Tips and tricks for standing piles

1, about standing piles.

There are three types of standing piles: sitting, lying, and standing. The use of the whole body force, the spine is a key. Boxing proverbs, starting from the feet, transport in the spine, shape in the hand. When you look at the hand to hit someone, the actual power should come from the spine. When you can send out force from the spine, you will be on a layer of the neck. So to speak, know how to use the transport spine, general practitioners are afraid to be no opponent. In terms of martial arts, it is also considered to have entered a threshold. Hands are the tips of the branches of the tree, how strong can the hands be? Together with the arm, the power is not big there, the spine is the trunk of the tree. Sitting is more difficult to find out the use of spinal power, especially for beginners. About the spine in the standing pile adjustment, has been said, will not repeat.

When you stand on the stump, don't strain on the back heel, the body's gravity is on the forefoot after the toes. The heel is virtual. Seem to step on the ground is not stepping on the ground. Standing feet numb. Some parts of the body are uncomfortable, probably related to the posture of standing. Should be as comfortable as possible. If the force is too downward, it will be uncomfortable for a long time. Boxing proverbs, virtual collar top strength, gas sinking Dantian, the top of the head seems to be an acrobat top bowl of water, the top of the water is not correct to be scattered, so that the head of the center, the head of the center, the top of the top seems to be something gently pulling upward, virtual collar, breathing gas sinking to the Dantian, the five viscera and six bowels to be comfortable. When standing, the whole body has a little floating feeling. Standing, that place on the body is not comfortable, adjust yourself to a comfortable level. Soreness and numbness are considered normal, but not too much, especially at the beginning, too much to show that there are some problems with the stance.

The beginning of the silly station on the line, do not think so much. The only way to do this is to be a fool. Standing to the sky, and then consider the spine and other issues, to have an effect. The first thing you need to do is to get your hands dirty.

Standing pile environment quiet for good. The first thing you need to do is to get to the top of the mountain, and you'll be able to do it. The first thing you need to do is to get your hands dirty. But such conditions are not long for city people. At night on the lanai of a high-rise building is also a good feeling. With a wide view of the surroundings and the quiet of the night, it is easy to realize the feeling of harmony between heaven and man. I repeat, the feeling of harmony between man and heaven, and the amplification of the spirit, is a very important feeling in boxing, and it has the effect of practicing power without practicing, and the qi is not practiced, and the power is not practiced, and it grows, and it is all in there.

2. For those who have not practiced boxing, my advice is to take a boxing class. My suggestion is to attend a boxing training class, or Chinese wrestling training class. Some of the striking movements must have a coach to guide, honestly practicing for a few months, their own blindly figure out the effect is relatively poor . Since it is only for self-defense, don't go to a martial arts training class. Sanshou training courses are fine. You have to fight a few times before you realize what it's like to fight for real. You can't just sit at home and think about it. I personally favor boxing and Chinese wrestling, and I don't think very highly of sparring. Maybe it's just my bias. In addition, follow my introduction to practicing standing stances. How to practice speed and power alone? Boxing has a set of teaching methods, I do not quite agree, as a student, know and cope with the coach on the line, do not have to seriously go to practice. When you have a certain degree of stance, slowly back to understand the speed and power is how

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Standing piles to a certain extent, the body's ability to resist blows is very strong, which is a by-product of standing piles, no need to pursue, naturally. The staking to a certain extent, there is a sense of qi, do not have to pay attention to. Let nature take its course. Sometimes the gas arches upward from both sides of the spine, some people react more, some react more slightly. In the early years of my practice, a brother stood there, the upper body swinging back and forth, said it was hit by the gas, look at a group of us straight laugh.

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Standing stakes, the most basic requirement is to maintain a certain posture and adhere to a period of time exercise method, and, based on this concept, after generations of inheritance and summarization, based on different groups of people, different exercise purposes and efficacy, the development of a variety of different schools and methods.

The first and foremost requirement of standing piles is the requirement of postures, and these requirements of postures, even in the view of modern science, are so in line with the natural laws of the human body, which are favorable to the operation of the human body's qi and blood. We have to have immense admiration for our ancestors.

