1. Preparation posture: open your feet parallel, shoulder-width apart, stand upright, with your arms drooping naturally and your eyes looking straight ahead. The preparation posture requires the body to stand upright, the arms to droop naturally, and the eyes to look forward to maintain balance and concentration.

2. Holding the ball: the arms are slowly raised and spherical in front of the chest. The palms of both hands are opposite, the fingers are slightly bent, and the distance between the fingertips is about 10 cm. Holding the ball requires that your arms are raised to your chest in a spherical shape, your fingers are slightly flexed, and the distance is moderate, so as to maintain the tension of your hand muscles and the flexibility of your joints.

3. Kneel and squat: Kneel and squat at the same time, with hips backward, upper body upright and arms spherical. When kneeling, the hips are backward and the upper body is upright, so as to exercise the strength and flexibility of the waist, hips and legs. At the same time, keep your arms spherical and keep your body stable and balanced.

4. recovery action: while holding the ball, stand up slowly and return to the preparation posture. Decreasing points requires standing up slowly and coming to the preparation posture, so that the body can be fully relaxed and restored.

Matters needing attention in holding the ball pile:

1. Correct posture: Holding the ball pile is a kind of martial arts Gong Zhuang, which is mainly used to exercise the strength and flexibility of the waist, hips and legs. The posture of holding the ball pile requires that the body is upright, the arms are naturally drooping, the fingers are slightly flexed, and the distance is moderate. If the posture is not correct, it will not only affect the practice effect, but also cause physical injury. Therefore, we should pay attention to maintaining the correct posture when practicing.

2. Natural Breathing: In the practice of holding the ball pile, keep breathing naturally and don't hold your breath. If breathing is not smooth, it will affect the oxygen supply of the body, leading to physical fatigue and discomfort. Therefore, we should pay attention to the adjustment of breathing when practicing.

Step by step: Holding the ball pile is an exercise that needs to be gradually adapted. Beginners should adjust their exercise range and time appropriately according to their physical condition. If you exercise too much at the beginning, you may cause physical injury and discomfort. Therefore, we should practice step by step and gradually increase the difficulty and time of practice.