? This achievement was taught by Pang Ming himself at 1985. It used to be a secret and simple way to keep fit in ancient Wushu. After years of exercise, the effect is very good. I recommend it to you now.

Intelligent qigong draws lessons from many talents, and there are also many tricks in the achievement method. Squatting on the wall is an important and convenient way of whole body exercise. It is said that when predecessors practiced this skill, they always found an excuse to send their disciples away and practice it secretly. This shows how much the skill of squatting on the wall is cherished by practitioners. Therefore, people who want to keep fit through qigong or hard work should not take squatting on the wall lightly.

Second, the function of squatting on the wall

The principle of this operation is to relax the waist, cultivate the two meridians of Ren and Du, and make the abdomen full of vitality, especially to stretch and compress the neck, chest, waist, sacrum and spine, which may involve muscles, ligaments and nerves that are often unable to move. From passive exercise to active exercise, long-term natural induction is extremely sensitive, and the muscles and bones are tough and elastic.

Traditionally, the waist is very important in the human body. Waist relaxation, flexibility and blood circulation. On the one hand, it can enhance the function of the kidney and make people full of vitality. Therefore, the ancients said that "the source of fate lies in the waist gap"; On the other hand, it can ensure that the waist dominates all activities, so the ancients also said that "strength comes from the foot, dominates the waist, and walks on all fours."

Modern medicine has proved that failure to relax the waist or dislocation or injury of the spine can cause many diseases. First, it affects the storage of qi in the field sheet, and blocks the rise of qi in the back, which is mild, such as backache, straightness, dizziness, tight eyebrows, full abdomen and abdominal distension. In severe cases, qi will move around and even can't control itself. Secondly, it affects the transpiration of water by the fire of Mingmen, and men may have nocturnal emission, white turbidity and even gonorrhea; Female leucorrhea increases, irregular menstruation and frequent urination. Third, people who practice exercises (especially those who often turn around) are prone to imbalance between yin and yang, and the floating yang rises on the face, mostly blushing and even stroke (that is, hemiplegia). Fourth, the correction and reduction of the spine can relieve all kinds of neuralgia, angina pectoris, headache and dizziness.

So how do you loosen your waist? Squatting on the wall is the exercise of the whole body, which can adjust the qi movement of the whole body, so it has a magical effect on treating systemic diseases. Practicing this skill well can also eliminate all kinds of training reactions as soon as possible and correct all kinds of discomfort caused by improper training. For example, changing a lot of bad things in your mind. After a person's consciousness is confused, external things can easily affect him. What used to be simple has become difficult now, and it is not as free as before. They always want to change, but they can't, so they must be solved through such hard exercise. Their problems are beyond outsiders' understanding.

Practicing this skill frequently will naturally achieve the effect of sinking the abdomen. Long-term abdominal exercises will be full of energy and the pile steps will be calm and flexible. You will be more fearless of violent attacks in fierce actual combat, calm and relaxed, and your strength will be rapid and lasting.

This work is also effective for severe obesity, nocturnal emission, lumbago and leg pain, gastrointestinal diseases and various internal injuries. In the process of practice, where there is no pain at ordinary times, if you suddenly feel pain after practicing for a while, that is the place where you get sick. At this time, we should keep practicing, and it will be fine if we don't feel pain and get sick. This work also has a significant effect on the increase.

Third, the essentials of squatting on the wall

Stand face to face, feet together, center of gravity on the palm of your front foot, hands drooping naturally, palms inward, whole body upright, toes against the wall, perineum raised, shoulders buckled, chest raised and abdomen closed; Relax all over, be quiet for a while, and calm your mind.

Inhale when squatting.

Relax your waist backwards, squat slowly, don't lean back or tilt your head, squat relaxed, and squat with your back protruding. You can guard your abdomen and relax the front button on your shoulder (the front button is in the direction of the wall); The tail is buckled forward, and the life gate protrudes backward.

Pay attention to the back spine to roll up one by one, relax and squat. Like a cat, bow your back and squat down, trying not to exceed the requirements of your toes. At the same time, pay attention to the whole body relaxation, focusing on the back and tail. After squatting down completely, you can buckle forward hard and then get up slowly.

Exhale when you get up

Pay attention to Baihui's collar It seems that there is a thin line at Baihui point that gently pulls the spine up, moves straight one by one, and so on.

When practicing martial arts, you only need to focus your mind on the body movements, so that the body movements fit, and there are no other special mental activities.

