Standing pile technology is the basic skill of practicing martial arts and keeping fit. As the saying goes, "people's legs get old first", and vice versa, it can be understood as "legs are not old and not old". If you want to live a long and healthy life, you must maintain strong leg and foot skills. Practicing the standing pile technique should be the first choice to strengthen the leg and foot technique. Standing piles are not limited by site conditions, as long as they have two feet or one foot, they can be practiced; The pile standing time can be long or short, and you can practice with a gap of three to five minutes. The skills of standing piles are easy to learn and practice, and you can get better fitness effect without spending a penny or any equipment.

Standing piles can be made with two legs or one leg; You can stand the pile in a high position or a low position; You can stand still or move it; You can stand empty-handed or fully armed; You can stand on the pile lightly or with heavy load; You can stand with your eyes open or your eyes closed. Single-leg piles can be immobile or movable (jumping and rotating). If you can practice two-handed calligraphy, two-handed abacus, one-legged Tai Ji Chuan and dance modeling on the basis of standing on one leg, your skill level and physical fitness will be improved to a higher level.

According to the author's practical experience in Gong Zhuang in recent ten years, I recommend some specific exercise methods for the reference of middle-aged and elderly friends:

1. About standing piles with legs.

Two-legged pile is the smallest Gong Zhuang, which can combine legs, split legs, semi-squat, horse stance just look and toe pile.

2. About the movable single-leg standing pile.

Standing on one leg is much more difficult than standing on two legs, and the support and balance of the whole body fall on one foot. The movable pile may be less difficult than the fixed static pile, and the body is in random dynamic balance adjustment, so it will not feel monotonous and may last longer.

Specific training methods:

(1) Draw "O" or "∞" slowly with one foot off the ground;

(2) Lift one foot to make the wheel move forward or backward;

(3) The waist with one foot off the ground naturally twists to the left and right;

(4) Lift the legs off the ground with both hands, so that children can play "cockfighting";

(5) Stand on one leg, with hands and body grinding to the left or right;

(6) Standing on one leg and "swinging" hands and body up and down;

(7) Standing on one leg, rubbing hands and body repeatedly to "knead noodles";

(8) Stand on one leg and stretch your body to the left or right to "take things";

(9) Stand on one leg, lean forward, stretch your legs off the ground, and do breaststroke with your hands;

(10) Stand on one leg, swing back and forth from the ground, and tilt the head and upper body back and forth repeatedly;

(1 1) Stand on one leg and pat yourself from head to toe with both hands;

(12) Self-awareness and innovative practice methods for standing on one leg and maintaining body balance.

3. About the fixed single-leg standing pile

Fixed single-leg pile is more difficult than movable pile, and the time of pile erection is based on the principle of physical endurance. One or two seconds can be added each time, which is a great progress. Over time, perseverance, physical fitness will be significantly improved.

Specific training methods:

(1) Lift your knees with your legs off the ground and hold them with your hands;

(2) The legs off the ground are raised and stretched forward, the upper body leans back slightly, and both hands "hold the ball";

(3) The legs are extended backward from the ground, and the hands are "the Goddess Chang'e flying to the moon" shaped forward;

(4) Stand with your legs bent down, lift your legs forward or backward from the ground, and put your hands together in a "boy worshipping Buddha" shape;

(5) Stand with your legs bent down, with the front plate of your legs off the ground as flat as possible, and your hands folded in a "monk worshipping Buddha" shape;

(6) Consciousness and innovation of fixing single-leg standing piles.

4. About two-handed calligraphy or two-handed flat disc single-leg pile.

On the premise of stability and durability, you can practice calligraphy, abacus or anything else with your hands.

Specific practice method: (1) Stand on one leg at will and practice calligraphy before opening the bow left and right (in order to save paper, you can use the form of "water calligraphy"). Calligraphy is a practical technology and an art. If you practice calligraphy with one leg, it can be called a different kind of martial arts.

(2) Stand on one leg at will and make an abacus before opening the bow. In addition to practical technical value, brain-strengthening and intelligence-improving value, it is also an ingenious alternative martial art to practice abacus with a difficult one-legged pile.

(3) Self-awareness and innovative "one mind and two uses" method, standing on one leg and working with both hands are correct, for example, standing on one leg can tie your shoelaces; Can stand on one leg and hit the keyboard; You can stand on one leg, dress and wash your face.

This kind of Gong Zhuang exercise will make you realize that everyone has time and opportunity to do fitness exercises. The rich have their own fitness methods, and the poor also have their own fitness methods. Wushu, including Gong Zhuang, can be called poor fitness.