1. 1. Piles without poles (high) for 3-5 months;

2. Then "tai chi pile (high)" or "Hunyuan Pile (high)" for 3-5 months;

3. Re-learn routines (Wushu athletes are "low"; Young people are "middle"; Middle-aged and elderly people are "high"), and at the same time, they should stand on the pile with the routine (if it is "high" in the routine, you will be "high |" and if it is "low", you will be "low |) to practice the routine well. During this process, the above two piles stand for at least 30 minutes every day.

With the increase of time, you can lower your shelf ("high" to "medium", "medium" to "low", and your shelf will be "high" if you keep practicing).