1, about standing piles. There are three kinds of standing piles: sitting and lying, mainly standing. The spine is the key to using the whole body strength. Boxing proverbs cloud, starting from the feet, transported in the spine, shaped in the hands. It seems that the hand is hitting people, and the actual strength should come from the spine. When you can send a force from your spine, you will get a hug. It can be said that if you know how to use the spine, the average practitioner is probably not an opponent. In terms of martial arts, it is even a threshold. The hand is the top of the branch of a big tree. How strong can the hand be? Plus the arms, there is not much strength, and the spine is the trunk. It is difficult to find the application of spinal strength when sitting, especially for beginners. As for the adjustment of the spine in the pile, I have already said it before, so I won't go into details. When standing a pile, don't struggle with your back heel. Your body center of gravity is on the palm of your front foot behind your toes. The heel is empty. Like stepping on the ground, not stepping on the ground. Stand numb. Some parts of the body are uncomfortable, which may be related to the posture of standing. It should be comfortable. If the strength drops too much, it will be uncomfortable for a long time. Boxing proverbs cloud, empty collar, empty abdomen, it seems that an acrobat is carrying a bowl of water on his head, and if the water is not straight, he will spill it, so that his head will be straight, and his head will be straight, as if something is gently pulled up, empty collar, breathing and empty abdomen, and his internal organs are comfortable. When standing, I feel a little high all over. When standing, the place on your body is uncomfortable, adjust yourself to a comfortable level. It is normal to be numb with soreness, but not too much, especially at the beginning, which shows that there are some problems in standing. Just start standing, don't think so much. Only a fool will work hard. It is effective to stand outside the cloud nine and consider the spine and other issues. Standing on the pile for months, you can't say anything else. It is best to stand in a quiet environment. Especially at the top of the mountain, it feels beautiful. Broaden one's horizons and mind. But such conditions are rare in cities. It feels good to be on the balcony of a tall building at night. The surrounding vision is wide, the night is quiet, the spirit is not arrogant, and the feeling of harmony between man and nature is easy to understand. I repeat, the unity of nature and man and the enlargement of spirit are very important feelings in boxing. If you don't practice, you will have the strength to practice, and if you don't practice, you will have the comfort to practice, all of which are in it. 2. About people who have never practiced boxing. My suggestion is to attend a boxing training class or a Chinese wrestling training class. Some strokes must be guided by a coach. Practice honestly for a few months, and your own effect is very poor. Since it's just self-defense, don't go to the martial arts training class. Sanda training classes are also available. Only after several actual battles can you understand what a real battle is like. It's no use just sitting at home thinking. Personally, I prefer boxing and Chinese wrestling to Sanda. Or maybe it's my prejudice. In addition, practice standing piles as I introduced. How to practice speed and strength simply? Boxing has a set of teaching methods, which I don't quite agree with. As a student, just know the coach and deal with the coach, without serious practice. When you stand on the pile to a certain extent, you will gradually understand what speed and strength are. Standing piles to a certain extent, you have a very strong combat capability, which is a by-product of standing piles. You don't have to pursue it, you get it naturally. If you stand on a pile to a certain extent, you will feel angry and ignore it. Let it be. Sometimes qi arches upward from both sides of the spine. Some people react strongly, while others react less. When I was practicing in my early years, a senior brother stood there, swinging his upper body back and forth, saying that he was angry and looked at us and laughed. -The first requirement of standing pile is posture. Even in the view of modern science, these requirements of posture are in line with the natural laws of human body and are conducive to the operation of human qi and blood. We have to admire our ancestors very much. We know that after mental and physical labor, the human body needs rest and supplement to last. The best rest is sleeping. Sleep is a behavior that nature forces human beings to do, in order to prevent human beings from wasting their energy tirelessly until they die. When people pay attention to their own health, they will turn passive sleep into active rest, and the reason why sleep can restore people's fatigue to the greatest extent lies in that it is the result of people's physical and mental relaxation as much as possible, because physical and mental relaxation gives up the interference of qi and blood operation, so that qi and blood operation converge on their own track to consume energy and repair the tense body. If our daily rest can't completely replenish and repair the loss and strain of the day, then our body will "work with injuries". If the loss and strain are not replenished and repaired day after day, when the loss and strain accumulate to the point where the body can't bear it and recover itself, the disease will break out. From this simple truth, we can see that sleep is the best way to keep fit for people who don't know how to exercise to repair strain. Many diseases can be avoided as long as you get enough sleep. If people can take the initiative to work, consume as little physical strength as possible and