One method is to do squats on the side wall. What is this? What is it?

Squat on the wall. On 1985, the master of Beijing Qigong personally taught the principle of editing this work by this site, that is, through the cultivation of Ren Du's two meridians, Dantian can achieve full vitality, especially the stretching and compression of the neck, chest, waist, sacrum and spine, which can involve muscles, ligaments and nerves that are often unable to move. From passive exercise to active exercise, muscles are naturally sensitive for a long time. Traditionally, the waist is very important in the human body. Waist relaxation, flexibility and blood circulation. On the one hand, it can enhance the function of the kidney and make people full of vitality. Therefore, the ancients said that "the source of fate lies in the waist gap"; On the other hand, it can ensure that the waist dominates all activities, so the ancients also said that "strength comes from the foot, dominates the waist, and walks on all fours." On the contrary, if the waist can't relax, there are many disadvantages. First, it affects the storage of qi in the field sheet, and blocks the rise of qi in the back, which is mild, such as backache, straightness, dizziness, tight eyebrows, full abdomen and abdominal distension. In severe cases, qi will move around and even can't control itself. Secondly, it affects the transpiration of water by the fire of Mingmen, and men may have nocturnal emission, white turbidity and even gonorrhea; Female leucorrhea increases, irregular menstruation and frequent urination. Third, people who practice sports (especially those who often turn around) tend to make the yin and yang rise and fall out of balance, and the yang rises above the surface, most of them are flushed, and even have a stroke (that is, hemiplegia). So how do you loosen your waist? Squatting on the wall is the exercise of the whole body, which can regulate the qi movement of the whole body, so it has a magical effect on treating the diseases of the whole body. Practicing this skill well can also eliminate all kinds of training reactions as soon as possible and correct all kinds of discomfort caused by improper training. For example, changing a lot of bad things in your mind. After a person's consciousness is confused, external things can easily affect him. What used to be simple has become difficult now, and it is not as free as before. They always want to change, but they can't, so they must be solved through such hard exercise. Their problems are beyond outsiders' understanding.

The essentials of squatting on the wall. The basic essentials are: standing face to face, feet together, center of gravity on the palm of your front foot, hands hanging naturally, palms inward, whole body upright, toes sticking to the wall, perineum raised, shoulders buckled, chest raised and abdomen closed; Relax all over, be quiet for a while, and calm your mind. Then relax your waist backwards and squat down slowly. Don't lean back or tilt your head when squatting. You should relax and squat, with your back protruding when you squat. You can guard your abdomen and relax the front button on your shoulder (the front button is in the direction of the wall); The tail is buckled forward, and the life gate protrudes backward. Pay attention to the back spine, one roller at a time, relax and squat, bow your back like a cat, and try not to exceed the requirements such as toes. At the same time, pay attention to the whole body relaxation, focusing on the 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 that gently pulls up the spine and moves and straightens one by one. When practicing martial arts, you only need to focus on your body movements to make them fit, and there are no other special mental activities. Beginners can put a thick book on their heels first, which can reduce the difficulty of squatting on the wall. You can tear a few pages of books every day, and then you will slowly squat on the wall after tearing them up.

Three stages of squatting on the wall. Taking squatting on the wall as an independent small exercise method can be divided into the following three stages according to its kung fu level from easy to difficult:

First, the 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. It may be difficult at first. Don't wait to squat, just fall back. In this case, you must be highly concentrated and single-minded, plus the idea that you will succeed. A group squats 30 times, and squats 1 group or more every day, the more the better (now some comrades can squat hundreds, even thousands, tens of thousands at a time or a day, with considerable benefits). After a period of exercise, with the abundance of qi in all parts of the body, especially the improvement of the relaxation of the spine and waist, you can squat and get up smoothly. At this time, we will turn to the second stage of practice.