We know that the human body needs to rest and replenish itself after mental and physical exertion in order to last. And the best rest is sleep. Sleep is an act forced upon mankind by the power of nature's creation, lest mankind, unaware of his exertion, waste his muscular energy to the point of exhaustion and death. When human beings are concerned about their own health, they will change passive sleep into active rest, and the reason why sleep can maximize the recovery of human fatigue is that it is the result of relaxation of the human body and mind as much as possible, because of the relaxation of the body and mind, to give up the interference of the qi and blood operation, and the qi and blood operation in accordance with their own track of convergence of the energy wasted and repair of the damaged muscles. If our daily rest can not completely replenish and repair the day's loss and strain, then the muscle will "work with injuries", if the day after day of loss, strain can not be replenished and repaired, when the consumption and strain accumulated to the muscle can not withstand and self-recovery time, the disease will also be outbreak. From this simple truth we can see, for people who do not know the exercise to repair strain, sleep is the best method of health. Many diseases can be avoided by ensuring sufficient sleep. If people can be over active in their labors, consume as little physical energy as possible, and produce as little strain as possible, then our chances of getting sick will be much reduced. If people could mimic, even more often than not, the relaxed state of sleep, the chances of regaining physical energy and repairing strain injuries would be even greater, and our chances of getting sick would be even less. Further, if we can understand the laws and characteristics of qi and blood operation, and maintain a good state of qi and blood operation and avoid strain injury through certain methods, then our desire to enjoy a healthy life will not be unattainable.

The above reasoning is to illustrate that the major principle of exercise, that is, loose, quiet, natural.

Only loose and quiet, the possibility of five labor and seven injuries can be minimized, only natural, that is, the qi and blood run in accordance with its own rules of operation, in order to ensure that the body is not harmed. Looseness, quietness, and naturalness have become the general principles of traditional fitness exercises. Although this general principle, in order to specific purposes, in order to play a specific function of the human body, some exercise methods will be localized, temporary variations, but the ultimate general principle, will not change. Loosening means relaxing as much as possible while maintaining the correct posture. Quiet, that is, in the process of standing stakes, as much as possible to keep the consciousness of the quiet or dedicated. Of course, it is also best to keep the environment quiet, so as not to affect the concentration of the mind quiet. Natural, that is, in the exercise process, in strict accordance with the requirements of the operation, the more natural the better, do not artificially impose the power, ideas to help breathing and the body of the qi and blood running.

Ahead of the posture and health, in the process of historical inheritance, people in order to facilitate the mastery and memory, summed up a set of simple and effective mnemonics, such as the top of the head hangs in the air, eyes hanging curtains, the tongue on the palate, with a smile on the face, with the chest pulling the back, the sinking of the shoulders and falling elbows, the virtual armpits open cross, Shu fingers and loose wrists, coccyx in the middle of the chest, wide chest and solid abdomen, smooth buttocks slippery hips, and so on. We are still in accordance with the traditional teaching methods, the application of these familiar phrases, to say that the stance on the whole body posture details requirements.

Head and neck: The head is hanging by a virtual thread, and the virtual spirit of the top of the body is very visual, which means that the head's Baihui acupoints seem to have a virtual rope that gently lifts the head up and suspends it in the air, and the rotation is light and flexible, so that it does not put extra pressure on the cervical vertebrae, which then maintains the optimal natural curvature of the cervical vertebrae. We know that the spinal column is exceptionally rich in internal nerves, the body's central nervous system through these nerves to the trunk for command feedback, the head of the virtual suspension, because of the maintenance of the cervical spine of the best and most natural curvature, and so that the spinal cavity is not subjected to external compression and deformation, do not affect the nerves and maintain the spinal cord flux. Poor postural habits in the neck can cause such things as nerve compression, brain malnutrition and other related conditions to occur, and serious harm to the human body. If we carefully experience, we will find that we usually used to put the head back slightly tilted, the lower jaw forward, such a posture caused by the cervical spine too much backward curvature, long-term bad habits, so that the neck tendons and muscles of the blood supply is not smooth, stagnant and twisted, and then will be compressed through the neck of the blood vessels and meridians, resulting in a lack of nutrient supply to the head. When you slightly move the cervical spine, you feel the neck soreness and discomfort, is because of long-term bad posture, resulting in blood supply obstacles or neck muscle strain. Some people also feel the neck when turning the neck rattling sound, which is the tendons and vertebrae have some stagnation performance. Some teachers say, slightly close a little jaw, in fact, to do this requirement. Other teachers say that the neck slightly with the intention of leaning toward the collar of the clothes, is also guiding us to do a good job of the virtual spirit of the top strength. Face: smiling is the most relaxed and natural expression of the human facial muscles, smiling can also give others a good feeling, which can also feedback to your good field of energy information. Smile can promote their mood happy, maintain a good state of mind.