produce as little strain as possible, then our chances of getting sick will be much reduced. If people can imitate or even surpass the relaxed state of sleep more, the chances of recovering physical strength and repairing strain will be improved to a greater extent, and the chances of getting sick will be reduced even more. Furthermore, if we can understand the rules and characteristics of qi and blood circulation, and keep it in good condition through certain methods to avoid strain, then it is not an unattainable thing for us to enjoy a healthy life. The above reasons are to explain the general principles of exercise, that is, relaxation, quietness and naturalness. Only when you relax can the possibility of five strains and seven injuries be minimized. Only by letting nature take its course, that is, qi and blood run according to their own laws, can we ensure that the body is not harmed. Relaxation, quietness and naturalness have become the general principles of traditional fitness. Although this general principle will partially and temporarily modify some exercise methods for specific purposes and functions of the human body, the final general principle will not change. Loose, that is to say, under the premise of maintaining the correct posture, relax as much as possible. Quiet means trying to keep your consciousness quiet or single-minded in the process of standing piles. Of course, it is also best to keep the environment quiet, so as not to affect the peace of mind. Nature refers to operating in strict accordance with the requirements of the achievement method during exercise. The more natural the better. Don't artificially impose strength and ideas to help breathing and blood circulation in the body. When it comes to posture and health, in the process of historical inheritance, people have summed up a set of simple and effective formulas, such as hanging on the top of the head, hanging curtains around the eyes, laughing at the tip of the tongue, pulling out the chest, sinking the shoulders and elbows, stretching across the empty armpits, relaxing the wrist, clamping the tail in the middle, having a wide chest and a solid abdomen, and sliding the buttocks along the buttocks. We still follow the traditional teaching methods and apply these familiar sayings to talk about the requirements of standing piles for the details of the whole body posture. Head and neck: head suspended, energetic, etc. This is a very vivid formula. That is to say, there seems to be a virtual rope hanging the head gently in the air at Baihui point on the head, which rotates lightly and will not produce additional pressure on the cervical vertebra. In this way, the cervical spine naturally maintains the best natural curvature. We know that the nerves in the spine are extremely rich, and the central nervous system of the human body sends instruction feedback to the trunk through these nerves, and the top of the head is suspended. Because the best and most natural curvature of the cervical spine is maintained, the spinal cavity will not be deformed by external pressure, will not affect the nerves, and maintain the spinal cord flow. Bad posture habits of the neck will cause nerve compression, brain malnutrition and other related situations, causing serious harm to the human body. If we experience it carefully, we will find that we are usually used to leaning our heads back slightly and our jaws leaning forward. This posture leads to excessive kyphosis of the cervical spine, and long-term bad habits make the blood supply of the neck muscles and muscles unsmooth, stagnant and distorted, which in turn oppresses the blood vessels and meridians passing through the neck, resulting in insufficient nutrition supply to the head. A slight movement of the cervical spine will make you feel sore and uncomfortable. This is because of long-term bad posture, which leads to blood supply disorder or neck muscle strain. Some people will feel their necks rattle when they turn their necks, which is a sign that tendons and vertebrae become a little stiff. Some teachers said that slightly closing the jaw is actually to achieve this requirement. Another teacher said that the neck slightly tilted to the collar of the clothes was also guiding us to do our best. Face: Smile is the most relaxed and natural expression of human facial muscles. Smiling can also bring goodwill to others, which can also give you good field energy information. Smiling can make you feel happy and keep a good attitude. Eyes: During exercise, we usually pay attention to gazing inward (that is, gazing from far and slow until the skull retracts), and then our eyes droop, that is, our eyelids droop naturally like curtains, and there is no idea of closing them. Keeping this natural draped state is in line with the patency of local qi and blood, and at the same time, because the eyes are draped, the eyes are not scattered, and it is not easy to receive the temptation of the outside world and keep the mind introverted. As the saying goes, closing one's eyes is actually what Chinese medicine says: when the liver is open, closing one's eyes is reposing. There are also some exercise methods that require you to open your eyes to exercise for special reasons or to avoid the inner complexity caused by closing your eyes, but even so, you are required not to look around, not to be distracted, and to close your eyes and calm your mind again. Only in the practice with special effects is it required to close your eyes and guide. Tongue: It is often said that the tongue is the top of the palate, but beginners are often nervous because they are not used to it. Therefore, we advocate that in the initial stage of the pile, it is not necessary to deliberately put the tongue on the palate, as long as it is naturally relaxed. When you exercise to a certain extent, an automatic tongue palate may appear at a certain time because of