Second, the proficiency stage. At this stage, on the basis that the feet are together and the toes can touch the wall to complete the squat movement, we should pay attention to "loose shape and full meaning", experience the lifting and opening of the 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) Put your arms 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) Squat on the wall with your hands behind your back. ① Cross your hands with your fingers and place your palms outward at your waist. 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. ② When the arms are placed behind the back, the forearms overlap and the opposite elbow joint is held with both hands. Doing so can also play a good role in squatting on the wall to relax your shoulders.

(4) hit the tip of the nose and squat 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 work. 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 nose at this time, the effect will be better.

(The above content is compiled from the article "Squatting on the Wall", the original text was published in 1998 "Intelligent Qigong" magazine, and this article was compiled according to the content of teacher Pang Ming's lecture. )

Part II: Matters needing attention

Attention: ① From beginning to end, actions and breathing must be coordinated, that is, the breath should be sucked to the end, the breath should be exhausted when standing up straight, and the mind should be kept in the lower abdomen. ② Nose, knees and toes should not leave the wall from beginning to end, especially the head should not tilt left and right (that is, eyes can't look left and right), otherwise the spine will tilt and the curative effect will be affected. ③ Breathe as slowly as possible on the premise that the chest is not stuffy.

Squatting on the wall starts with your body shape and carefully buckles all parts of your body according to the book. Then, on the basis of the correct figure, gradually increase the intensity of training, form a field in front of the wall, squat with mixed energy, and guide the body to relax. Of course, squatting on the wall is stressful, and standing on the farm is relaxing. On the surface, the two are contradictory, and how to coordinate them depends on yourself. Actually, there is no contradiction between standing in the village and squatting on the wall. The purpose is to loosen the waist. As soon as the waist is loosened, the qi will be adjusted, and the function of God in directing qi will be strengthened. These two skills are the basic skills of intelligent qigong. Intelligent qigong especially emphasizes the role of consciousness, actively uses consciousness and strengthens the function of shaping qi. As a beginner, you can practice these two skills first, and then you won't get tired. The key point of squatting against the wall is to stand upright, including the chest and abdomen. Don't simply exert force on your legs when you get up, otherwise it will easily cause muscle tension in your legs. If you can't let go of your legs when standing in the village, you will be tired. The key point of squatting on the wall is to be driven by Baihui, pay attention to the void in the sky, and squat down to the void in the ground. At the same time, we should be good at using the consciousness of "transformation" to melt the stiffness of the whole body, especially the spine and the nerves and blood vessels on both sides of the spine. We usually don't pay attention to relaxation, which has caused years of rigidity. If we want to relax our waist, we must get rid of these rigidities. Some 1, 2-year-old children can easily squat on the wall, but adults can't. The key is to get rid of the rigid power. If you can't get rid of the stiff power, you won't be soft to the bone. Therefore, when squatting on the wall, you can think that your bones are gone, your whole body is soft, and your whole body is full of gas, so it will be easier to squat on the wall. Otherwise, squatting on the wall will make you blush and have a thick neck, and there is no taste of practice. This will make qi seem to slowly penetrate into tense organizations, and gradually the tension and pain will disappear, and the awkwardness, awkwardness, tension and pain will be transformed into qi, which is natural and leisurely. Secondly, you can squat on the wall and move the qi machine up and down, and feel it with your heart, which is subtle and comfortable. In short, you should work hard at relaxation, actively lock your thoughts in the process of exercise, and unify the functions of thoughts and ideas. Through exercise, the qi in the body is naturally vigorous, and runs according to the natural orbit of qi, so that the permeability of all parts of the body is gradually improved and impartial.

It should be said that the human body always has the phenomenon of incomplete permeability. When the ventilator is vigorous in the body to a certain extent, it is easy to observe this blocked part, especially the uneven distribution of ideas, which increases the intensity of the impact of the ventilator and feels pain, forming a vicious circle. So squatting on the wall is a bit like pumping air. The air is too full for the body to digest. Pump the air slowly until the air is uniform, and then fight. Pump gas gradually and actively through exercise, and smooth the body with the high pressure generated by exercise (in essence, mobilize consciousness through exercise). However, the improvement of physical fitness needs a process and cannot be excessive.

