"Standing pile" is similar to half squat. The main points of action are: legs apart, shoulder width apart, standing naturally, hands raised in front of you; Slowly and evenly bend your knees and squat; The knee joint can be slightly flexed, with an opening of 130~ 135 degrees, and the position should not exceed the toes; Keep breathing naturally and evenly.

The whole set of movements requires that the torso should be as straight as possible, the hips should be slightly pursed back, and get up as slowly as possible. The practice of standing piles should be carried out step by step, and the holding time should be extended to 3 ~ 5 minutes as far as possible according to personal circumstances.

Extended data:

Advantages of "vertical pile":

Get up every 40 minutes and practice "standing piles". It can also be done by answering the phone and reading the information. In just a few minutes, the cervical spine and spine can be well stretched and the blood circulation is smooth.

Squatting together, the muscles change from tension to relaxation, just like doing a whole body muscle massage, effectively exercising the back muscles and quadriceps femoris, helping to maintain the stability and endurance of the human body, protecting the knee joint, relieving aging, shaping and fitness, and improving work efficiency. When standing on the pile, the breathing depth deepens, which is beneficial to lung health. It can be described as a "multipurpose" exercise.

People's Network-Practice "Standing Piles"