1, circular pile

Feet are shoulder-width apart, toes stand forward in parallel, the body is upright, and the abdomen is relaxed; Raise your hands to your chest, fingers slightly open, hands 20 cm apart, hands about 20 cm away from your chest, and form a semicircle; Don't cross your shoulders or your umbilicus; The head is straight and the lower jaw is slightly adducted. Look straight ahead, close your eyes or half close your eyes. The mouth seems to be opening and closing, breathing naturally through the nose. Hips are like sitting, not sitting.

2. Single-leg circular pile

One leg stands upright naturally, the other leg is raised, and the knee joint is flush with the thigh, which is better than the thigh; Lift the toes slightly upward, and the heel should not exceed 30 cm from the inner thigh of the upright foot. Hands like round piles. Function: ① Long-term practice of this pile method can not only get a good weight loss effect, but also improve the martial arts that ordinary people can't push and pull. ② Improve the balance ability of human body and delay aging.

3. Hold the round pile.

Eight-step feet stand naturally, and the distance between the feet is about one foot long; Bend your knees slightly, lift your hips up, and keep your left and right hips flush, not one after the other; Raise your hands and hips horizontally, with the front hand not higher than your shoulders and the back hand slightly lower than your front hand; The hands are oval, the five fingers are slightly open, and the palms are forward and downward, that is, the palms of yin and yang.

Don't stretch your front hand beyond your front toe, don't wrap your back hand around your body, and don't be less than one punch away from your chest. Function: This pile method can train forward pressure, support, forward straight force, forward collision force and friend support force, and it is one of the best postures to practice double pushing hands.

4. Carrying round piles

Its posture is like holding a round pile. Only two arms and arms are like holding a big tree, palms inward and five fingers open. Function: Impact force of cross arm before exercise. Increasing the strength of holding inside and pulling outside, this pile method is one of the best postures to practice Sanshou to protect your face, and it is also a pile method that two pushers must practice.

5. Lifting and inserting circular piles

Other requirements such as holding round piles. Just press your hands into two palms facing each other, with your fingers spread apart and straight up. Function: practice the power of upward and forward insertion to meet the actual requirements of the pusher.