Detailed teaching on correct practice of wall squatting

In training exercises, wall squatting is a kind of exercise that has many uses. In fact, wall squatting is to squat against the wall. Of course, wall squatting is a lot of help to the human body, but many people don’t know how to do wall squat. So, what is the correct way to do wall squat? Let’s take a look at the method of wall squat.

The correct way to do wall squat

1. First try squat on the ground, do not rise and fall quickly, and be a little slower. If it feels difficult to squat on the ground, You can wait for a while and practice squatting when it is no longer so difficult to squat.

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

3. Walk to the wall and find a suitable critical distance, which is the distance that can squat down without falling. After finding it, you will retreat a little before you start squatting the wall.

4. At the beginning, squat 20 times each time, and after adapting, gradually increase the number of times to reach no less than 200 squats at a time.

4. At the beginning, squat 20 times each time, and after adapting, gradually increase the number of times to reach no less than 200 squats at a time.

4.  

　　5. As the level of squatting wall increases, you can try to shorten the distance between the feet and the wall until the toes are pressed against the wall.

　　6. When squatting on the wall, keep your body straight and not crooked; do not tilt your head back, but keep your jaw closed.

　　7. Before squatting, tighten your abdomen first, send your waist back, like a cat, squat with your back, try not to exceed the toes, etc., and pay attention to relaxing your whole body, and focus on the waist and back and tailbone.

　　8. After squatting thoroughly, you can buckle the tailbone forward and then slowly raise it up.

　　9. When raising it up, pay attention to using Baihui to pull it up. There seems to be a thin line in Baihui to gently pull the spine upwards, stretching, and straighten it up one by one. At the beginning, many people may not be able to fully match the degree. At this time, you can determine the posture and distance of the two feet according to your physical condition.

　　The difference between squatting wall skills and squatting

　　1. squatting wall skills

　　This method is said to be derived from the basic training of internal martial arts.

　　Simply put, it is to find a wall, find the appropriate distance between the body and the wall, and do slow squats and rises.

　　In exercise, your face, knees, and toes are always in a line on the vertical ground. That is to say, your body is floating up and down and the relative position of this line remains unchanged. This requires constantly adjusting the positions of your cervical vertebra, lumbar vertebra and center of gravity during exercise.

　　It sounds simple, but the actual operation is actually difficult. It requires long-term training to smoothly coordinate the movements.

　　Of course, from the perspective of internal martial arts, in the process of performing the wall squatting, the breath and the circulation of the surrounding qi and blood are also required. This is very profound and requires guidance from a master to complete.

　　The whole process of wall squatting is bare-handed, which is not very meaningful for the growth of strength, but it is not a good thing for the coordinated development of the whole body. Great benefits.

2. Squat

　　Compared with wall squat, squats appear simple and rough, and the effect is obvious.

　　It does not need to be supported by walls or other references. It can be called squats with reasonable rhythm and correct posture.

　　We can see that the biggest difference between squat movements and wall squat is that its dynamic rhythm is more frequent.

　　So, squats are more More training is made on the cardiopulmonary function and muscle explosiveness.

　　Especially in the gym, completing squats is basically a weight-bearing training, which will be of great help to the explosiveness of the waist and legs, and the benefits for muscle growth are relatively greater.

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