the movement of qi and blood in the body. Even without this power, it is not too late to put your tongue on the palate when the pile is standing to a certain extent, the sublingual body fluid is spewing and you are swallowing suddenly. At this time, you can master the essentials of relaxation well, and you won't be nervous because you take care of the tip of your tongue. Shoulders: Generally speaking, sinking shoulders is actually relaxing shoulders. The relaxation of shoulders has a characteristic, that is, the feeling of lengthening. That is, the elbow is pulled outward or downward. At this time, there will be a depression at the junction of the acromion and the acromion, which feels a bit like stretching the acromion. So tradition often puts heavy shoulders and elbows together. Axillary: open axils, empty axils, open axils, etc. In fact, it is required not to clamp the underarm too tightly, but to relax the underarm like a small balloon and put it down in the void. In fact, if you sink your shoulders and elbows, you can feel the feeling of virtual armpits. Axillary opening is not only beneficial to the qi and blood circulation of the shoulders and arms, but also can reduce the natural oppression of the shoulders on the lungs, thus making the work of the lungs more natural and relaxed. Elbow: When it comes to shoulder axils, it almost means dropping elbows, which means that at any time, no matter what posture and position, there must be an idea or trend of abduction and falling to lengthen the special warp tendons of shoulders and arms. Wrist: Straighten and relax. In the special exercise method, there is a requirement to stand up and step on the wrist, that is, when standing up, there is a forward idea or trend on the little finger side of the wrist, that is, the ulna. Refers to: five fingers can stretch and straighten naturally, don't straighten hard. Chest and back: including chest and back pulling. How to understand it? Imagine that you are holding a big tree that is thicker than a folded tree. Try to keep your fingers as long as possible, want to hug and touch your hands. Some people describe that you are holding a child on many people's buses, so you should put your arms around the child and resist the feeling of others squeezing the child. Furthermore, if bending is the trend of chest and back folding forward, just like the trend of shoulder and hip folding, then pulling back with chest is like the trend of left shoulder and right shoulder folding, and the trend of left hip and right hip folding is the trend of body bending vertically. Of course, the trend mentioned here is a little intention and trend, not trying to achieve that effect. Because you can use force, which violates the principle of relaxation and nature. It should be noted that the above is to let readers know what breasts are, not to ask everyone to work hard. It must be remembered that at any time, the only requirement for breasts is looseness. Including the chest is also for better relaxation of the chest. Waist: Usually, when we stand upright, the area around the waist is bent forward. We need to protrude the life gate slightly backward when erecting the pile. To do this, we need to bend our knees slightly to meet the above requirements. Abdomen: The above essentials have been achieved, and the lower abdomen only needs to be relaxed, which naturally meets the requirements. Relax, relax, then relax. In this way, the lower abdomen slowly felt full, and the chest slowly felt empty, which was the so-called broad chest and solid abdomen. Hip: Hip should have the tendency or idea of rounding. Knee: I said before that in order to make the life gate slightly convex, you need to bend your knees to cooperate. Generally speaking, the degree of bending the knee is based on the fact that the knee does not exceed the toe. Feet: down-to-earth, not false. The general piling method emphasizes that the feet are parallel to each other, but some special piling methods will have different angles. The center of the body falls on the foot. According to the requirements of different pile methods, the landing point is not consistent, but most of them are required to be in Yongquan area, that is, around the foot 1/3. Toes: Landing naturally. Some special pile methods need hard excavation and need to be implemented according to specific pile methods. Legs, because of bending knees, the whole weight of the human body is usually borne by straight knees, and most of the strength is borne by straight bones. After the knee is bent, the muscles and bones involved in bearing the weight are different, and at first they will feel more laborious or tired than when standing upright. At this time, the requirement for legs is important and loose. On the premise of maintaining posture and gradually exercising leg endurance, relax as much as possible, relax and then relax. Earlier, we briefly introduced the posture requirements of various parts of the body. Careful readers may notice that the crotch is not elaborated in detail. This is because it is difficult to experience the requirements of the crotch, so paying too much attention to the crotch will cause tension, so we will explain the specific requirements of the crotch when introducing the specific stacking method, and then explain it separately when necessary. Breathing generally requires natural breathing and attention to breathing, rather than artificially strengthening and changing the state of breathing. Unless there is a special functional exercise method, there will be a special breathing exercise method. Spirit, the requirement of traditional exercise without exception, is quiet, relaxed, focused and detached. Don't do standing exercises when your mood changes dramatically. Height of vertical pile. Different heights, different strengths and different exercise fineness have different exercise effects. Generally speaking, standing