1, about 5 minutes for beginners and 30 minutes for skilled people. As a scientific method of self-cultivation and physical fitness, standing pile was listed as one of the five health preserving methods by the national health department as early as 1950s. Wang Xiangzhai, a master of boxing and founder of Dacheng Boxing, was also invited or hired to teach and guide in a hospital or Gao Qian sanatorium. The vertical pile does not need special site and equipment, and it is flexible in time, convenient to use and easy to popularize.

2. Stapling is a technique of China Wushu practice. Nanquan is called sitting on a horse, which mainly exercises leg muscles such as quadriceps and gastrocnemius to achieve body balance. During sitting on a horse, you can exercise hard qigong of trunk muscles such as rectus abdominis and exoteric muscles through abdominal breathing, and other voluntary muscles on the body, or you can naturally relax your breathing and practice soft qigong. Without interference, keep a casual and relaxed state of mind.