Squatting on the wall, also known as squatting on the wall, was originally a secret method of relaxing the waist with Neijia Boxing, which was later spread by Qigong and Wushu scholar Pang Ming. Squatting on the wall is a simple and effective fitness method. It's very simple, because there are only two ways to squat on the wall: one is to face the wall, and the other is to squat up. Such a simple and coherent action, if carefully practiced, will produce many unexpected effects. Intelligent qigong draws lessons from many talents, and there are many tricks hidden in the achievement method. Squatting on the wall is one of the most important skills and techniques, and it is a convenient way to exercise all over the body. It is said that when the master wants to practice this skill, he always finds an excuse to send his apprentice away and practice it secretly. This shows how much the skill of squatting on the wall is cherished by practitioners.

Basic steps

Squat on the wall

Squatting wall skill

It is a whole-body exercise, which can regulate the qi of the whole body, so it has a magical effect on treating systemic diseases. The basic steps of squatting on the wall are as follows:

1. Try to squat in the same place first, don't go up and down quickly, slow down. If you have difficulty squatting in the same place, you can slow down for a while and practice squatting on the wall when squatting is no longer so difficult.

2. Try to avoid facing rough walls to avoid scratching your nose and face.

3. Go to the wall and find a suitable critical distance, that is, the distance you can squat without falling down. When you find it, you can step back a little and start squatting on the wall.

4. Squat for 20 times at the beginning, and gradually increase the number after adaptation, reaching no less than 200 times at a time.

5. With the improvement of squatting wall level, you can try to shorten the distance between your feet and the wall until your toes stick to the wall.

6. When squatting on the wall, keep your body upright and don't skew; Don't tilt your head back, but close your chin.

7. tuck in your abdomen before squatting and send your waist back. Like a cat, crouch with your back hunched and try not to exceed the requirements of your toes. At the same time, pay attention to relax and focus on your back and tail.

After squatting down completely, you can buckle forward hard and then get up slowly.

Pay attention to Baihui's collar when you get up. It seems that there is a thin line at Baihui point that gently pulls the spine upward and stretches it out one by one. At first, many people may not fit perfectly. At this time, they can decide the posture and distance of their feet according to their physical condition.

(3) Step by step and persevere.

If you are old or inconvenient to move, you can leave your toes on the wall 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. Healthy young friends should try to squat in a standard posture. At first, it may be difficult. Don't wait to squat, just fall back. After a period of exercise, you will be able to squat and get up smoothly with the improvement of the relaxation of the spine and waist.

After squatting 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 after seven days.