Eyes: In the exercise, generally speaking, the first vision inward (that is, the vision from the distance to the gradual approach only to retract the cranium), and then eyes curtain, that is to say, the two eyelids like curtains naturally drooped down, do not add the idea of tightly closed. Maintain this natural curtain state, in line with the local blood circulation, but also because of the eyes curtain, so that the eyes do not spread, but also not easy to receive external temptations and keep the mind convergence. The proverbial closed eyes, in fact, is what Chinese medicine said the liver orifices in the eyes, closed eyes and so that the essence of the soul does not dissipate. There are also exercise methods because of special reasons, or in order to avoid the eyes closed to bring complex internal view and image of the mind and soul peace, require open eyes exercise, but even so, also asked not to look around, lax thinking, the same requirements of the eyes close, once again Ning Shen. Only in the special effects of the exercise, the requirements of the eyes of the put and lead.

Tongue: often said tongue on the palate, but beginners are often not accustomed to but cause tongue tension. Therefore, we advocate that in the initial stage of the stance, there is no need to intentionally tongue on the palate, as long as the natural relaxation can be. When the exercise reaches a certain level, because of the operation of qi and blood in the body, at a certain time there may be an automatic tongue on the palate performance. Even if there is no such power to produce, in the staking station to a certain extent, under the tongue fluid springs, Milan swallowing stage, a little intention tongue top palate, it is not too late. At that time, you can already grasp the essence of relaxation, not because of the care of the tongue on the palate instead of causing tension.

Shoulders: the general tradition says sinking the shoulders, in fact, is to relax the shoulders. Shoulder relaxation has a characteristic, is the feeling of elongation. That is to say, the elbow outward or downward lead, then the shoulder crest at the shoulder-arm bone junction, there will be a concave, the feeling of a little bit of the shoulder arm lengthening that kind of feeling. That's why the tradition often puts sinking shoulders and dropping elbows together.

Armpitus: the open armpit, armpit, open armpit and so on, in fact, is to ask the armpit is not tightly clamped, to relax the armpit as if the emptiness can put down a small balloon feeling. In fact, the sinking shoulders and elbows do a good job, you can experience the feeling of the virtual armpit. Open armpits, in addition to facilitating the usual shoulder and arm qi and blood, but also reduces the natural pressure of the shoulders on the two lungs, so that the lungs work more naturally loose and smooth.

Elbow: when talking about the shoulder and armpit, it is almost said that the falling elbow, that is to say, at any time, no matter what posture in what position, there should be the intention or tendency to fall down in an outward manner, in order to lengthen the special meridian tendons of the shoulder and arm.

Wrist: flat and relaxed. At the time of the special exercise method, there is the requirement of standing wrist stepping on the wrist, that is, when the fingers are standing, there is the intention or tendency to move forward on the little finger side of the wrist transverse stripe, that is, at the end of the ulna bone.

Fingers: five fingers can be naturally stretched straight, do not force straight.

