It should be mentioned that when you first start squatting against the wall, you may feel sore legs after 2 to 3 days. Don't stop squatting at this time, continue to squat every day, and after seven days it will no longer hurt. If you stop squatting at this time, you will still feel sore legs.

The key points of the wall squat exercise. The basic essentials are: stand facing the wall, feet together, center of gravity on the front of feet, hands hanging naturally, palms facing inward, body straight, toes against the wall, perineum lifted, shoulders forward, chest and abdomen tucked in; relax your whole body, be quiet for a moment, and let your mind be peaceful. Then relax your waist backwards and squat slowly. When squatting, the head should not be tilted back or tilted. You should squat in a relaxed manner with your waist protruding backwards. You can guard the lower Dantian, relax your shoulders and buckle them forward (towards the wall); buckle your tailbone forward and protrude your Mingmen backward. Pay attention to the back spine, which should be rolled up and relaxed one section at a time, and then squat down like a cat, with the back arched, and the knees try not to go beyond the toes. At the same time, pay attention to relaxing the whole body, and focus on the waist, back and coccyx; just like a silk ribbon falling naturally. Then slowly rise up; when rising up, pay attention to leading with the Baihui point, as if there is a thin thread at the Baihui point that gently pulls the spine upward to lift, stretch and straighten each section. This counts as one time. When practicing, just focus your mind on the physical movements and make them harmonious, without any other special mental activities. Beginners can put a thick book behind their heels to reduce the difficulty of wall squats. You can tear off a few pages of the book every day, until you finish tearing them, and then squatting against the wall will slowly get used to it.

The health-preserving function of squatting against the wall is manifested in two points. First, squatting against the wall can correct the misalignment and deviation of the spine. Therefore, squatting against the wall has a considerable therapeutic and preventive effect on lumbar disc herniation, bone hyperplasia, hunchback and other misalignment and deviation of the spinal system. Why does it have such an effect? ​​According to experiments, if a person's spine length is 50 cm in a normal standing state, his spine will only be stretched by about 3 cm when squatting normally (each vertebra is stretched by about 0.1 cm). In the squatting against the wall state, it can be stretched to about 10 cm (each vertebra is stretched by 0.3 cm in total). What a huge difference! Through the wall squat exercise, the dislocated and deviated vertebrae in the spine are naturally restored to their original positions. While squatting against the wall, the corresponding neck, shoulder, back and waist muscles and ligaments are also exercised. Due to the strong support of these soft tissues, the reset vertebrae are difficult to dislocate, making it possible to cure the deviation of the vertebrae in the spine. Through the practice of squatting against the wall, bone hyperplasia and lumbar disc herniation can be cured.

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