If you want to squat a lot at once, it is actually not difficult, and it is easier to feel relaxed than the numbers are meaningless. The key is to stick to it and not to be cold. It is easy to squat 1000 once, and it takes a lot of toughness to squat 1000 every day.

Here is a trick to help you make a rapid progress in quantity and feeling, but it is good for your time. The trick is simple: first, try to keep squatting (close your eyes, keep your posture correct, breathe evenly and slender, and the rate is about 1 /3 seconds) to see how many squats you can have at most, usually about 30; Officially start, stop every 30 squats, apply navel with both hands, rest for 30 seconds (2-3 breaths long), then start squatting for 30 squats, rest again, and continue the cycle; Pay attention to abdomen during rest, and when you squat after each rest, you feel that your waist is looser than before. Every time you stop, you will become looser and feel more relaxed. Many people will be interested, and the more they squat, the happier they will be, and the number can reach hundreds. Warning: You can't reach a big number at once. It is best to use a relatively small number as the base and gradually increase it. General daily life is more complicated. When there is not much time, do what you can, practice everywhere, 3-5 minutes at a time, squat dozens of times, and the effect is good. The most important thing is to have a rest and collect your breath after squatting.

Part III: Experience.

First, the key link of squatting on the wall

Squatting on the Wall —— A Practice Method with Twice the Effort

First of all, it should be clear that the main functions of squatting on the wall are: loosening the waist, loosening the buttocks, hanging the tail, adjusting the qi to balance it, and practicing the integrity of the whole body. When organizing the field, we must first adjust our body shape: tiptoe against the wall, relax the whole body, relax the muscles, and focus on relaxing the spine and waist; Hold up your body with Baihui. It seems that the whole person is dangling in mid-air, and your legs and feet seem to feel the weight of your body. Then imagine a blue void around and inside the body, and the inside and outside are a whole. Adjusting body shape should be combined with adjusting mentality, so that the spirit is in a state of concentration, serenity, dignity and stability. When adjusting your mentality, you must put your thoughts between heaven and earth. It is necessary to enter a leisurely mood, so that the body can relax easily and the internal and external qi can blend well. Carefully tidy up the venue before squatting on the wall, so it is easier to practice, not tired, and easy to enter the qigong state.

Correct body shape guides the normal operation of air conditioning.

