Initial stage.

Proficiency stage.

Improvement stage.

The methods to increase the difficulty are as follows:

(1) Squatting barefoot on the wall. Barefoot, tiptoe squatting against the wall, and squatting against the wall with shoes is very different. Greatly strengthened the stretching effect on the spine.

(2) Arm squatting on the wall. This adds another code to the difficulty and intensity. When squatting on the wall, keep your left and right hands in a straight line and stand in a T-shaped palm. In addition, it can cooperate with the opening and closing of fingers. When getting up, the thumb and the little finger are divided, and the second finger and the fourth finger are divided.

Fitness principle of squatting on the wall

The body-building principle of squatting on the wall is to achieve the vitality and vitality of Dantian through the exercise of Ren and Du meridians, especially the stretching and compression of the neck, chest, waist, sacrum and spine, which can involve muscles, ligaments and nerves that are often unable to move. From passive exercise to active exercise, long-term natural induction is extremely sensitive, thus making musculoskeletal tough and elastic.

Chinese medicine believes that the waist plays a very important role in the human body. A relaxed and flexible waist can enhance the function of the kidneys and make people full of vitality. Therefore, the ancients said that "the source of fate lies in the waist gap."

Refer to the above? Baidu encyclopedia-squatting on the wall