At the beginning of training, it is advisable to take off and land about three times a minute, and generally take off and land once a minute after reaching the standard.

Beginners can put a thick book on their heels first, which can reduce the difficulty of squatting on the wall. You can tear a few pages of books every day, and then you will slowly squat on the wall after tearing them up. At this time, the strength of the legs is several times higher than that of ordinary people. At this time, regardless of running, practicing routines and fighting in the ring, physical strength is obviously enhanced. After practicing for a long time, my ass can touch my heel. What's even more incredible is that when I squat normally, my ass can touch the ground, which is what Mr. Wang Xiangzhai said: "The spine stretches one foot." And the elongation of the spine is the premise of strong strength!

Before squatting on the wall, do a few stoops to exercise your muscles, so that your waist will not be tight when squatting on the wall; When you finish your work, do more bending and arching, and you will feel relaxed, flexible and refreshed all day.

After squatting on the wall, my whole body is unobstructed. When I turn my waist and rush my crotch again, I feel that there is an air stick in my tail, which drives my waist and crotch to complete the action, and my mind moves and my air body is automatic.

Fourth, the three stages of squatting on the wall

Taking wall squatting as an independent exercise method can be divided into the following three stages according to the level of its kung fu:

1. Primitive period

Although this method is simple, most people can't squat down when they practice for the first time. If they squat once or twice, they will feel as hard as walking a few kilometers with a weight of 100 kilograms. At this time, you should determine the posture and distance of your feet according to your physical condition. Toes can leave the wall first, and how far away from the wall depends on how far you can squat by strength. If you are old or inconvenient to move, you can open your toes high and separate your feet to reduce the difficulty. You can even hold the tree, bedstead, handle and other supports and squat down. At first, it doesn't matter if the action is not standard, the key is to stick to it. Young and healthy comrades should try to squat in a standard posture. It may be difficult at first. Don't wait to squat, just fall back. In this case, you must be highly concentrated and single-minded, plus the idea that you will succeed. There are 36 squats at a time, and more than one squat every day, the more the better (now some comrades can squat hundreds, even thousands, tens of thousands at a time or a day, with considerable benefits). After more than a month's 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, the leg technique and the strength of the back and abdomen are absolutely different from those before practice. At ordinary times, whether practicing routines or fighting in actual combat, physical fitness can be significantly improved, and it is absolutely difficult for ordinary people to resist any punch. At this time, we will turn to the second stage of practice.

When I first started squatting, I couldn't relax my spine and was very nervous. In order to change this state as soon as possible, we should strengthen it from two aspects:

1, increase the intensity to 400 ~ 500 per hour, and exercise the endurance of lower limbs;

2, focus on adjusting the relaxation of the spine, pay attention to the drooping of the collar and tail, squat together, adjust the verticality of the spine, and try to change the problem of using the waist bow. In about 20 days, the discomfort will disappear; When you get up, Baihui can take the initiative to put on the collar. After that, you can speed up and increase the difficulty, and the number rises to 700 ~ 800/ hour. When practicing, start fast, slow in the middle, adjust, and then speed up later, so stick to it for an hour and get soaked. At first, my thighs and calves were sore and weak, and after that, my legs were as heavy as lead. In order to get through this stage as soon as possible, we should strengthen the cultivation of Qi after squatting on the wall. Generally, through intensive exercise at this stage, people's physical and mental quality will be improved a lot, the qi in the abdomen will be significantly enhanced, and the waist will be flexible and relaxed. The waist is always warm and full of energy all day.

Or in groups of 30, keep breathing 10 seconds after each squat, and then continue to squat. With the continuous improvement of physical fitness and proficiency, the speed of squatting on the wall ranges from 500 to 7OO per hour, and then to 950 per hour.

Squatting on the wall quickly can temper willpower. Squat for about 400 times in a row, you will feel the pain and swelling of the thigh root, backache, calf trembling, and you will feel a little unstable. I don't want to squat down any more at this time, but I want to realize at once that it's time to temper my willpower. So, just slow down a little and stick to it by increasing the number of times you nourish your qi. The feeling of pain is unbearable. When you squat to 800 or 900, you feel exhausted, sweaty and don't want to squat, so you take the method of "squatting again" to fight, insist on one, and then insist on another, that is, don't stop. Keep squatting to make the whole body breathe, and the internal qi will be sufficient; Continue to squat, I feel that the air in my spine is full, my whole body is relaxed and comfortable, and I feel the mystery of squatting on the wall. Squatting and squatting, I feel that the qi in my chest is opened, and the qi in my waist and abdomen is also opened. The gas in my ribs opens and closes naturally, and my breathing is smooth. With breathing, I feel my feet, palms and Baihui breathing. In short, through this squatting method, a person's willpower will be greatly enhanced, a person's physique will be enhanced, a person's whole body will feel stronger and stronger, and the degree of integration of the whole body will be improved. Every time I squat, I feel transparent and light, as if I have lost it, and I feel like swimming in the water, which is very comfortable.

