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, and form a semicircle; Don't cross your shoulders or your umbilicus; The head is straight and the 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.

Function: Sticking to the round pile can not only strengthen the body, but also treat many chronic diseases, which can gradually improve the internal strength.

Concept induction of circular pile

The work of refining round piles must be induced by ideas, otherwise it will be harmful to the body, which is called dead piles. Idea induction, also called consciousness guidance. The conception of the round pile works is complicated, which Mr. Wang Anping summarized into two parts: the borrowing part and the introspection part. It said: "The object of ideas moves outside the body, which is also called fiction; The idea that the object of the mind moves inside the body is called backtracking in ancient times and biofeedback in foreigners. " The internal view of round pile technique can be divided into "subcutaneous muscle layer connection", "visceral organ connection" and "bone marrow connection", and three-layer kung fu is inevitable in the process of internal training of round Wushu.

Beginners should first look at round piles, holding piles, holding piles and so on. From the hand. For example, when grinding a round pile, the first thing that comes to mind is the numbness and heat swelling of the hand, which lasts for a few seconds and then appears on the fingers, palms and back of the hand in a few minutes. Once you have numbness, fever and abdominal distension, any of the three reactions will think that you are trying and angry. Don't let it run away after you feel a sense of work. When you think about it going to the forearm, the forearm will feel it. When you think about it going to the arm, the arm will feel it and guide it to the shoulders, back, waist, chest, hips, thighs and calves until the feet. When numbness and heat swelling reach the foot, it shows that there is a sense of strength from top to bottom, from the limbs to the whole part, that is, the subcutaneous muscle layer (the first layer) has been refined.

The explanation of "marijuana fever";

Hemp swelling is put forward by focusing on the essence of internal work in turn. "Hemp is a physiological and physical reaction produced by the nervous system and nerve cells in the process of work; Heat is the reaction of body temperature and the friction reaction of qi and blood running in arteries, veins and capillaries, and it is also the reaction of decomposition and combination of substances in the body; Dilation is the reaction of arterial blood vessels, venous blood vessels and capillaries in qigong state. "

For those who have just started practicing pi, there are four sentences to remember, that is, "when you see the distance (turning a blind eye or slightly closing your eyes), you think of your hands (numbness, fever and swelling), your mind is concentrated and your whole body is relaxed." When you think of numbness, fever and swelling in your hands, this is called conception; With induction, you are not allowed to escape, which is called keeping your mind; Then the thought of guarding leads to the development of the big arms, shoulders, back, waist, chest, abdomen, buttocks, thighs, calves and feet, which is called intention. Ideas should be established, kept, kept and used, and used must live. Use must live, that is, the intention should be flexible and not persistent. The whole process of refining round work is a process of heart. The so-called "useless", "never too late", "as if nothing had happened" and "as if nothing had happened" all refer to intention.

One; introduce

"From the perspective of the historical development of the round gong, it can be said that it is based on the Italian boxing (Dacheng Boxing) granted by the old man Wang Xiangzhai. However, in actual combat, health preservation and martial arts, it has gone far beyond the scope of boxing. For example, Round Kung Fu, with Gong Zhuang as the core, injects "five inner methods" and puts forward the concepts of "numbness", "heat" and "swelling" through the integration with all things in nature and the internal and external environment. The combination of internal method and internal environment of "introspection", "introspection", "introspection" and "internal interest" further highlights the organic unity of health and longevity and super martial arts, and strengthens the comprehensive role of internal and external environment and internal and external internal methods of Kung Fu. "

After decades of practice by Mr. Wang Anping, the method of practicing boxing can be summarized as four steps: hitting a round pile, attacking Gong Zhuang, exerting strength and exerting strength. Among them, martial arts training can be divided into five types: five-shaped kungfu, (crane-shaped, tiger-shaped, bear-shaped, monkey-shaped and snake-shaped), five-shaped boxing, (cannon boxing, circle boxing, drill boxing, planting boxing and collapse boxing), five-step boxing (sliding step, chicken-shaped step, locust step, friction step and duck step) and five-the so-called "pile" Therefore, Round Kung Fu put forward the ideological principle of "keeping the spirit independently and keeping the circle as one", practiced the pile method with the round pile as the core, and injected the internal environment of "thinking, seeing, listening, observing and resting".

