My experience is that the most effective fitness is Siping Malaysia. However, it is difficult for ordinary people to reach the standard and have profound kung fu. In your next book, Tiexianquan, there are three steps: first, stand at attention and practice "Two Tiger Thieves", then practice "Two-character pliers for Yang Ma", and finally practice Siping Malaysia. Because there is a picture, it is difficult to say clearly here. Just download a pdf. There is also Xingyiquan's three-position standing pile, which is also good, but it is not as good as Siping Malaysia's bodybuilding effect. The third type is to practice internal strength.

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