What are the advantages of squatting on the wall?
Wall squat is a whole-body exercise in which limbs and organs participate more in fitness. After long-term exercise, its main effects are:
First, it has a strong stretching exercise effect on the whole human spine, including cervical vertebra, thoracic vertebra, lumbar vertebra, adjacent vertebra and coccygeal vertebra, which is beneficial to exercise and ensures the correct physiological curve of the human spine. This is a rare feature and effect of other sports.
Second, it has a strong influence on the legs and lower body, especially on shaping beautiful legs and treating leg diseases.
Third, it has a positive impact on a series of biochemical reactions such as enhancing cardiopulmonary function, neuromodulation and hormone secretion. According to one's physique, the amount of exercise can be large or small, which is controlled and adjusted by people.
Which is better, squatting or squatting?
As an upgraded version of squat, face squat is certainly better than squat, and it can also correct the mistakes of squat.
Face squat, also known as squat wall method, is one of the introductory courses of squat, which can help you master the essentials of squat faster. Many friends say that most of the low back pain and knee pain caused by squatting are caused by incorrect posture. This action can correct your posture.
How to do squat on the side wall?
1. Stand facing the wall, put your head in your hands, lie on the wall or hang your hands naturally.
2. Sit back slowly ~ Like a standard squat ~ Arch your upper body straight). As we said last time, the standard squat posture is knee-high but toe-high.
3. When the thigh is almost parallel to the ground (the buttocks also feel stretched), the gluteus maximus exerts its strength, gets up quickly, and restores the upright posture.
When squatting on the wall, be sure to keep your back straight and arch. Because when you squat, it will definitely remind you that the angle of your face, knees and toes is correct. If you can keep your back arched and straight again, your squat posture must be correct. If you feel uncomfortable, you can try holding the wall with both hands or hanging down naturally. You won't lose too many action standards.
Matters needing attention in facial squat
First: Raise your hands and keep your upper limbs straight.
Standard squats require us to have the ability to carry loads safely. If the upper body leans forward too much, it will increase the pressure on the lumbar spine. Leaning forward is mainly due to insufficient flexibility of thoracic vertebrae and insufficient back muscle activity. When we squat face to face, we raise our hands to further activate the back muscles and stretch the thoracic vertebrae. At this time, you will feel back pain and tense chest muscles. Doing squats for a while can not only help you practice squats, but also help you improve your daily posture.
Second, the distance between the toes and the wall should be less than 3cm.
This distance is the key to improve the knee buckle. The main reason for knee buckle is that your adductor muscles are too tight, and your gluteus medius and gluteus minimus muscles are too weak. Squatting at this distance, the knee always sticks to the wall, and the wall controls the direction of the knee well, making it consistent with the toe direction. If you buckle your knee, it will push directly against the wall and it is impossible to continue squatting. In this process, you will feel a strong pulling feeling on the inner thigh muscles. This is because your adductor muscle is being stretched, and your gluteus medius and gluteus minimus will also be activated. This is the principle of squatting on the side wall to improve the knee buckle.