Squatting on the wall should be straight, with the idea of hanging the collar, and the chin should be recycled. Both ears and spine should have the idea of getting up; Doing so can not only reduce the strength of the legs, but also avoid the friction between the nose and the wall. The tail should droop as if something had fallen. When you get up, your mind is mostly on it, but you should also take into account the tail and the slightly buckled mind, and at the same time mention the perineum, so that Mingmen will naturally relax backwards; In autumn, my mind is mostly between my tails. Pay attention to pull the whole spine down with your tail, don't press it down with your waist, and relax your waist as much as possible. But the head, ears and push should also have the idea of getting on the collar. In this way, the posture will be basically correct, and there will be no wrong movements of the body to the left or right. I began to practice squatting on the wall, feeling that my back couldn't rise, and my whole body ached and swelled. As long as you put your chin away, pay attention to the recovery of your chin and practice for a few days, the breath will pass and the discomfort will disappear. At the beginning of squatting on the wall, some people did not pay attention to the uplift of the spine, and the qi failed to rise well to nourish the brain. They were tired and fell asleep in class. Later, I adjusted my posture and thinking, and my head was obviously full, so I wouldn't doze off in class. Squatting on the wall, don't just seek quantity, not quality. If the tail is not buckled enough and the center of gravity is unstable, the spine will swing from side to side, which will cause imbalance of qi and blood in the body over time. In addition, both legs must exert force evenly, so as to balance the qi in the body. In order to make the legs exert force evenly, first of all, the straight line formed by the inner sides of the feet must be perpendicular to the wall; Then, in the process of squatting on the wall, pay attention to being led by Baihui and always keep your body upright, neither to the left nor to the right. If you feel your body leaning to one side, you can adjust it with your collar. The sole of the foot should be flat on the ground, so that the whole sole is evenly stressed. When squatting on the wall at first, the center of gravity may fall on the heel, leaning to the outside or inside of the foot; After squatting for a long time, I often feel numbness and numbness in the stressed parts. My solution to this problem is to emphasize this idea in the light and heavy parts. In this way, the parts that are not compressed will gradually be compressed, and the parts that were originally compressed will not be numb and numb. Whether the posture is correct, even if it is only slightly different, will have a considerable impact on the curative effect. Every time you squat on the wall, as long as you carefully droop between your tails, your collar will be pulled up and your spine will be pulled up, and you can feel the traction of the whole spine immediately. Tail drop mainly affects the lumbar spine, and the big spine pull-ups affect the chest push. Only by doing it as required can it act on the whole spine, thus affecting the changes of the whole body qi. Some people don't pay attention to their knees together, and it is relatively easy to squat; But after paying attention, although it is more difficult than before, it will definitely feel that the sacroiliac joint is affected. When practicing, the position of the hand also has a great influence on strength and efficacy. When the hand touches the wall or leg, the difficulty suddenly decreases, and after the hand is out of contact, the force on the lumbar muscle immediately increases. As for the arm back or arm support, the waist and legs need more strength.

Using consciousness is the key.

To practice squatting on the wall well, we must first have a correct understanding in thought. At first, I mostly squatted on the wall passively, thinking only about how to loosen my waist. I was so focused on my waist that I neglected the overall coordination of my whole body. I can't concentrate on my body, I'm sweaty and my legs hurt, but it doesn't work. This practice makes it easy to sit on your back when you squat down to your thighs (after sitting on the ground); If you can't squat, it's easy to sit back when you get up. After paying attention to the coordination of Baihui, Tail and Waist, this situation has changed. The waist is not only relaxed, but also the qi can flow up and down in the body. Gradually, I can start to adjust my training consciousness and pay attention to the first step of "paying equal attention to form and spirit" First of all, I use my mind to connect myself closely with the aura. When I give a "squat" command in my head, I will squat down, and when I give a "get up" command, I will go up. The instructions are clear. Then focus on the whole spine, and each spine will open and close with the squat. Later, I focused on the lumbar spine, watching the opening and closing of the lumbar spine, and strengthening the effect of loosening the waist. After the active use of this consciousness, I no longer feel tired squatting on the wall, feel relaxed together and make new progress every day. After squatting on the wall has a certain foundation, you can concentrate on your body. When squatting, you can watch the spine fall with divine light, listen to the movement inside, and think about the situation of lumbar spine being pulled loose with image thinking. When I get up, I observe and listen to the changes of qi all over my body. With the deepening of observation, there are fewer distractions and qi goes deep into the body. In this way, god and form are closely combined, and distractions are not easy to come out. "Mind thinking" is also conducive to the accuracy and harmony of action. When squatting on the wall, if you are distracted, your body is not easy to exercise; On the other hand, if the mind can always pay attention to its own body, it will control the body not to deform. The key to squatting on the wall is to stretch the muscles and ligaments that are not easy to exercise at ordinary times, so as to make them full of blood, thus achieving the purpose of relaxing the waist. If the posture is not correct, it will inevitably delay or hinder the realization of the purpose of loosening the waist. Therefore, the application of "mental thinking" in squatting on the wall not only strengthens the exercise of god's will, but also promotes the change of body qi and accelerates the process of waist relaxation. In addition, in the process of squatting on the wall, we should pay due attention to the use of image thinking. When squatting, you should keep the integrity of the whole body's qi, adjust the reality with your mind, and put your mind on your big toe, so that it is easy to keep the integrity of the whole body's qi when squatting up and down, and deliberately scatter everything in the body that is not conducive to the growth of qi into the underground void through the soles of your feet; After getting up, imagine that the ethereal spirit of Yang suddenly runs through the whole body and penetrates into every cell, plus the idea of "straightening your back". The mind should take good care of the lumbar spine and its ligaments, and the muscles on both sides of the waist can also run through the muscles of the entire spine, ligaments and back, so that the waist and back can be better relaxed and achieve the best results. Squatting on the wall according to the above requirements, I feel that my back is pulled away bit by bit, and I feel that the gas is infiltrating, and the gas feeling is becoming more and more obvious. The whole body is wrapped in gas inside and outside, and the more relaxed I am, the clearer my mind is. Especially when squatting on the wall, you can't have a wall in your mind. We should give full play to the subjective initiative of consciousness and enter a state where there is no wall in front and everything around us is empty. At this time, you may suddenly stop. At this time, it is easy to realize a kind of nothingness-the whole character is integrated with the surrounding space. ...

