The correct course of piling method is as follows:

1, the head is easy to correct: the head occupies the highest position in the human body, is the king of the human body and the master of the whole body, and should not be tilted. As the saying goes, "If your head is not straight, it will tilt down." The head is clear and dignified, the chin will be straight and the head will stand upright, which is of great guiding significance to the whole body.

2. Shoulder is easy to follow: For those who follow the shoulder, the shoulder is flat and smooth in the left and right direction, which means that the scapula extends to the left and right in a balanced, parallel and stretching way, without staying or towering, so as to combine strength. This trend is the basic framework requirement of this pile.

3, the chest is easy to come out: those who come out of the chest, the majesty of people lies in the chest, the chest is not chest, the chest is strong, and the chest is wrong. The chest is conducive to the flexibility of the waist. If the waist is flexible, the body will be light and the whole body will work together easily.

4, the waist is easy to stabilize: the waist is the center of human joints, the link between the limbs moving up and down, and the center of gravity. So the most important thing about the waist is stability. If it is stable and thick, it will be solid. The upper and lower qi is not stagnant, and the strength is not empty.

5, the foot is easy to be firm: if the foot is firm, the feet should be flat, and the inside of the big toe should be buckled down hard, so that the foot can stand firmly on the ground. As the old saying goes, all strength comes from the feet, and whether the feet are firm or not will directly affect the gait, body shape and strength.

Matters needing attention in exercise:

1, stick to the time

The most basic time requirement for standing piles must be 40 minutes. If it is less than 40 minutes, it will have no effect. In addition, according to different needs, the time is different. For the purpose of health, you can stand for an hour. If you want to practice martial arts, you need to stand for more than two hours.

2. Stand on the pile.

When standing on the pile, you can ask your partner to push the frame and front knee of the trainer from all angles for inspection. If the frame is very complete, firm and elastic, it is correct to reset and rebound immediately after being stressed. It's wrong to break up as soon as you try hard, or to try hard to stay.