? 1. Definition of vertical pile
Standing pile refers to the body standing still like a wooden stake, which originated from ancient religious ceremonies. It is an important part of China Wushu system. Martial arts schools of past dynasties, such as "Ma Bu Zhuang", are valued by practitioners and regarded as basic training in Shaolin Wushu and some southern boxing schools. As the saying goes, "if you don't practice boxing, you will spend three years in prison." In the core of Neijia Boxing, there is a saying that "all methods come from Santi", but in some young boxing styles, such as Dacheng Boxing and Lu-style structure, the standing pile is pushed to an unparalleled position.
? 2. Main forms of vertical piles
The variation forms of standing piles are: Zama (a name in southern China martial arts), Santi (a name in northern Xingyiquan) and so on. There are many schools of standing piles, including Chinese medicine pile method, electrodeless pile method, tai chi pile pile method, Hunyuan pile method, Emei pile method, Wudang pile method and Shaolin pile method.
Standing pile is a unique training of China Wushu, which is a major feature that distinguishes China Wushu from western Wushu. Throughout the western martial arts, it is basically focused on the increase of muscle strength and the training of external body. The training method is nothing more than weight-bearing exercises to enhance physical fitness for fighting, which is called "external work"; China Wushu pays more attention to "internal tune", that is, the adjustment of the internal mechanism and the cultivation of the habit of exerting strength, and pays attention to giving full play to the internal posture energy. Therefore, most western boxers are tough and explosive, while China's wife is often physically exhausted, but under one blow, the attack is extremely strong, which is formed by the differences in the theme and direction of Chinese and foreign martial arts research, and the standing pile is a very representative training mode formed under this training concept. Most boxing systems take standing piles as a basic training, just like Dacheng Boxing. 70% of the time is spent on standing piles, and then strength, walking and exerting force are carried out on the basis of standing piles. Some people regard standing piles as a kind of in-depth training, that is, first learn the movements, that is, all kinds of trajectory movements, and then stand piles.
3. Standing posture
The common practice methods of standing piles are: feet are shoulder width apart, knees are slightly bent, arms are bent in front of chest or abdomen, the distance between hands is about 10 cm, and fingers are opposite. Then adjust your figure: keep your head straight, your chin miniature, your ears flat, your shoulders at the same height, your hips at the same height ... and then adjust your spirit: keep your eyes low and look straight ahead, and your ears high and listen straight. Baihui lifts it up ... and then relaxes the whole body: check from the top of your head and relax the whole body one by one until your knees and ankles land firmly. Check, adjust and experience the feeling of relaxation and alignment step by step. At this time, you should have achieved the purpose of supporting your back, shrinking across the roots and hanging your hips like a bell hammer ... Experience the feeling of "empty collar, heavy shoulders and elbows, chest stretching, loose waist and hip convergence ...", experience the feeling of sinking your abdomen and experience the feeling of preparing five bows. At this time, the relaxation is not soft, but the whole body is a whole, in a state of "not loose, not show". There are not only quiet Gong Zhuang, but also touching Gong Zhuang.
4. Standing pile is not only an effective way to practice basic skills, but also an effective way to keep fit.
Stand on the pile (round pile) with your feet shoulder width, stand silently, adjust your mood, relax your body, breathe smoothly and have a peaceful mind. Bend your knees a little like sitting down, hold the ball with your hands up, your hands shoulder width apart, your fingers open, your palms inward, your wrists slightly inward, and your feet seem to take root. Shoulder sinking and elbow lowering, including chest pulling and back pulling. Hang it a hundred times and fall into the perineum. Relax your shoulders and don't shrug. The elbow is about three fingers wide, lower than the shoulder, and can also be pulled to shoulder height. Look ahead and replace all thoughts with one thought. The generated distractions turn a blind eye to it and turn a deaf ear; Everyone who comes is welcome, and everyone who goes is not left. The pile is comfortable and not stiff, but the action essentials should be correct and cannot be staggered. Keep your head straight, your neck straight and symmetrical. Xingyiquan is called round pile, and Italian boxing (Dacheng Boxing) is called flat-footed pile holding.
5. It's time for piling.
Don't pursue time, twice a day, morning and evening 1 time, don't be greedy; Because it lasts too long at first, it is easy to hurt your knee. You can stand on an empty stomach and stand for an hour after meals. The length of time should be as long as you are not tired, but it should be intense. It is better to stand until the whole body is hot and sweaty. You'd better drink a cup of hot water before standing. For example, female friends can start from 5 minutes, then stick to it and gradually increase. Male friends can insist on 10 minutes at a time, so you don't have to worry about the length of the pile. When you can only stand for one minute, standing for one minute is the best. If you can stand for 10 minutes, it will be uncomfortable to stand for 12 minutes. I'll give you a one-minute schedule. After a month's practice, men and riding piles can last about 5 minutes, about 3 months, men can stay at the level of 5- 10 minutes, and from 3 months to half a year, they can stay at the level of 10- 15 minutes, from half a year to one year, 65438. If you ride a horse, women can easily persist for 20 minutes and men for 30 minutes. If you persist in standing, you will get well.
6. Advantages and disadvantages of vertical piles
Benefits of vertical piles
Symptomatic hypertension-the nervous system works faster, and the functional changes such as arteriosclerosis or coronary artery work slower.
Symptomatic neurasthenia-general dizziness, brain swelling, headache and other symptoms are relatively easy to treat, and the speed of effective depends mainly on whether the nerves are stable. Those who cause indigestion or constipation have a slow effect.
Symptomatic cholecystitis-most patients who have experienced cholangitis have undergone cholecystectomy, and some have turned into liver and spleen diseases or neurasthenia. According to the situation of several patients in the past, the symptoms gradually eased during the exercise, and the effect was good before and after recovery. It is difficult to predict whether they will be sure in the future.
Symptomatic arthritis-Rheumatoid arthritis and polyarthritis are easy to treat, while acquired arthritis is difficult to treat.
? Stuffing is a symptom of gastrointestinal diseases-it works well, but it is slow. It takes three or four months to be light, and eight or nine months to be heavy, ranging from three to five years.
Standing on the stump is a symptom of hemiplegia-patience and perseverance can generally be cured or alleviated, but this disease is most likely to recur. You must practice while avoiding anger, colds and fatigue. If the tongue and hands and feet are not good, there is no treatment.
? In addition to the above advantages, practicing standing piles can also play a role in treating insomnia. However, the treatment of insomnia by standing piles also requires that we can stand well in the right posture, use the right gas and use the right legs to achieve the effect of treating insomnia. It should also be noted that this function must be practiced every day, otherwise it will be wasted.
Harm of vertical pile
? The wrong standing pile is harmful to health, because the posture is wrong, and the support points between bones are naturally wrong, which will hurt the bones after a long time.
Don't stand in a bad mood. If you are in a bad mood, it will make your blood attack you. Be sure to keep your body vertical and avoid incorrect movements.
? 7. Pay attention to your physical condition
There will be some changes in the process of standing piles, such as sweating at first, gradually decreasing after a long time, or gas rushing upward, or people will be numb, numb and even dizzy. This is caused by the movement of qi, so don't worry, just adjust your breath after standing. Some people won't react, which varies from person to person, so everyone should know fairly well and don't panic. After standing the pile, you can drink a cup of boiling water, walk slowly for tens of meters to relax, and don't do strenuous exercise just after standing.