Squatting on the wall, also called squatting on the side wall, was originally a secret way to relax the waist in family boxing, and later spread by Pang Ming, a qigong and martial arts scholar. Squatting on the wall is a simple and effective fitness method. Simply put, because there are only two ways to squat on the wall: one is to face the wall and the other is to squat. Such simple and coherent movements, if carefully practiced, will produce many unexpected effects. 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 is a good way to keep fit. Third, it can strengthen the opening and closing of human mixed vitality, which is an effective method to correct the imbalance of qi in the body. Fourth, you can lose weight, and the effect of treating abdominal obesity is obvious. Fifth, it can prevent and treat colds. Whether the symptoms begin or the cold is already serious, you can squat on the wall to improve the related symptoms. The basic method of squatting on the wall is as follows: 1. Try to stay in the same place. First, squat down as slowly as possible. Don't let your feet or heels leave the ground when squatting. Squat down until the thigh is close to the calf, and then stand up straight. If it is difficult to squat in place, such as knee pain, don't practice squatting against the wall.

Find a wall. Beginners had better find a smooth wall to practice, such as a door panel or a wardrobe mirror. Rough walls will rub their noses. 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 wall. The closer the foot is to the wall, the more difficult it is; It is easier to squat with your feet apart. Squat a suitable distance on the wall, not only to be able to squat, but also to feel a little hard. 4. Formal practice. After finding the right distance, put your head against the wall, slightly close your chin, close your eyes (you can open your eyes at the beginning of training), squat down and get up. When you squat, your legs are connected. When you get up, stand up straight and squat on the wall once. At first, squat on the wall 20 to 50 times. Squatting against the wall can improve the strength and stability of lower limb muscles, which is beneficial to the health of knee joint, especially for patients with knee joint diseases such as patella softening. Remember this action: lubricate your knees-squat against the wall because this action is low-intensity static training, and almost everyone can train this action directly.

Especially the elderly, convalescent patients and people with poor physical strength. But any action must be standardized to improve health, otherwise even the best action will be injured. 1. Knees point to toes and don't bend inward. Maintaining normal and natural joint movements is the premise of ensuring joint health, especially in sports and fitness. Maintain the correct muscle mass and avoid unnecessary stress causing joint injury. 2. Core tightening and spinal neutrality, although the upper body leans against the wall, are not easy and casual. Tighten the core, maintain the correct upper body posture, and avoid uneven exertion. Balance and improve lower limb muscles. 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 pay attention to their own body and not think about other problems when squatting on the wall. Second, we should follow the principle of gradual progress and don't squat too fast and too much at once.

It's too difficult. After practice, we should not feel exhausted, but should be full of energy and have fun. Third, when practicing squatting on the wall for the first time, you don't need to take care of breathing, just breathe naturally and do the action seriously. Fourth, squat on the wall, don't look up or turn your head to one side. During the whole process of squatting on the wall, keep your head upright and your chin slightly downward. It's best to distance yourself to reduce the difficulty, and don't deform your movements. Fifth, pay attention to relax when squatting on the wall. When lifting, pay attention to the collar at Baihui point on the top of your head, and the head will drive the lifting to avoid the weakness of lower limbs or knees. Pay attention to lower limb relaxation when standing up straight. Stand up straight, stop for a minute, and then squat down. There is a gap in flexible conversion.