Second, the three stages of squatting on the wall

The fast squat stage-not pursuing speed.

When I first started squatting, I couldn't relax my spine and was very nervous. In order to change this state as soon as possible, we should strengthen it from two aspects: 1, increase the intensity to 400 ~ 500 per hour, and exercise the endurance of lower limbs; 2, focus on adjusting the relaxation of the spine, pay attention to the drooping of the collar and tail, squat together, adjust the verticality of the spine, and try to change the problem of using the waist bow. In about 20 days, the discomfort will disappear; When you get up, Baihui can take the initiative to put on the collar. After that, you can speed up and increase the difficulty, and the number rises to 700 ~ 800/ hour. When practicing, start fast, slow in the middle, adjust, and then speed up later, so stick to it for an hour and get soaked. At first, my thighs and calves were sore and weak, and after that, my legs were as heavy as lead. In order to get through this stage as soon as possible, we should strengthen the cultivation of Qi after squatting on the wall. Generally, through intensive exercise at this stage, people's physical and mental quality will be improved a lot, the gas of Tian Dan will be obviously enhanced, the waist will be flexible and relaxed, and the waist will be warm and full of energy all day.

Or in groups of 30, keep breathing 10 seconds after each squat, and then continue to squat. With the continuous improvement of physical fitness and proficiency, the speed of squatting on the wall ranges from 500 to 7OO per hour, and then to 950 per hour.

Squatting on the wall quickly can temper willpower. Squat for about 400 times in a row, you will feel the pain and swelling of the thigh root, backache, calf trembling, and you will feel a little unstable. I don't want to squat down any more at this time, but I want to realize at once that it's time to temper my willpower. So, just slow down a little and stick to it by increasing the number of times you nourish your qi. The feeling of pain is unbearable. When you squat to 800 or 900, you feel exhausted, sweaty and don't want to squat, so you take the method of "squatting again" to fight, insist on one, and then insist on another, that is, don't stop. Keep squatting to make the whole body breathe, and the internal qi will be sufficient; Continue to squat, I feel that the air in my spine is full, my whole body is relaxed and comfortable, and I feel the mystery of squatting on the wall. Squatting and squatting, I feel that the qi in my chest is opened, and the qi in my waist and abdomen is also opened. The gas in my ribs opens and closes naturally, and my breathing is smooth. When I breathe, I feel my feet, palms and Baihui breathing. In short, through this squatting method, a person's willpower will be greatly enhanced, a person's physique will be enhanced, a person's whole body will feel stronger and stronger, and the degree of integration of the whole body will be improved. Every time I squat, I feel transparent and light, as if I have lost it, and I feel like swimming in the water, which is very comfortable.

Using the rapid training method, the mind has no time to consider other information, and the energy is completely internalized into its own shape and qi, and at the same time, the time, space, gas field and self are mixed into one.

