"Wall" is a collective term for several categories of exercises. First, this includes an exercise performed near the wall. This exercise is the wall for the legs, when doing it you have to squat, without taking your back from the support - the walls. Secondly, it's also exercises near the Swedish wall, which, first of all, are practiced for stretching .
Thirdly, there is a variation of the wall without walls unknown to the masses. This is a stand from oriental martial arts - mabu and kaaba dacha. No walls, but the effect is similar.
With the help of variations of the "wall" exercise, you can very quickly and efficiently pump your legs, buttocks and straighten the spine. And with the help of the "eastern" form of the exercise, you also strengthen your stance - that is, learn to better feel the ground under your feet, gain stability.
The technique of performing the "wall" exercise
Let's start with how the classic exercise "wall" is done. In this position, you can, first of all, pump your feet well. The muscles of the whole body will also be involved, and you, in parallel, will accustom yourself to a level position of the back.
It is necessary to stand near the wall, preferably not slippery. Legs slightly pull forward, press your back against the wall - not just the shoulder blades, but the entire surface. Hands are relaxed, crouching, imagining that it is necessary to show the "chair posture" - the back should not come off the wall, but the legs in the squat should form a right angle.
When you start to get, fix the rack for several tens of seconds.
Wall stand in martial arts
In the martial arts there is an analogue of the "wall", which is performed without the presence of the wall behind him. These are the stands of the kiba dacha in karate and the Mabu in Wushu. Actually, according to the technique of execution, they are absolutely identical.
Karatists use this rack for further advance to the side, in Wushu the Mabu is a static rack, that is, for "standing" in place (although its mobility is a necessary condition). The difference between our "European" wall and the eastern variation is that the "wall" mainly affects the extensors of the legs, and the Mabu / Kiba dachi - on the gluteus muscles.
Let's see how to do the exercise wall "in the east". To carry out the stand, you should divide your legs into a double width of shoulders. The feet are parallel, the socks are slightly concave inside (this is for stability in Wushu), in karate - the socks look apart. We bend the knees so that they do not protrude beyond the socks, and the hips are parallel to the floor. In this case, the buttocks should be lowered on one level with the knees, the body is straight - not tilted either forward or backward. We gather our hands on the hips, pull them into the fighting stand (in karat) or just in front of us (in Wushu).
We stand, count seconds and listen, as drops of sweat from the strain of the whole body are broken on the floor.
Kiba dachi (mabu) should be mastered for years, repeating it daily. Only then you will be able to fulfill all the above requirements, which seem to be the simplest at first, and impossible at the first training.
