Fundation Course (I) High Bench Pile

快乐宝贝

Purpose of High Bench Pile Training:
The begginers can not meet the action essentials of Taiji Quan with their legs short of strength. Through high bench pile training, they can increase the strength of legs quickly, fill up internal strength, and lay the fundation for later practising.
Essentials of High Bench Pile:
I. Standing with the back against the wall, two feet parallel as wide as two shoulders, the distance from each heel to the wall is 30cm to 40cm.
II. Bending your knees to squat, with the coccyx part against the wall gently, the back neither on nor off the wall, and your shanks vertical with the ground (The angle of the thigh and the shank is 120°).
III．Shrinking your crotch and putting the strength of two knees into the tops of your hips, then the two tops sink along the groins to have the muscles of two thighs enstrengthened. Don’t have your knees enstrengthened
, or they will be sore.
IV. The center of gravity should fall on your two heels, not two soles, with two shoulders sink naturally, the chest slightly closed, the lower jaw drawn back, the larynx hidden insdie, and two hands on the thighs naturally.