Facts have proved that Round Wushu is a health preserving method and training method that surpasses Wushu in actual combat. At present, the most influential rounders have grown up on the basis of their long-term practice. Among all the training systems of Round Kung Fu, the first thing that impressed the experiencers was the actual combat ability, which was based on Round Gong Zhuang. At present, in the martial arts field, martial arts combat mostly stays on the ostentatious shelf of "using strokes to match strokes and using styles to dismantle them", and there are very few internal masters who can really combine the five methods of eye, body, step, hand and method. In the final analysis, it is the lack of internal force and spiritual force, only the strength of the body's skin.

The training rule of round pile kung fu is to lift first and then release. It believes that a martial arts master with super lethality must first have a highly healthy and balanced body and mind. It is based on the training of round martial arts, that is, first, with round piles as the main body, first cultivate internal forces, purify body and mind, and then, on the basis of abundant internal forces and a high degree of healthy balance between body and mind, naturally transform it into practical application in actual combat. Round pile training method

Mr. Wang Xiangzhai once commented on the entry-level standing pile: "The standing pile is stable and the average standing posture is also. When learning as a foundation pile for the first time, all the shelves should be arranged properly, so as to be relaxed and natural, with straight eyes, strong and even strength, calm and calm ..... The joints of the body seem to be slightly bent, sweeping away all troubles, silently thinking about the sky, being unprofessional and invading, keeping the light shining on the top and leaving the ethereal spirit alone. Then experience the turbulent modality of muscle cells, exercise self-satisfaction, and know that it is normal exercise. "

Teacher Wang also made such a description in "A New Story of Fixing Truth": "Take quietness as nourishment, cultivate one's morality and cultivate one's nature, concentrate on refining qi, and when qi is full, it produces essence, and when it is round, it produces electricity, and electricity produces more light and more light." He also said: "Consciousness, self-discipline, self-control, external application, numbness and swelling of the whole body, blood and fluid flow, muscle and organ movement, round and unified." 1, the foot of the round pile is shoulder width, the toes stand forward and parallel, the body stands upright, and the lower abdomen is relaxed; Raise your hands to your chest, fingers slightly open, hands 20 cm apart, and form a semicircle; Don't cross your shoulders or your umbilicus; The head is straight and the 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. Hip seems to sit but not sit (figure 1). Function: Sticking to the round pile can not only strengthen the body, but also treat many chronic diseases, which can gradually improve the internal strength. 2. Single-leg circular pile

One leg is naturally upright, and the other leg is better than the thigh; Toes slightly inward, no more than 30 cm, hands like round piles (Figure 2). 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 arms horizontally, with your forehand not higher than your shoulders and your back hand slightly lower than your forehand; 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 extend your front hand beyond your front toe, don't stick your back hand to your body, and don't be less than one punch away from your chest (Figure 3). Function: This pile method can train forward pressure, support force, forward straight force, forward collision force and upward support force, and it is one of the best postures to practice double push. 4. Holding a round pile is just like holding a round pile. Only two arms and arms are like holding a big tree; Palm inward, five fingers open (Figure 4).

Function: Impact force of cross arm before exercise. Increase 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 both hands must practice.

5. Lifting and inserting piles

Other requirements such as holding round piles. Just press your hands into two palms facing each other, spread your fingers and stand up straight (Figure 5).

Function: practice the power of upward and forward insertion; To meet the actual needs of pushers.

Concept induction of circular pile

The work of refining round piles must be induced by ideas, otherwise it will be harmful to the body, which is called dead piles. Idea induction, also called consciousness guidance. The conception of the round pile works is complicated, which Mr. Wang Anping summarized into two parts: the borrowing part and the introspection part. It said: "The object of ideas moves outside the body, which is also called fiction; The idea that the object of the mind moves inside the body is called backtracking in ancient times and biofeedback in foreigners. "

