On the issue of body-building and kidney-tonifying, I know that in "face-to-face squatting", two toes and heels are together in the process of squatting, and the calf and thigh are always together. It is said that long-term exercise is good for enhancing kidney function. You can try.

Squatting on the wall is a relatively independent small work in Pang Intelligent Qigong. Is the simplest and most effective. It is simple because it is not limited by time and place. You can practice indoors or outdoors without any instruments and complicated movements. It is effective because it is a kind of exercise that regulates the whole body. The amount of exercise can be large or small and anyone can adjust it. It can play the role of dispelling pathogenic factors and calming the nerves, and can also cooperate with doctors to comprehensively treat some chronic diseases.

The key points of squatting against the wall are: standing against the wall, tiptoe against the wall, feet together, whole body upright, eyes closed, whole body relaxed, perineum raised, tongue against the upper jaw, shoulders buckled forward, including chest and abdomen, lumbar kyphosis squatting down. When squatting, don't lean back or tilt your head, always put your feet together, squat completely and then get up slowly, and so on and so on.

Squatting on the wall can be divided into three stages according to its kung fu level:

First, the initial stage (quickly squatting on the wall). At first, many people can't fit perfectly, so they can decide the posture and distance of their feet according to their physical condition. Toes can leave the wall first, and how far away from the wall depends on how far you can squat by strength. A group squats 30 times, the more the better. After a period of exercise, with the improvement of the relaxation of spine and waist, you can squat and get up smoothly. At this time, we will turn to the second stage of practice.

According to my practical experience, there are only 30 squats on the first day and the second day, and the number can be increased to 60 on the third day and the fourth day. After that, it can only be increased by 65,438+00 steps, and it can be increased to about 200 a month. You can adjust it according to your physical condition in the future.

It should be mentioned that when you squat on the wall for 2 to 3 days, your legs may feel sore. Don't stop squatting at this time, keep squatting every day, and it won't hurt after seven days. If you don't squat at this time, you will feel sore, just like running.

Second, the proficiency stage (slow or fast). At this stage, we should pay attention to the use of fast squatting and slow squatting on the basis that our feet are together and our toes can touch the wall.

Just squat down and breathe naturally; Slow squat can be combined with deep breathing (abdominal breathing), that is, exhale when squatting and inhale when getting up. Take a deep breath, you can squat five to ten times to adjust your breath, or you can squat once to adjust your breath. The methods of deep breathing include nose in and nose out, nose in and mouth out, and mouth in and out.

My experience is that the second stage emphasizes the flexibility exercise and abdominal breathing of the body, so that the stretching of the whole spine can be exercised and the vital capacity can be further enhanced. I usually take deep breaths with the first two.

Third, the promotion stage (interested in doing). After you easily complete the whole movement according to the standard posture, don't blindly pursue the number of times of squatting on the wall, but increase the difficulty and improve the quality. The methods to increase the difficulty are as follows:

1, squatting barefoot on the wall. Barefoot, squatting on tiptoe against the wall, is very different from wearing shoes, which greatly strengthens the traction on the spine.

2. Hold your arms on the wall. This adds another code to the difficulty and intensity. When squatting on the wall, keep your arms horizontally raised in a straight line and erect your T-shaped palm. In addition, it can cooperate with the opening and closing of fingers. When lifting, the thumb and the little finger are divided, and the little finger and the little finger are divided; When squatting, the second and fourth fingers are closed, and the big and little fingers are closed. Be careful not to touch the wall with your hand. Practicing this style is more conducive to penetrating the upper limbs.