low requires effort, thick breath, less exercise intention (quiet degree), quick response, standing high, less strength, easy to relax and be quiet, thin breath, strong intention and coordination ability, and different exercise effects and functions. Then, aside from the special exercise methods and purposes, we do pile-standing exercises. Just from the height of the pile, what height should we choose, or what height can we use to achieve the best and fastest effect? Standing too low, overload may not achieve the best exercise effect, standing too high, and worrying about the slow fitness effect, especially the young and strong people, have not accepted or loved the quiet exercise mode in life experience and mind. In fact, predecessors have done a lot of exploration, and each faction has its own inheritance and habits, such as Tai Chi. In the cold weapon era, practicing Tai Chi was also a time for real swords and guns to wander the rivers and lakes. Exercise is essential, but it is only in the age of health preservation that elevated style seems to become the mainstream, and then Taiji Wushu tends to be more relaxed and mysterious. Although various schools and factions have some special experiences and experiences to keep secret in order to survive in the process of inheritance, with the progress of the times, the concept of survival of traditional schools has gradually faded, and the traditional exercise methods have gradually been made public and integrated, and some secrets should not be kept secret. Nevertheless, up to now, Zhibang hasn't seen the introduction of this method on any newspaper and magazine website, that is to say, on this point. Maybe readers will say, what's so mysterious? In fact, once you try your best to find some tips and tricks of traditional sports, you won't think it's great. In fact, there are many secret tricks. Even if you say them openly, if you don't know their purpose or function, you will ignore them as a very common sentence. Regarding the optimal height of the vertical pile, we should also answer the traditional saying that a false biography of thousands of books is a true biography of a piece of paper. It's too simple, but timing is really useful. If I tell you flatly when introducing the pile, I'm afraid you won't take it seriously and accept it, so I just want you to have a far-reaching influence. The best height of standing pile, in a word: take-off height! The so-called authentic sentence does not mean that you can fully understand the truth after hearing a sentence. On the basis of one sentence, there is still a lot of explanation work. Although it is easy to understand that the take-off height is the best height for standing piles relative to the inside of the movement, it still needs a simple explanation: we can do an experiment and touch the height in situ, which everyone has done. Yes, that's right. Jump to the right place, touch the height, squat down, and then try to jump up. At this time, have you noticed the height of your squat? This height is the height that is most suitable for your current physical strength and the height that can best play your potential. In other words, as a standing pile movement, this height is your best cutting height! In the same way, how wide should the best width of two feet be? I think your readers have guessed the answer, yes, when you touch the high jump, the width you naturally use is. But theoretically, it is shoulder width, which is the best width to support the human body. The time, place and orientation of standing piles Chinese medicine theory states that the flow of qi and blood in human body is different at different times, so strictly speaking, any kind of exercise is different in different seasons, times and directions. , there should be relative time and direction of pile erection. But this is only theoretical, because human beings have evolved to this extent, and the sensitivity to various temporal and spatial influences in nature has been reduced to the most convenient degree of self-protection. Try to imagine that if human beings are sensitive to very subtle changes in nature, they will not be able to adapt to the living environment of this planet. Therefore, when we are doing pile-standing exercise, especially in the primary stage, the influence of the time, place and orientation of pile-standing on human body can be ignored. However, when the natural space-time environment changes dramatically, the human body can easily feel its influence, so we should make corresponding adjustments when standing on the pile. When exercising outdoors, you should pay attention to the fresh air, but avoid places with strong wind, such as trees, flowers, streams and lakes. If you practice indoors in winter, try to keep the air fresh. Such as sudden change of temperature, wind, rain, lightning, rain, snow, fog and so on. They are all out of date, so we should still avoid such drastic changes in exercise time. In time, mental fatigue, physical fatigue, hunger and satiety. , should be avoided. At the same time, we should also pay attention to the fact that it is advisable to stand for pile exercise about half an hour after meals, and don't drink water immediately after standing, especially cold water. You should untie your hands before practice, and your belt doesn't matter. The duration of each exercise as the saying goes: "A person's pulse is three inches, breathing is three inches, and his pulse is six inches. One day and one night, every 13,500 breath, pulse 50 degrees, depending on the body. " In other words, the qi and blood of the human body should run around the human body 50 times a day and night. According to the calculation of 24 hours a day, it takes 0.48 hours and 28.8 minutes for qi and blood to run completely for one week. When we do exercise, it is generally best to have a complete blood circulation, which means that we must complete at