The internal view of round pile technique can be divided into "subcutaneous muscle layer connection", "visceral organ connection" and "bone marrow connection", and three-layer kung fu is inevitable in the process of internal training of round Wushu. Beginners should first look at the round pile from the inside of their hands, whether to forge it first, hold it or hold it. For example, when grinding a round pile, the first thing that comes to mind is the numbness and heat swelling of the hand, which lasts for a few seconds and then appears on the fingers, palms and back of the hand in a few minutes. Once you have numbness, fever and abdominal distension, any of the three reactions will think that you are trying and angry. Don't let it run away after you feel a sense of work. When you think about it going to the forearm, the forearm will feel it. When you think about it going to the arm, the arm will feel it and guide it to the shoulders, back, waist, chest, hips, thighs and calves until the feet. When numbness and heat swelling reach the foot, it shows that there is a sense of strength from top to bottom, from the limbs to the whole part, that is, the subcutaneous muscle layer (the first layer) has been refined. Hemp swelling is put forward by focusing on the essence of internal work in turn. Hemp is a physiological and physical reaction produced by nervous system and nerve cells in the process of work; Heat is the reaction of body temperature and the friction reaction of qi and blood running in arteries, veins and capillaries, and it is also the reaction of decomposition and combination of substances in the body; Dilation is the reaction of arterial blood vessels, venous blood vessels and capillary vessels in qigong state. As the book China's Round Skill says, "For those who practice round skill for the first time, there are four sentences to remember, that is," When you see the distance (turning a blind eye or slightly closing your eyes), you think of your hands (numbness, heat and swelling), your mind is concentrated and your whole body is relaxed ". When you think of numbness, fever and swelling in your hands, this is called conception; With induction, you are not allowed to escape, which is called keeping your mind; Then the thought of guarding leads to the development of the big arms, shoulders, back, waist, chest, abdomen, buttocks, thighs, calves and feet, which is called intention. Ideas should be established, kept, kept and used, and used must live. Use must live, that is, the intention should be flexible and not persistent. The whole process of refining round work is a process of heart. The so-called "useless", "never too late", "as if nothing had happened" and "as if nothing had happened" all refer to intention.

After the "subcutaneous muscle layer is connected", the exercise of "five zang-organs are connected" is carried out. "When doing the third-layer endoscope, there will often be some cases of bone acid sinking and soreness, indicating that there are sequelae caused by rheumatism or trauma, or other lesions in the bones.

The first round pile should be inspected in the order of one layer, two layers and three layers. When the three-layer kung fu bone is connected, it is not necessary to look at the first, second and third layers in every exercise, but to look at the three layers at the same time, from top to bottom, from left to right and from outside to inside. After considerable efforts, that is, numbness, heat and swelling are balanced, internal changes will be experienced in the early stage of exercise. At this time, there are not only numbness and swelling in the body, but also other feelings. This profound and complicated induction can only be said by those who have experienced it. This kind of situation often happens in the process of looking at the first, second and third floors or when looking at the whole: some numbness rises more, and some numbness rises less. For example, if you look at the subcutaneous muscle layer, the left side of the body is numb and bloated, and the right side of the body is numb and bloated less.

This is caused by three reasons:

First, consciousness induces left-right imbalance, with more care on the left and less care on the right;

Second, because of different living habits, they use more and use less; Leading to different qi and blood circulation and different physiological changes in the body;

Third, the right side of the body may be affected by rheumatism, trauma sequelae or some medical disease, making the right side of the body worse than the left side.

In case of the above situation, you can increase the right side consciousness induction (that is, pay more attention to the right side) to balance it, or you can beat the right side to increase the feeling of numbness, heat and bloating on the right side to shock the blood and speed up the operation. You can also ignore it for a while and let it develop freely, which will gradually move towards balance. When the internal smoking marijuana expands, the three reactions of marijuana expansion will also be unbalanced. Sometimes there is more numbness and less swelling, sometimes there is more swelling and less numbness, and so on. Don't mind these. In the process of round refining, wonderful changes will take place in human physiology. With the increase of refining time, there are more and more changes, and the changes in each period and every two stages are different. We should ignore such changes and adopt an attitude of "taking it as it is".

Essentials of round piles

One, "sincerity, calmness, forbearance, faithfulness and constancy" are integrated into one, and self-test and self-proof are self-evident.

Second, understand the five aspects of "seeing, listening, watching, thinking and breathing" to ensure that you enter the three-level environment.

Third, there are three levels of communication: centering, keeping god, conceiving and internal and external communication. The inner three layers are the function of internal strength, and the outer three layers are the spirit.

Fourth, roundness, birth, vagueness, confusion, quietness, inner reality, self-control, clear mind, emptiness, and true quietness.

Five, loose body, full of gas, support, tireless work, mental and physical deficiency.

Sixth, be calm, calm, unified in form and spirit, combined into one, combined into one.

Seven, the overall shape in the heart, the spirit of peace, three layers of four clean, five for eight static, can feel, melt, morality, Taoism.

