Second, it is more difficult to practice on the wall. It's more difficult at the back waist. If the waist joint is not loose, half of it will fall backwards. Therefore, we should pay attention to the practice of squatting on the wall step by step, and gradually progress to the muscle relaxation of the lumbar spine. Only in this way can the action be completed in a standard way.
Three, squat wall training can be summarized as the following three stages:
I) initial stage. At first, many people can't fit perfectly, so they can decide the posture and distance of their feet according to their 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. At first, it may be difficult. Don't wait to squat, just fall back. In this case, you must be highly focused and single-minded, plus the idea that you will succeed. A group squats 30 times, and squats more than one group every day, the more the better (now some comrades can squat hundreds, even thousands, tens of thousands at a time or a day, which is quite profitable)
Second, the proficiency stage. At this stage, on the basis that your feet are together and your toes can touch the wall, you should pay attention to "the shape is scattered and the meaning is full", experience the lifting and opening of your whole body, and increase the number and time of squatting on the wall.
Third, the promotion stage. After you easily complete the whole movement 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.
(2) 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 back hands squatting on the wall A. Hands crossed, palms facing outward, placed at the waist door. 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. B when your arms are behind your back, your forearms overlap, and your hands hold the opposite elbow joint. Doing so can also play a good role in squatting on the wall to relax your shoulders.
(4) fist up to the tip of the nose squatting on 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 mastering, you can add two fists, put them between the tip of your nose and the wall, squat down and get up. 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 energy. When you squat until your thighs are parallel to the ground, keep your posture still and do standing exercises. The longer you persist, the better. If you can punch twice in front of the tip of your nose at this time, the effect will be better.