Advantages of squatting against the wall 1. Strengthen leg strength. Squatting against the wall mainly relies on the leg strength of the lower limbs to stabilize the upper body. Long-term use of leg support to do this action can effectively, safely and stably strengthen leg strength and lay the foundation for subsequent more difficult sports.
2. Prevention and improvement of knee pain The important reasons for knee discomfort are the imbalance of muscle strength around the joint and the dislocation of the joint during exercise. Squatting against the wall is a relatively static action, which can balance the muscle strength of lower limbs in a stable body and joint arrangement, and has the advantage of preventing and improving knee joint pain.
3, stovepipe Many fat thighs are too fat, mainly because the thigh meat is too loose, leaning against the wall, you can concentrate your strength on the legs, which can accelerate the burning of leg fat and improve the strength of the legs. Stick to it for a long time and your legs will be tighter and lines will be better.
4. Sharpen your will In terms of the fun of the action, squatting against the wall is a relatively static action. It's boring to keep going, but the final effect of the game is the length of time. Just like a flat support, you should stick to it and surpass the last time, so as to hone your will and strengthen your body and mind.
5, improve the stability of the body, squatting against the wall can exercise the whole leg, leg muscles occupy half of the whole body length, so exercising leg muscles plays a great role in increasing the flexibility of the human body and improving the stability of the body.
Can squatting against the wall hurt the meniscus? Squatting against the wall correctly will not hurt the meniscus.
Squatting against the wall, if the posture is correct, for example, the knee joint should not exceed the toes, or if the knee joint flexion angle is not too large at the beginning of training, you can gradually increase the angle from 150 degrees to 90 degrees, then the meniscus injury is not big. This method is mainly to train the strength of quadriceps femoris, but it is a kind of protection for knee joint.
However, if there is obvious meniscus injury and it has been diagnosed, this method is not recommended, because when squatting against the wall, because the knee joint is in a semi-flexion position, it is very easy to cause meniscus injury, and such injury is the strongest, resulting in second or third degree meniscus injury, and frequent squatting against the wall will also cause meniscus injury, resulting in wear and tear of articular cartilage and meniscus of the knee joint.
Suitable for people squatting against the wall. Sitting against the wall adopts static exercise, so it will not increase joint damage, generally will not cause pain, and can also improve leg muscle strength and knee joint ability.
It is suitable for ordinary people, people with weak leg strength, the elderly, especially those with knee joint injury, such as patella softening, patellofemoral cartilage injury, knee osteoarthritis (especially patients with poor squat ability), patients with weak squat strength or easy pain, and patients with early and middle recovery after joint injury.
How long it takes to squat against the wall to reach the standard depends on one's physical fitness.
Generally speaking, people who don't do much exercise can reach the standard in 30 seconds-1 minute at a time, and people who have a certain training foundation can reach the standard in 1-3 minutes. People who often do this sport can stick to it for a longer time. Usually they squat until they can't hold on, rest for 1-2 minutes and repeat it, preferably 3-6 times a day. You can stretch and relax the front thigh muscles between groups. After finishing, you need to fully stretch and relax for 20 seconds, twice on each side.
Squatting against the wall is almost unrestricted by the venue. It can be practiced outdoors, at home and in the office. Suggestions can be made every day or every other day. You can do several sets of squats after running, or you can practice after work, or you can practice while watching TV.
The correct posture of squatting against the wall is 1, with the back against the wall, feet apart, shoulder width apart, and gradually stretching forward, forming a certain distance from the center of gravity of the body, about 40-50 cm.
2. At this time, the body has been in a squat position, so that the long axis of the calf is perpendicular to the ground.
3. The included angle between thigh and calf should not be less than 90 degrees. Because squatting too deep will obviously increase the pressure of patellofemoral joint, and it has no strong exercise effect on thigh muscle strength.
Point 1. Feet shoulder width apart, hands on thighs.
2. Slowly squat down until the thigh is parallel to the ground and keep it.
3. The back waist is close to the wall and feel the muscle strength near the knee.
Breathe evenly throughout the process.
I feel pain and swelling in my knees and front thighs.