The chest and back: the chest and back. How to experience it? Imagine you are hugging a tree thicker than a hug, as much as possible to put the arms and fingers long to want to encircle the two hands in contact with that feeling. Some people describe the feeling of holding a child in a crowded public ****car, with your arms wrapped around the child and trying to keep the child in place, but also trying to fend off others squeezing the child. Then again, if bending over is the tendency for the chest and back to come together in a forward direction, like the tendency for the shoulders and hips to come together, then holding the chest and pulling out the back is like the tendency for the left shoulder to come together with the right shoulder, and the left hips with the right hips, and it's the tendency for the body to bend longitudinally. Of course, the trend mentioned here is that there is a little intention and tendency, rather than trying to achieve that effect. Because you can use force, but also against the general principle of relaxation and static nature. It should be noted that all of the above is to let the reader experience what is to contain the chest, not to force everyone to do that. It must be remembered that the only requirement for the chest at any time is to be loose. Containing the chest is also for the better relaxation of the chest. Waist: Usually when we stand upright, the waist of the life gate area is bent forward, standing pile, we need to slightly with the intention of the life gate backward convex a little bit, in order to do this, but also to maintain the requirements of the aforementioned body posture, you need to bend the knees slightly to cooperate.

Abdomen: When the aforementioned essentials are done, the abdomen only needs to be relaxed, and it will naturally meet the requirements.

Crotch: the crotch should have the tendency or intention to support the round.

Knee: As I said earlier, in order to slightly convex back of the life gate, you need to bend the knee to match. The general preoccupation is to bend the knees to the extent that the knees do not exceed the toes.

Feet: the feet are firmly planted on the ground, and there is no unnecessary exertion. The general precepts of the pile method is that the two feet are parallel and forward, but some special pile method will have a different angle. The center of the body falls on the feet, and depending on the requirements of different stances, the fall point is not quite the same, but most of them require that it be in the area of Yongquan, that is, about 1/3 in front of the feet.

Toe: natural landing. Some special piles require forceful grubbing of the ground, which needs to be implemented according to the specific pile method.

Legs, due to the bent knee, the body's entire weight usually straight knee to bear, the force is mostly by the bones straight to bear, and after bending the knee, involved in bearing the weight of the tendons and muscles will be different, the initial will feel more than the upright more laborious or easy to fatigue. At this time, the requirement for the legs is to seek relaxation in the tightness, under the premise of maintaining the posture, under the premise of gradually exercising the endurance of the legs, as far as possible, relax, relax, and then relax.

We have briefly introduced the postural requirements for each part of the body, and the careful reader may notice that there is no explanation of the hips. This is because it is difficult to experience the requirements of the hips, and therefore too much attention to the hips in the operation process will cause tension, so the specific requirements of the hips, we put in the introduction of the specific stances, when necessary, a separate explanation.

Breathing, in general, requires natural breathing, attention to breathing, but does not artificially strengthen, change the state of breathing, unless in the special function of the exercise method, there will be a special breathing exercise method.

Spirit, the traditional exercise without exception requires that the spirit of quiet, emotional relaxation, the intention to focus, to maintain a transcendent and pleasant state of mind. Do not perform standing pile exercise when your emotions are in violent flux.

The height of the standing pile. Standing piles, different heights, different strengths, different degrees of exercise, exercise effect is different. Generally speaking, stand low, effort, its gas thick, practicing less intention (the degree of quiet), fast reaction, stand high, less effort, easy to relax, easy to enter the quiet, its gas fine, coupled with the breathing, with the intention, as well as with the gong method, the effect of the workout and the function is not the same.

So, leaving aside the special exercise methods and purposes, we carry out staking exercise, only from the height of the stakes, in the end, what the height of the selection, or what height, can play the best and fastest effect, standing too low, overload may not be able to achieve the best workout effect, standing too high, and worry about fitness effect is too slow, especially young and strong people, in the experience of life, the heart and mind is still not Accept or prefer quiet exercise methods, how to find a good entry point for the height of the stakes? In fact, previous generations have done a lot of exploration, and each school has its own inheritance and habits, such as Tai Chi, in the past, the cold weapon era, practicing Tai Chi is also a real sword to break into the jungle, the exercise is less than the low frame, just to the era of health care, the high frame seems to become the mainstream, and the ensuing Tai Chi techniques tend to be more loose and airy and subtle. Although each sect has some special experiences and insights that are kept secret for the sake of survival in the process of inheritance, with the progress of the times, the concept of survival of traditional sects has been gradually thinned out, and the traditional exercise methods are being gradually publicized and integrated, and some of the secrets shouldn't be secrets. any newspaper, magazine or website, which means that this is the first time that it has been disclosed. Maybe the readers will say, what in the world is so mysterious? In fact, some of the traditional exercise tips and tricks once you have explored by all means to get, think there is no great ah, in fact, there are a lot of secret know-how, that is, openly said, you do not know its use or role, but also will be treated as a very common sentence ignored. Regarding the optimal height of the stance, it should also be the traditional saying, fake transmission of ten thousand scrolls of books, the real transmission of a piece of paper. Although it is too simple, the timing is very useful, if the introduction of the standing pile, flat tell you, I am afraid you will not pay attention to and accept, so, said a lot, just want you to have a profound impact.

