Prone pile, also known as crouching tiger skill and iron ox skill, belongs to strength achievement method. This method can quickly enhance the overall strength of learners and strengthen their muscles in a short time, so that learners have incredible anti-beating function (better effect with volleyball). The training method introduced to friends here comes from track boxing, and other boxing types may have similar training methods, but there are differences in specific details.

Practice: lie straight on the ground, like push-ups in modern sports, and then adjust the details. Hands are separated by a horizontal palm, the fingertips of both palms are diagonally opposite, the elbow joint of the hand is bent to about 120 degrees (greater than 90 degrees and less than 120 degrees), the feet are close together, and the body is like a straight rope. So prone, motionless, breathing naturally, not thinking, just standing all the time, and stopping when exhausted.

Key point: the lower back can't collapse. Be sure to fill the depression in the back waist with the back arch, so that the back of the body looks like a plane. If it is not easy, you can stand up, stick your back on the wall and experience the feeling of "filling up" (sticking your whole body on the wall). Breathe naturally when practicing, don't think about it, always feel it and find out if the action is out of shape. If the power frame can keep 10 minutes without shaking (soft), it can be regarded as reaching the standard.

The rhyme of track boxing says: hands are separated by one palm, flattened from head to toe, elbows bent 120 degrees, and the shape is not empty. Flexion and extension are the ups and downs of elbows and arms, supported by fists, palms, fingers and claws. Don't take this achievement for granted, iron man can be practiced.