What is the effect of practicing squatting on the wall? First of all, it helps to relax the waist, so it can be used as the basic skill of Neijia boxing. Secondly, it can strengthen the kidney and is a good way to keep fit. Thirdly, it can strengthen the up-and-down opening and closing of human mixed gas, which is an effective method to correct the gas deviation in the body. Fourth, you can lose weight and have obvious effect on abdominal obesity. Fifth, it can prevent and treat colds. Whether the symptoms start early or the cold is already serious, you can improve the related symptoms by squatting on the wall. The basic method of squatting on the wall is as follows: 1. Try to stay put. First, try to squat slowly in the same place, then get up. When squatting, don't leave your feet or heels off the ground, squat until your thighs and calves fit, and then stand up straight. If you have difficulty squatting in the same place, such as knee pain, don't practice squatting against the wall first.
Looking for walls. Beginners had better find a smooth wall to practice, such as a door panel or a wardrobe mirror. Rough walls will rub your nose. 3. Adjust the distance. Adjusting the distance has two contents, one is to adjust the distance between the foot and the wall, and the other is to adjust the distance between the foot and the foot. The closer the foot is to the wall, the more difficult it is; It is easier to squat with your feet apart. A suitable distance to squat on the wall should be able to squat down and exert a little force. 4. Formal practice. After finding the right distance, head facing the wall, chin slightly lower, close your eyes (you can open your eyes at the beginning of training), squat down and get up. When squatting, the thighs are connected, and when getting up, the body stands up straight. This is squatting on the wall. At first it was 20 to 50 times. 5. increase strength. One is to increase the times of squatting on the wall, and the other is to increase the difficulty of squatting on the wall. If you are proficient in squatting on the wall, you can focus on increasing the number of squats on the wall, from 50 to100,200 or even more if your main purpose is fitness and weight loss. The speed of squatting on the wall is moderate, and it takes about 20 minutes to squat for 200 times. If the main purpose is to practice, you can focus on increasing the difficulty of squatting on the wall. The difficulty here mainly refers to reducing the distance between feet and the distance between toes and walls. When squatting barefoot on the wall, put your feet together and put your toes on the wall. Usually you will feel that your waist is loose, your abdomen is full of vitality, and the integrity of your body is strengthened.
6. End the exercise. After squatting on the wall, put your hands on your lower abdomen, rotate slowly in the direction of left-down-right-up for 20 times, then be quiet for a while, then open your eyes, walk around and relax, and end the exercise.
Although squatting on the wall is very simple, beginners need to pay attention to the following problems if they want to achieve good fitness results: First, when squatting on the wall, they should concentrate on their bodies and don't think about other problems when squatting on the wall. Second, we should follow the principle of gradual progress, and don't squat too fast, too much and too hard at once. After practice, we should not feel exhausted, but full of energy and have fun. Third, when you practice squatting on the wall for the first time, you don't care about breathing and you don't need to be conscious. Just breathe naturally and do the action carefully. Fourth, don't look up or turn your head to one side when squatting on the wall. Keep your head straight and your chin slightly retracted during the whole squatting process. It's better to stretch the distance to reduce the difficulty than to deform the action. Fifth, pay attention to relaxation during squatting. When you get up, you should pay attention to the collar on Baihui point above your head, which is driven by your head to avoid clumsy exertion of your lower limbs or knees. Pay attention to the relaxation of lower limbs when standing up straight. After standing straight, stop for a minute and then squat, with an elastic transition gap. Sixth, pay attention to the increase or decrease of clothes before and after squatting on the wall. Don't take off your clothes at once and squat on the wall. You should squat down until your body gets hot, and then take off your clothes one by one. Immediately after squatting on the wall, wipe off the sweat with a dry towel, quickly put on clothes to keep warm, relax and rest for half an hour before taking a bath.