There are many postures of standing piles, including basic posture, rest posture, high posture, middle posture and low posture. Basic expressions can be divided into double basic expressions and single basic expressions. The double basic formula is a posture in which both feet exert equal force. The basic formula of single weight is that the two feet cross at 85 degrees, one front and one rear are obliquely staggered, and the front foot is light and the rear foot is heavy.
Rest posture is the lightest posture in the standing pile, and the height of the body posture is about half a fist lower than the height. Exercisers can choose light rest, double rest, single rest and waist rest according to the degree of physical support.
High posture is the most basic posture of standing pile, and the height of posture is about half a fist lower than that of rest posture. It can also be divided into hanging support type, pressing type, pulling type and embracing type. The height of the middle position is about two fists lower than that of the high position.
The low position is about three punches lower than the middle position, which is a training method with the lowest posture and the greatest physical support in the standing pile. The low position can be divided into horse position and crouching tiger position.
Vertical pile requirements
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.
3. Reciprocity between left and right
Don't neglect the left and right forms, practice them. You can stand to the left for a while and then to the right for a while.
4, three-step achievement method
The procedure of three-step method cannot be changed, and it should be realized step by step, which step can not be ignored, each has its own function and should be taken into account. We can stand in the same place for two days, compete for piles for two days, run piles for another two days and practice alternately.
Refer to the above contents: Baidu Encyclopedia-Standing Pile, Baidu Encyclopedia-Standing Pile