Get down. Don't forget to add your thoughts. At first, I only pursued quantity and speed, without any distractions, and my spirit was particularly concentrated. Sometimes, squatting suddenly produces an idea: try to add ideas. Therefore, when you get up, you want to know a hundred times, and when you squat down, you want to have a lower abdomen. Unexpectedly, this little thought flashed, and people rushed to the top of their heads when they got up, and sank to their abdomen when they squatted down, which was very comfortable. In addition, at the end of the squat, pay attention to collecting air into the body, and it is best to keep it for a long time.

When squatting, mental activities can be naturally injected into the body, making the whole body become a whole. After squatting for a while, you will feel that your navel and life gate are like a contractible air mass. When squatting, it communicates with the qi inside and outside the whole body and contracts inward, and then the whole body seems to disappear; When you get up, the air mass expands from the inside out and the whole body is light and empty. At this time, the process of squatting on the wall is the process of opening and closing. Squatting on the wall quickly not only adjusts the qi movement of the whole body, but also makes the blood flow unobstructed; And the effect of strengthening the body is particularly obvious.

Concentrated observation-slow squatting stage

In the slow squatting stage, it is required to slow down the speed of squatting on the wall, carefully observe the movement of qi in the body, especially to experience the relaxation or straightening of the spine one by one, and then experience the integrated state of qi movement in the whole body. At this stage, we strive to complete the action easily and freely.

In the slow squat stage, I feel that the energy mixed inside and outside the body fluctuates with the squat of the body. At this time, if you feel that your body has not been well infiltrated, you can adjust the deficiency qi above to your feet and the deficiency qi below to your head with your mind, so that the qi around you will pass through your body, so that the qi of your body will be mixed with the deficiency qi to form a trance state, so that your spirit will gradually adduce, so that you will feel that squatting on the wall is an internal enjoyment.

When squatting on the wall slowly, pay attention to the changes of qi in the body. When squatting, you should think that your whole body is full of mixed vitality, and you should shuttle up and down in the sea of mixed vitality, accept the baptism of mixed vitality, and at the same time give yourself good information about smooth whole body and vigorous vitality. Through a period of practice, the permeability of the whole body has been strengthened.

Kung fu can attack-increase the difficulty stage.

The stage of increasing the difficulty of squatting on the wall is arranged after the action standard in order to improve the quality. Because the fast and slow squats have a good foundation and the waist is loose, it is possible to squat barefoot and hit the tip.

Hands behind your back, fingers crossed, palms crouched back. At the beginning, when I was less than half squatting, I leaned back and stumbled; But don't lose heart, don't worry, but keep your heart happy. (1) If you want to squat smoothly, you must first get Baihui done, hang your tail and relax your waist. ② Step by step. Don't cross your fingers tightly at first, just connect the ten fingertips gently, and then cross them little by little when they are long. Toes can also leave the wall a little first, so that they can easily squat down and then gradually move closer to the wall root. (3) Have the belief of winning in your heart, think that you will be able to squat down smoothly, and don't have the idea of being "too stumped". When squatting for half, the thighs exert force and the tip of the nose sticks to the wall, which is very awkward. When you can't seem to find the center of gravity to fall, you should add an idea. If you squat smoothly, you will succeed.

Squatting your arms on the wall can not only strengthen your legs, but also relax your waist and adjust your qi, laying a foundation for practicing other techniques; It can also penetrate the upper limbs and improve the integrity.

Squat down to thigh level, at 90 degrees to calf, and stay for a few minutes. At this time, the body should be relaxed, not nervous, not turbid; But it can't be loose, otherwise the body's center of gravity will be unstable, the qi will be incomplete, and the legs will easily tremble. At this time, we should strengthen the idea of hanging the collar of Baihui, and our body is loose and unremitting. To do this, we must make it full of ideas. This is also the time for us to practice our consciousness.