Using the rapid training method, the mind has no time to consider other information, and the energy is completely internalized into its own shape and qi, and at the same time, the time, space, gas field and self are mixed into one.

Get down. Don't forget to add your thoughts. At first, I only pursued quantity and speed, without any distractions, and my spirit was particularly concentrated. Sometimes, squatting suddenly produces an idea: try to add ideas. Therefore, when you get up, you want to know a hundred times, and when you squat down, you want to have a lower abdomen. Unexpectedly, this little thought flashed, and people rushed to the top of their heads when they got up, and sank to their abdomen when they squatted down, which was very comfortable. In addition, at the end of the squat, pay attention to collecting air into the body, and it is best to keep it for a long time.

When squatting, mental activities can be naturally injected into the body, making the whole body become a whole. After squatting for a while, you will feel that your navel and life gate are like a contractible air mass. When squatting, it communicates with the qi inside and outside the whole body and contracts inward, and then the whole body seems to disappear; When you get up, the air mass expands from the inside out and the whole body is light and empty. At this time, the process of squatting on the wall is the process of opening and closing. Squatting on the wall quickly not only adjusts the qi movement of the whole body, but also makes the blood flow unobstructed; And the effect of strengthening the body is particularly obvious.

2. Proficiency stage

At this stage, we should pay attention to "loose filling", increase the times and time of squatting on the wall, slow down the squatting speed, carefully observe the movement of qi in the body, especially to relax or straighten the spine, and then realize the integrated state of whole body qi movement. At this stage, we strive to complete the action easily and freely.

At this stage, I feel that the vitality of mixing inside and outside the body fluctuates with the ups and downs of the body. At this time, if you feel that your body has not been well infiltrated, you can adjust the deficiency qi above to your feet and the deficiency qi below to your head with your mind, so that the qi around you will pass through your body, so that the qi of your body will be mixed with the deficiency qi to form a trance state, so that your spirit will gradually adduce, so that you will feel that squatting on the wall is an internal enjoyment.

Advanced exercise: squatting on the wall

Step 3: Improve the stage.

After completing the whole action easily and freely according to the standard posture, don't blindly pursue the number (that is, the number of times you squat 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, and squatting against the wall with shoes is very different. Greatly strengthened the stretching effect on the spine.

⑵ 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 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.

(3) Squatting on the wall with hands behind your back

① Cross your hands with your fingers and place your palms outward at your waist. This method can be used if your arms are squatting on the wall during take-off and landing, and your body is stable and you won't lean back.

② When the arms are placed behind the back, the forearms overlap and the opposite elbow joint is held with both hands. Doing so can also play a good role in squatting on the wall to relax your shoulders.

(4) hit the tip of the nose and squat down against the wall.

When squatting on the wall, you can make a fist with one hand, put it opposite your nose, and aim your fist at the tip of your nose. After proficiency, you can add two punches, put them between the tip of your nose and the wall, and squat down. This action is difficult, but as long as you persevere and practice hard, it will be natural over time.

5] Squatting on the wall consumes work.

When squatting until the thighs are parallel to the ground, keep posture and practice standing posture. The longer you persist, the better. If you can punch twice in front of the nose at this time, the effect will be better.

Before the average consumption, I often squat for 100 times at a constant speed to make my whole body move. Then squat into a 90-degree calf, and you will soon feel the pain in your leg. At this time, if you insist on gnashing your teeth and carefully observing the sore place, the pain will be alleviated and the time of persistence will be prolonged accordingly. When I really couldn't hold on, when I squatted down, my brain suddenly entered the sore part and my body suddenly felt a "shout". At this time, there is no other idea in my mind. It's relaxing to squat on the wall again.

At this time, the "spiritual strength" is in the upper body, and the whole body is psychic and mellow. The induction force is several times that of ordinary people, and you can withstand the blow of ordinary people without any defense.

Source: squatting on the wall