Eight, return to nature, purify the day after tomorrow, seven fractal and three points, top it, return it, turn it into seven points and three points, and make it full of gods.

Three characteristics should be emphasized in cultivating round piles: disposable, regular and stable.

One-off refers to the best time to complete the plan at one time;

Regularity. It means that in terms of time arrangement, there must be certain rules in the early, middle and late stages of refining;

Stability means that before and during exercise, the mind and mood should be stable, so as to receive the ideal effect.

The above eight methods are the training essentials of round Wushu, and the acquisition of advanced Wushu comes from the training essence of Gong Zhuang and Gong Zhuang:

The first is to solve the basic problems of how to be a man and be a man.

Secondly, scholars should strengthen self-awareness and solve the problem of controlling body mentality.

As for time,

1. Separate them.

At first, I can only insist on 15 minutes (the footwork is not very good, belonging to the scholar type). But I started training as many as six times a day, and my physical adaptability was greatly enhanced.

Talk about some misunderstandings: many boxers think that piling is gradual, and it is enough to increase piling time every day. For example, add 5 minutes every day. Of course, persistence is ok, but from my observation of most people, it is difficult for ordinary people to persist, and to some extent, both psychology and physiology have reached the limit, and it seems that they can't persist. I think it's mainly the adaptability of the body. My psychological quality has not kept up, because I can adapt myself if someone is strictly supervising me. And individual training can improve physical endurance in a short time. In this way, you can break through 2 hours of pile standing in 2 weeks (continuous pile standing time, not total training time).

2. Summarize a 9-word formula:

Sit and practice, stand and practice, and go. At first, it is enough to insist on standing piles 1 hour every day (completely according to the requirements of standing piles), and treat the rest separately. For example, you can practice standing piles while watching TV. This time, you can practice both the skills of multitasking and physical strength. If you can't stand, you can sit and practice, mainly to experience qi. As for walking practice, it is to extend feelings from standing piles to life. For example, when dealing with people, walking and eating, you can feel the connection between your body and nature. This is a crucial step. If you don't practice this step well, you will never improve your kung fu level.

However, this practice method also has disadvantages, that is, lazy people will rely on this method, and they can only practice on TV for a long time, hehe. The above methods are only put forward for the real purpose of piling, and must not be regarded as the ultimate goal.

Three. Perseverance,

No matter what method is used, perseverance is indispensable. The human body has physiological limits. For example, long-distance running, the average person will get angry and even cramp after running for one kilometer. This is the expression of physiological limit. But as long as you get through this stage, you can run hundreds of meters until the second physiological limit comes. The same is true of standing piles. Why should we separate them? We should try our best to extend the time when the physical limit of the body comes.

But no matter what method you use, you need to persevere. Every time you feel that you have reached the limit, you should grit your teeth and stick to it. As long as you survive, your skills and physical strength will increase. If you can't pass this level, then you will never last 30-40 minutes. This is why it seems impossible for most people to stand on a pile for 4-7 hours.

4. The forum has discussed the piling time many times, and I have been wondering why we can't reach a consensus on this issue.

In my opinion, if it is for cultivation, there should be more than 6 hours of piling every day (of course, if time permits, I think it is difficult for most people to have this time). If it's for health, one to two hours a day is the best (from my previous experience in guiding others, it's best to stick to it for two hours).

There's another problem with piling. If you practice kung fu for 2 hours every day (if there are no diseases or visceral lesions), it is better to practice for 2 hours continuously than twice, each time 1 hour (except for beginners). If you are weak or a beginner, you should practice separately, increase the number of times and reduce the time (the total time is still increasing gradually).

Finally, it should be emphasized that standing piles is a good way to increase skills. Whether you practice for the sake of monasticism or health. Regarding the practice of Gong Zhuang's sense of qi, as far as my experience and the practice of my good friends and classmates are concerned, there is indeed a difference between anger and anger. There are several factors:

1. Different stacking methods lead to different positions and ways of generating power sense. If you don't get angry according to your own practice requirements, you will get angry slowly. If you want to figure out where to get angry first, you feel the strongest.

2. In the process of cultivation, the stronger the sense of qi, the higher the kung fu.

There is not enough time to practice. I had the same problem as you before. My hands and feet are cold in winter (from my experience, such people are not very good at playing the next game), but after practicing for more than two hours, this situation gradually eased.