How to stand a pile, method and posture video

The correct pile posture is as follows:

1, find a quiet, sheltered place with suitable temperature, stand facing south, with your feet shoulder-width apart.

2. If you can't confirm, you can ask someone to check on the side to see if the distance between your feet is shoulder width.

3. The knee is slightly bent, and the degree of knee bending cannot exceed the toes, otherwise it may cause knee injury.

4. Hands are naturally straightened and raised on the chest, at a certain distance from the chest, palms inward, and hands are separated by a certain distance.

5, the teeth are lightly buckled, don't close your eyes at present, because closing your eyes is easy to get angry.

6, chin slightly inward, look up, smile, focus on the heel, so the head feels the strongest.

7, the whole body relax, without any distractions, hips and shoulders don't force, just breathe naturally.

There are many kinds of postures, including basic posture, rest posture, high posture, middle posture and low posture. Basic expressions can be divided into double basic expressions and single basic expressions.

1, double basic formula: it is a posture in which both feet are equally focused.

2. The basic formula of single weight: the two feet cross at 85 degrees, one front and one rear are obliquely staggered, and the front foot is light and the rear foot is heavy.

3. Rest style: it is the lightest posture of body support in pile standing work, and the body height is about half a fist lower than the height. Exercisers can choose light rest, double rest, single rest and waist rest according to the degree of physical support.

4. High position: it is the most basic posture of standing pile, and the posture height is about half a punch lower than the rest position. It can also be divided into hanging support type, pressing type, pulling type and embracing type.

5, the middle position: the body height is about two punches lower than the high position.

6. Low position: about three punches lower than the middle position. It is a training method with the lowest position and the largest body support in the standing pile. The low position can be divided into horse position and crouching tiger position.