Squatting on the wall is a relatively independent skill in Pang's intelligent qigong, which is most suitable for young and middle-aged people who want to keep fit but don't want to be complicated. Is the simplest and most effective, simple because it is not limited by time and place. It can be practiced indoors or outdoors without any equipment or 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 keep your legs together, get up slowly after squatting completely, 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 abundance of qi in all parts of the body, especially the improvement of the relaxation of the 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. I usually squat on the wall at home. I started squatting as soon as I got up in the morning. I only wear shorts in summer and trousers in winter. At this stage, I squat 300 to 500 times an hour, which is a lot of exercise. When you squat down to 100 times, you will start to sweat, which is quite a great exercise for your vital capacity. 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 for seven days. At this time, if you don't squat down, you will feel sore.
Second, the proficiency stage (slow or fast). At this stage, on the basis of feet together and toes touching the wall to complete the squat, we should pay attention to "loose shape and full meaning" and experience the lifting and opening of the whole body, while reducing the number of squats but keeping the time unchanged.
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, tiptoe squatting against the wall is very different from wearing shoes, which greatly strengthens the pulling effect 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.
Supporting wall and squatting wall can also be done separately. After squatting on the wall, take the time to practice bracing. Support can be done while watching TV and talking to people. If you can persist for an hour or so without changing your posture, your upper limbs will be transparent.
In the improvement stage, it is also useful to squat on the wall with your back, squat on the wall with your fist against the tip of your nose, and squat on the wall with energy. These are not worth doing for the average person.
I am slowly squatting now. It's still an hour, but I can only squat 100 or so and sweat a little. This should be decided according to your own situation.
Qigong has two characteristics, one is deliberate and the other is fluent. The intention of squatting on the wall is simple. When you squat, you will keep your abdomen (navel), and when you get up, you will keep Baihui point. Sleek means smooth movements. With the gradual deepening of the squatting wall and the opening of all joints of the body, the stretching of the whole spine, including cervical vertebrae, thoracic vertebrae, lumbar vertebrae, basal vertebrae and coccyx vertebrae, has been strongly stretched. In the process of squatting on the wall, I feel my body is like a dough, shaking up and down, and my flexibility has been better exercised. The whole process is wonderful and carefree. Squatting on the wall in the morning will clear up.
The above can also be said to be my summary of eight years of squatting on the wall. At first, the synovitis of my right knee joint was very serious, and it was difficult to stretch my leg, so it was useless to see a doctor. It was also my friend who recommended the skill of squatting on the wall, which put me on this difficult road. At first, you can't squat at all, you can only squat half. I am not discouraged. Until half a year ago, I insisted on squatting, but when I stood up after squatting, my knees were stiff again. After a whole year in prison, I finally recovered completely. So far, there are no recidivists.
Squatting on the wall also cured my chronic rhinitis. In the past, I could hardly smell my nose, and even slept with my mouth open. I have no choice. It's not a serious illness, but it's annoying. After practicing squatting on the wall for more than a year, with the disappearance of synovitis, chronic rhinitis was cured.
Even I have a good way to treat a cold. I have two tips. The first trick is to drink two packs of cold granules when you feel cold symptoms, and you may get better the next day. The second trick, it doesn't matter if you have a cold, simply stop taking the medicine and increase the intensity to squat on the wall for three consecutive days. After three days, the cold will disappear without a trace. Whether it's fever or flu, I've been squatting on the wall for eight years and never missed it.
Also, squatting on the wall can play the role of two-way adjustment of body fat and thin. Since squatting on the wall, my face is rosy and my digestive function is very strong. I don't need Martin Ling's help at all. At the same time, combined with diet control, I reduced it from 160 kg to 140 kg, and it has not rebounded for several years. No, I often eat braised pork! My creed is that you should eat and practice. I feel that squatting on the wall can really adjust my weight within a certain range. If you want to gain weight, you can change your thinking and combine diet conditioning to gain weight, but I have never tried this.
It is also difficult for others to climb the hill by bike. To push it, you have to breathe slowly. As for me, I often ride my bike on big slopes, and I don't feel tired now.
Also, sometimes people go hiking organized by the company, and some people get cramps in their feet and stomachs when they go down the mountain looking for crutches. I went up and down the mountain leisurely, and my feet and stomach didn't hurt the next day.
The above is my little experience of squatting on the wall. It can be said that I have a soft spot for squatting on the wall, and squatting on the wall has taken good care of me. It has been with me for eight years and will always be with me. This is why I practice squatting on the wall and my experience. It really benefited me a lot, so I am happy and responsible to recommend it to you. Of course, I think what suits me may not be suitable for you. I have to make a choice according to my own situation and hobbies. It is our common goal to strengthen our physique through exercise. Let's work together. If you choose my scheme, I can provide you with more detailed instructions and precautions. I wish you the best of health!