The optimal height of the standing pile, in a word: the height of the jump!

The so-called true transmission of a sentence, not you hear a sentence to completely understand the reasoning, on the basis of a sentence, there is a considerable work of interpretation. Although the height of the jump is the optimal height of the stance is relatively easy to understand compared to the exercise of the internal landscape, but still need to briefly explain: we can do an experiment, jump in place to touch the high, we have done it. That's right, when you jump in place to touch high, you will squat, and then try to jump up, at this time, you pay attention to the height of your squat? This height, is the most suitable for your current physical strength height, is the most can realize your potential height, that is to say, as a staking exercise, this height is your optimal entry height! By the same token, how wide should the optimal width of the two feet be? I think you readers have guessed the answer, yes, the width you naturally use when touching up for a jump is. But to theorize, it's shoulder width, the optimal width to support the body.

Standing piles of the hour, place and direction

Theory of Chinese medicine, the human body qi and blood operation, different hours, different meridians of the qi and blood is not the same, so strictly speaking, any kind of exercise, different seasons, hours, direction, etc., there should be a relative standing piles of time and direction. But this is only theoretically, because human evolution to this extent, for the natural world of all kinds of spatial and temporal influence of the sensitivity has been reduced to the most convenient self-protection degree, try to imagine if human beings on the nature of the very slightest change are sensing strong words, it is impossible to adapt to the survival of the planet. Therefore, when we do staking exercise, especially at the primary stage, the influence of the time, place and direction of staking on the human body is negligible. However, when the natural time and space environment undergoes a drastic change, the human body can easily feel its influence, so we should also make corresponding adjustments when practicing staking. When practicing outdoors, we should pay attention to the fresh air, but we should avoid windy places, such as trees and flowers, streams and lakes are more suitable. In winter, if you practice indoors, you should try to keep the air as fresh as possible. For example, sudden changes in temperature, wind and rain, thunder and lightning, rain, snow, fog and so on is too outdated, we should still avoid such drastic changes in the time to exercise. Time, mental fatigue, physical exertion, too hungry and too full and so on time, should be avoided to stand pile exercise. It should also be noted that after the meal should be separated about half an hour before it is appropriate to stand pile exercise, after the station also do not drink water immediately, especially cold water. Before practicing, you should finish urinating and defecating, and the belt of your pants should not be tight.

The time each exercise adheres to

The scripture cloud: "a person a breath pulse line three inches, a breath pulse line three inches, breathing fixed breath, pulse line six inches. People a day and night, where 13,500 breath, pulse line 50 degrees, around the body." That is to say, the human body qi and blood to circulate the body 50 times a day and night, according to the 24 hours a day, qi and blood completely circulate the human body for a week is about 0.48 hours, about 28.8 minutes. We exercise, generally the best is a complete cycle of qi and blood cycle, that is, each exercise, at least should complete a cycle of qi and blood that is 28.8 minutes, plus the preparation to adjust in order to enter the state of the general requirements of the exercise should not be less than 30 minutes, this is the reason. When you have gained insights from exercising and are able to experience the subtle changes in your body, you will be able to appreciate the impact of this time cycle on your body. For example, we talked about in the meditation miscellany, meditation about half an hour, there will be a very special feeling period, is because this is the time to enter the state of practicing qigong special qi and blood yin and yang alternation, usually manifested as a short-lived qi and blood alternation is not smooth and the god loss of moistening and nourishment, resulting in irritability of the mind. We have repeatedly emphasized to ensure that each exercise time, the reason readers should understand, so we should pay special attention to exercise time, time, in the Chinese vernacular is also called kung fu, with kung fu in order to exercise "kung fu".

