By including the "wall" exercise in the training complex, you can quickly and effectively pump up the buttocks and legs, as well as straighten the spine. Using the eastern form of the exercise, you can strengthen your stability, that is, you can learn to feel the ground under your feet perfectly.
The term "wall" is used for several types of training. This could be an exercise that is done near a wall. In the "leg wall" squats are performed without taking the back off the support - the wall. This can be the name of a set of exercises near the Swedish wall, which is practiced for stretching. Also, a "wall" is called a stand in martial arts (mabu, kiba dachi). These exercises are performed without any support. There is no wall, but the effect is colossal.
Exercise "wall"
By including the classic "wall" exercise in the set of workouts, you can perfectly pump up your legs and accustom yourself to an even back position, because beautiful posture is always in vogue.
You need to stand with your back to the non-slip wall. Stretch your legs a little forward, press your back (its entire surface) tightly against the wall, relax your arms. In this position, sit down, taking the pose of a chair: the back is pressed against the wall, and the legs form a right angle. When you learn how to perform this exercise, you need to fix the stance for several tens of seconds.
"Wall" in oriental martial arts
In the eastern martial arts, there is an analogue of the "wall", which is called the "horse stance". The exercise is performed without a wall behind the back. This stance in karate is called kiba dachi, and in wushu it is called mabu, according to the technique of execution they are exactly the same.
In karate, this stance is used to move to the side, and in wushu, it is performed as a statistical stance, for standing still, but its mobility is a prerequisite. It is worth noting that the European "wall" mainly affects the extensors of the legs, and the eastern one - on the gluteal muscles.
In the eastern variation, to perform the "wall", the legs are spread to double the width of the shoulders. The feet are placed parallel to each other. Socks in karate look apart, in wushu they are concave inward. The knees should be bent so that they do not protrude beyond the toes (at a right angle). The hips should be parallel to the floor. The buttocks are flush with the knees. The body must be kept straight, without tilting. In karate, hands are gathered on the hips and extended into a fighting stance, and in wushu - just in front of you. Having taken the pose of a rider, you need to withstand as much time as possible. Seconds are counted, but for true masters - for minutes.
The masters master the technique of mabu or kiba dachi for years, performing it daily, since it is quite difficult to adhere to the above requirements.
