Put your hands in front of you.

If the picture frame is set properly, it will be full of bows.

Be mentally calm.

The general requirements of spine competition are: sitting on the hips and lifting, pulling the neck and pulling the back, gradually lengthening the spine and running through the spine. It feels like "looking at the other side through the partition wall, the cow pulls the cart again", stretching its neck and waist.

The general requirements of upper limb competition are: pulling shoulders and elbows, pulling arms and probing hands, making bones fall to the ground, and piercing arms.

Precautions:

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.

Baidu encyclopedia-station pile