On the height of the stakes, readers often have many questions, and generally ask the most is the difference between high stakes and low stakes of the exercise intensity and effect. Some people say, "My physical strength is not strong enough to take the pile stand higher, will it be effective? Will the effect be reduced? And so on. Generally speaking, as long as you are still physically fit and can insist on taking the stakes lower, you should do the low stakes exercise first. The reason is that we will discuss the relevant theories in the chapter related to the level of exercise, and we will only make a brief explanation here: low pile, according to the past, start to exercise the thicker and shallower part of the human body's qi and blood, so as to lay a good foundation for the future depth. At the same time, because of the emphasis on posture, breathing, ideas require shallow, mobilizing the body's energy is relatively "coarse", so that we do not think that the coarse is the level of low, but if the beginning of the exercise of the depth of the fine focus on the idea of the type of method, the internal movement is not everyone can correctly grasp, or that there is no "coarse and shallow", but the internal movement of the body is not the most important thing. In other words, without the foundation of "coarse and shallow", most people cannot grasp the internal movement of the deep and fine. There is another reason that the qi and blood movement triggered by the low pile has a greater corrective effect on the superficial level of the body, it almost does not give you the opportunity to interfere with artificial ideas, destroying and destroying their own operation, that is to say, the role of the exercise body is more direct, faster, more natural, and easier to experience. Because his exercise level closer to the "quality" level, the body's exercise effect is also the largest, especially to exercise the body as the goal of the public, the beginning of the use of the idea of focus, relaxation is easier to exercise methods, once the grasp is not good, and often want to go too fast, and in the inner landscape of the complex when which a grasp on the body instead of having certain Side effects. Although so, high pile exercise is also the same is very good exercise method, just exercise to grasp the key points. If the body is a little bit poor for low pile has not adapted to the people, can be appropriate to raise the pile frame, raised to what extent for the limit? We still use time to limit. For example, some people say, I want to start from the high pile, gradually reduce the amount of exercise to increase, then you can choose a height, you can stand very hard more than half an hour, remember not easy to reach, but very hard to reach the height. When you are able to maintain this height for a certain period of time, and after you have adapted to this height and your body is able to relax, then you can increase the amount of exercise and lower the stakes. Why do you need to go to the lower piles after practicing the high piles? Isn't it true that the higher piles will be deeper and finer? The reason is in the word "through". Readers can ponder over this word when they exercise to a certain extent. It is just like a college student who does not necessarily know how to do the most difficult questions in high school. For those who are physically weak and cannot do the low pile exercise, the high pile exercise is also feasible. To what extent? Even if you can only lie in bed and can't move, barely able to lift a finger, you can carry out pile exercise. Or limbs completely unable to move, conscious, but also the same "pile Gong" exercise.

Here, I've said so much, but in fact I want to say that as long as you choose to do piling work, whether you start with "a slightly higher piling frame for more than half an hour at a time" or "a cumulative half an hour's workout with a low pile" can be done according to your own physical condition and preferences. However, we still recommend people, especially young people, to start with low-pile exercise as long as their bodies can withstand tens of seconds of low-pile exercise. You will slowly experience the strength of its "cleaning, organizing, and conditioning" of your body.

There are many people, for female compatriots to carry out traditional exercise more taboo, that women have a different from men's special physique, is not suitable for the practice of traditional fitness methods, in fact, this is a kind of erroneous point of view. Undeniably, in the traditional exercise methods, there are some are not suitable for women to exercise or not suitable for women's special period of exercise, but we as long as we understand the principle of traditional fitness, grasp the principle of exercise, do not choose not suitable for female compatriots, adjust the amount of exercise in special physical condition, it is possible to practise the traditional fitness gong method and achieve good results. For example, Ms. Secret Jingke followed Mr. Wang Xiangzhai to carry out standing pile exercise, not only cure their own diseases, but also healthy and long life, more than 90 years old can still park to teach the younger generation to practice standing pile, for the promotion of standing pile fitness to make excellent contributions.

Standing Pile is the best exercise method for everyone.