There is no emphasis on specific postures here. Any book can be found, and only some essentials are emphasized here. Don't underestimate these essentials, "details determine success or failure", and sometimes the effect of standing piles is often dominated by these seemingly insignificant essentials.
First, the knees are slightly bent.
Slight knee bending is the basic requirement, and the key is how much bending is appropriate. After we stand, our knees are relaxed and there happens to be a table. This is the most comfortable state and the state we want to keep. Don't believe the saying that the lower the shelf, the harder you work, because the stacking method of Italian boxing is very rich, and such a rich stacking method is not set in vain. They have their own uses. If you want to stand low, there is naturally a low-lying pile method for us to practice. For this pile method, what we pursue is comfort-finding the original real feeling of holding the ball in comfort and reaching the realm of "round expansion and empty self" in comfort.
Second, elbow pressure plate.
At first, the most difficult thing for beginners to relax is their shoulders, which is often unbearable if they don't stand for a long time. Many friends often persist for a period of time with initial enthusiasm, so the effect is good. If it doesn't work, it often gives up halfway. In fact, if we attach importance to and do a good job of "elbow pressing the board", we can get over this hurdle more easily.
Idea induction: a board floats on the chest-high water. Imagine you put your elbow on this board and relax your shoulders. It is enough to hold the shelf with enough strength, and carefully experience the feeling of propping up your arms with wooden boards. In the future exercise, if the shoulders are stiff, first check whether you have lost the feeling of the pressure plate.
Third, step on the ants' heels.
Many people have a headache when they are beginners of standing piles. And different teaching in each school is different. We don't emphasize where the center of gravity is, but only one point-"step on ants with your heels." Ants die when they tread heavily, and run when they tread lightly to keep the elasticity of their feet. Everyone will gradually realize the benefits of such training in future exams. Teachers often say in teaching: "One person gives you two ants, and the ants will accompany you all your life. Don't let it die or run away. " This sentence vividly illustrates the importance of the idea of "stomping ants to death with their heels", and also shows that this key point should run through in the future practice.
Fourth, the real feeling of holding the ball.
In the deployment of shelves, we often see the requirements of details such as chest, back pull and abdomen pull. These requirements cannot be said to be useless. However, due to too many scattered, novices often spend a lot of time on repeated deployment, and often forget this and that. Is there a better way? The answer is yes. That is to find the real feeling of holding the ball.
Looking for the real feeling of holding the ball is not to let you really hold the ball, but to ask the practitioner to hold a balloon like a real one on the one hand, and to guide the ball in his arms to gradually expand on the other. You will find that when your actions and thoughts are in place, your body has naturally met almost all the requirements.
Five, comfortable and effective.
Comfortable and effective is an important point of standing piles, which many people know, but few can really do. It is not that this requirement is difficult to achieve, but that most people are often consciously or unconsciously guided by the conventional thinking that "hard work is the real work", thus giving up the principle of "comfort and strength". The correct way is to keep the principle of "comfort and strength", stand and pile for as long as possible, let the body be the master, and let go of rest when you are tired; Instead of setting a goal "I will stand for XX minutes this time" before standing the pile, it is not only easy to lose the principle of comfort and strength, but also easy to get nervous first, which also loses the basic requirement of "relaxation" and is very harmful.
These are the points that we have repeatedly emphasized in the training of health piles, even in the future training. Of course, there will be other essentials, but I think beginners can easily find their feelings as long as they pay attention to and follow these five essentials, and following these five essentials can also achieve twice the result with half the effort in future advanced exercises.