Before the average consumption, I often squat for 100 times at a constant speed to make my whole body move. Then squat into a 90-degree calf, and you will soon feel the pain in your leg. At this time, if you insist on gnashing your teeth and carefully observing the sore place, the pain will be alleviated and the time of persistence will be prolonged accordingly. When I really couldn't hold on, when I squatted down, my brain suddenly entered the sore part and my body suddenly felt a "shout". At this time, there is no other idea in my mind. It's relaxing to squat on the wall again.

Need to squat, pay attention to the changes of abdomen, spine and head with breathing. With less distractions, you can concentrate on your body. At this time, we must pay attention to relaxing the vertebrae of the spine and let the gas penetrate into the spine.

When increasing the strength of the squatting wall, there will also be cases where the legs are sore and you don't want to squat again. In the process of squatting on the wall for a long time, you may have sore legs and numb waist. After squatting, I don't want to get up again. If you grind your teeth, there will be a collar, the perineum will mention it, and there may be a spiral force in your body. The pleasure of working long hours will make you forget fatigue.

Third, the long-term squatting on the wall.

Squatting on the wall should be combined with training and step by step.

Pay attention to the combination of training and practice when squatting on the wall. When many people just started squatting on the wall, they pursued tiptoe to reach the root of the wall, regardless of anything else. Every time I finish squatting, I always have neck pain, chest tightness, and my whole body is very tight, and I haven't made much progress. You can hold your breath every once in a while, which is a combination of training and maintenance. Squatting for a long time is easy to get tired, and it is not easy to concentrate, which is whimsical. Squat lift-squat, relax your arms and reach into the underground void; When you get up, your hands hold your breath, your arms bend slightly, and your thoughts are sent to your lower abdomen. Squatting like this is fast and not tiring. After a long time, dantian was warm and comfortable.

At first, you can't squat down with your toes against the wall. If you only practice according to a lower standard (toes off the wall), the natural transition will take a long time. The feasible way is: you can squat for dozens of times first, then gradually increase the difficulty and lean your feet against the wall. When you can't squat, stop for a while, then buckle your tail and relax your waist, so you can squat a little. In the process of squatting like this, we must pay attention to the following two points: ① Don't relax the requirements for yourself, and gradually increase the difficulty, otherwise it will be difficult to achieve the due progress speed. Don't rush for success, step by step. The process of increasing difficulty is also the process of changing your body. This increasing difficulty is the most suitable for you, and the one that suits you is the best. If you are in a hurry, it is not easy to feel at ease, which is not conducive to persisting in exercise.

Squatting wall and intelligent cutting promote each other.

Squatting on the wall, three hearts stand side by side, supplementing and promoting each other through the gas held in the neck. Squatting on the wall can enhance the integrity of practicing the through-air method, which can make the three-center parallel station better enter the overall state. The main purpose of squatting on the wall and standing in the village with three hearts is to relax the waist, and the two are inseparable. After squatting on the wall to achieve good results, you will obviously feel that your waist is relaxed backwards (compared with your previous self), and the root of your thigh is also much looser.

Before squatting on the wall, do a few stoops to exercise your muscles, so that your waist will not be tight when squatting on the wall; When you finish your work, do more bending and arching, and you will feel relaxed, flexible and refreshed all day.

After squatting on the wall, my whole body is unobstructed. When I turn my waist and rush my crotch again, I feel that there is an air stick in my tail, which drives my waist and crotch to complete the action, and my mind moves and my air body is automatic.

Squatting on the wall is expensive and constant.

Stick to squatting on the wall 500 times a day, so that the qi in the body is orderly. The biggest gain of squatting on the wall is that ordinary squatting on the wall exercises a person's willpower. In the process of squatting on the wall, sometimes I feel irritable, don't want to squat, and really want to collect work; At this time, you must insist on squatting. When you are most upset and don't want to squat, you will suddenly be upset and don't want to squat. At this moment, the whole body is comfortable from the inside out.

Kung Fu was once a secret martial art in ancient China.