Wall Walks are a stimulating and dynamic exercise which is gaining popularity in functional training and cross-training programs. This exercise, known for its ability toi build force and stability throughout the body, it may seem intimidating at first glance.
However, with the gcorrect technique and preparation, it becomes an effective tool to improve the strength of core, shoulder mobility and overall strength.
Here are our recommendations:
Index
Core Stability
The fundamental element of Wall Walks is have an active abdominal band to avoid common mistakes such as hunching or sinking your back.
Is very important keep the abdominal muscles contracted for the entire duration of the movement. This central stability not only improves performance, but also protects the spine, thus avoiding potential injuries.
Hand positioning
Place your hands together distance slightly greater than shoulder width to obtain a solid base. The fingers should point slightly outwards.
Regular breathing
Keep one regular breathing throughout the exercise. Don't forget to breathe during the ascent and descent to maintain a good supply of oxygen and to avoid tiring too quickly.
Avoid holding your breath while performing the exercise, as this can lead to a buildup of lactic acid and faster fatigue.
Preparatory exercises for Wall Walks
If you still can't do wall walks, you should consider perform some preparatory exercises to build the necessary strength and technique.
A useful exercise is “plank” or plank position, which helps strengthen the core, which is crucial for maintaining proper posture during Wall Walks.
Furthermore, the push ups they are excellent for strengthening arms, shoulders and chest. Starting with the simplest variations and progressively increasing the difficulty can prepare the body to support its weight against the wall.
Another fundamental exercise is the “handstand holds” (stand vertically with hands on the ground) against the wall. Not only this exercise builds arm and shoulder strength, but also helps you become familiar with the sensation of being upside down, a key aspect of Wall Walks.
Finally, the mobility and stretching exercises for shoulders and wrists they are not only useful in warming up, but also as constant preparation for improving flexibility and endurance in these advanced exercises.
Gradual progression
Getting started with Wall Walks can be intimidating, especially for those who are new to these types of exercises. It's important start gradually and increase the difficulty as you get used to the movement.
Start by standing face down, with your hands on the floor near the wall and then walk your feet along the wall until you reach a comfortable position.
It is not necessary to reach the vertical position completely in the first few sessions. Listen to your body and proceed with caution it can prevent injuries and help build the confidence to perform the exercise correctly.
Importance of Warming up
A proper warm-up before performing Wall Walks is crucial. Spend 5-10 minutes doing mobility and stretching exercises for your shoulders, neck, back and wrists can significantly increase flexibility.
Exercises like shoulder rotations, neck tilts and wrist stretches they help prepare the body for the specific tension of Wall Walks.
A careful warm-up ensures that your muscles and joints are ready for exercise, contributing to better performance and greater safety.
In conclusion
In conclusion, i Wall Walks are much more than just a physical strength exercise; they are a complex challenge that involves the body and the mind.
By adopting the advice provided in this article, not only you will improve your technique in Wall Walks, but you will also develop greater awareness of your body and its capabilities.
Remember, the key to success in this exercise is consistency and patience. With a gradual approach, a proper warm-up, and solid preparatory preparation, you can transform Wall Walks from an intimidating obstacle to an achievable and rewarding goal.