least one blood circulation at a time, that is, 28.8 minutes, and be prepared for adjustment before we can enter the state. General exercise requires no less than 30 minutes, which is the reason. When you gain the experience of exercise and can understand the subtle changes in your body, you can understand the impact of this time period on your body. For example, when we sit still for about half an hour, there will be a very special feeling period, because this is the time when the special changes of Qi, blood, yin and yang enter the state of practicing, which is usually characterized by short-term stagnation of Qi and blood, lack of support and irritability. We have repeatedly stressed the need to ensure the time for each exercise, and readers should understand the truth. Therefore, we should pay special attention to the exercise time. China vernacular is also called Kung Fu, and it takes Kung Fu to exercise "Kung Fu". Readers often have many questions about the height of piles. Generally, the most frequently asked question is the difference between the exercise intensity and effect of high piles and low piles. Some people say I'm exhausted. Will it help if I raise the pile frame a little higher? Will the effect be reduced? Wait a minute. Generally speaking, as long as the body is still healthy and can keep the pile step standing relatively low, the low pile movement should be carried out first. The reason is that we will discuss the related theories in the relevant chapters of sports level, and here is only a simple explanation: low pile, according to the past, began to exercise the superficial part of human blood, laying a good foundation for future deepening. At the same time, because of the emphasis on posture, the requirements for breathing and thinking are light and shallow, and it is "rough" to mobilize the energy of the human body. In this way, we should not think that this roughness is low-level, but if we exercise the method of concentrating our thoughts from the beginning, not everyone can correctly grasp the inner movement, or, without the "rough and shallow" foundation, most people can't well grasp the deep and thin inner movement. Another reason is that the blood circulation caused by low piles has a greater corrective effect on the superficial level of the body. It hardly gives you the opportunity to interfere with other people's thoughts and destroy your own operation, which means that the effect of exercise is more direct, faster, more natural and easier to experience. Because his sports level is closer to the "quality" level, he has the greatest exercise effect on the body, especially for the masses who aim at exercise. From the beginning, they used an exercise method that focused on their thoughts and relaxed more easily. Once you don't grasp it well, you will often be too hasty and complicated internally, and either one will have certain side effects on your body. Having said that, piling exercise is also a very good exercise method. Just grasp the main points when exercising. If you are in poor health and are not suitable for low piles, you can raise the pile frame appropriately, and to what extent? We still use time to define it. For example, some people say that I should start with high piles and gradually reduce and increase the amount of exercise. Then you can choose a height. You can stand for more than half an hour with great strength. Remember that what is not easy to achieve is the height you can reach with great efforts. When you can stay at this height for a certain time and your body can relax after adapting to this height, increase the amount of exercise and lower the pile frame. Why do you have to practice low piles after practicing high piles? Isn't the high pile deeper and thinner? The reason lies in the word "head", which readers can ponder after exercising to a certain extent. Just like a college student, he may not be able to do the most difficult problem in middle school. For friends who are too weak to do low pile sports, high pile sports are also feasible. How high is it? Even those who can only lie in bed and can't move can do Gong Zhuang exercise if they can lift a finger. Or you can't move your limbs at all, and your consciousness is very clear. Do Gong Zhuang exercises. Having said so much here, I actually want to explain that as long as you choose Gong Zhuang, you can master it flexibly according to your physical condition and hobbies, whether you start with "a slightly higher pile frame for more than one and a half hours" or "low pile for half an hour", but we still suggest that people who can withstand low piles for dozens of seconds, especially young people, start with low pile exercise. You will gradually experience its power in "cleaning, tidying and conditioning" your body. Many people have a taboo attitude towards the traditional exercise of female compatriots. They think that women have special physique different from men and are not suitable for the practice of traditional fitness methods. Actually, this is a wrong view. Undeniably, some traditional exercise methods are not suitable for women's exercise, nor for women's special period. But as long as we understand the principles of traditional fitness, master the principles of exercise, do not choose methods that are not suitable for female compatriots, and adjust the amount of exercise under special physical conditions, we can completely practice traditional fitness methods and achieve good results. For example, Ms. Mi Jingke followed Mr. Wang Xiangzhai to do standing exercises, which not only cured her illness, but also made her live a long and healthy life. Over 90 years old, she can also teach the younger generation to practice standing piles in the park, which has made outstanding contributions to promoting standing piles fitness. Standing on the pile is the best exercise method for everyone.

Satisfied, please adopt.