kung fu power · 06/05/2022 0

Chen Style Tai Chi basic Kung Fu bench pile

Introduction to bench pile


Tai Chi Kung Fu is the Kung Fu of the waist and legs. The waist includes the crotch. The beginners of Tai Chi cannot complete the movements and essentials of Tai Chi because their legs are not strong enough and their crotches are not loose. Through bench training, they can quickly increase their leg strength and enrich their internal power. From this, they can learn how to loosen their crotches and make their crotches loose and sink, laying a solid foundation for future practice!


Bench piles are also divided into elevated bench piles and low frame bench piles. Except for the difference in the height of the frame, the other essentials are all the same.


Scholars can choose elevated or low shelves according to their own conditions. Friends with slightly lower physical strength can choose to practice elevated bench piles step by step. When they are strong, they can practice low bench piles. Friends with good physical strength can directly practice low rack bench piles.


As long as the included angle between the thigh and calf is adjusted to 90 degrees when standing at the stake, it is a low bench pile.


Origin and development of bench pile


There is no way to verify the specific origin of the bench pile. I only know that it is one of the secret skills of Chen Style Tai Chi family martial arts frame. In the past, it was never passed on to the outside world. It was only taught to his own descendants. If he taught disciples or others, he would only teach moves. The so-called teaching boxing but not piles.


With the development of science and technology, the fighting function of Wushu has been relegated to the second place, so some previously unknown stake skills have been slowly discovered and excavated.


Mr. wangminfu was deeply distressed to see that people who practice Tai Chi generally have knee injury problems, and even many knees that are advertised as “masters” have been damaged. So he decided to tell the Tai Chi fans how to practice without hurting their knees – practice bench piles first!


The reason why beginners hurt their knees when practicing Tai Chi is that their legs are weak and their crotch is not relaxed. If you want to relax your crotch, you must practice your leg strength first. The bench pile is the fastest way to enhance your leg strength. Some boxers will have questions about whether it is necessary to practice bench piles to increase leg strength. Is it OK to run or squat and stand up?


The answer is of course not.


Running or squatting and standing exercises are only muscles, but also scattered muscle blocks of the whole leg; The bench pile mainly practices the tendon on the outside of the thigh, which is used to strengthen the tendon. The so-called “tendon” skin and bones are practiced outside, not just the muscles. Of course, the bench pile will also practice the muscles at the beginning. However, please note that the muscle and tendon on the outside of the thigh are what we need. When the bench pile has a certain foundation, our crotch can naturally relax and the problem of knee injury can be avoided.


Essentials of elevated bench pile


1、 Stand with your back to the wall, with your feet parallel and shoulder width, and the distance between your heels and the wall is 30cm-40cm;




Chen Style Tai Chi basic Kung Fu bench pile-illustration-

Teacher wangminfu demonstrates the side of elevated bench pile. Teacher wangminfu demonstrates the side of elevated bench pile


Elevated bench pile internal mind skill


1、 It means that the upper body muscles are completely relaxed, like hanging on the skeleton. Holding a warm balloon (the size of a basketball) in both hands, put it on the abdomen Dantian;


2、 The tongue touches the palate, inhales with the tip of the nose, and retracts the eyes at the same time. When exhaling, exhale with the mouth, and the tongue is naturally flat. At the same time, the eyes are infinitely far away (be careful not to look up);


3、 When inhaling, you want to lift your hands and support your elbows slightly (don’t move in appearance), and the warm balloon on your hand gradually increases with the inhalation; When exhaling, both hands sink naturally, and the balloon returns to its original state;




Beginners are required to stand for 3 minutes in the morning and evening every day, and gradually increase the time and frequency of practice, so as to reach 30 minutes in a month, and then carry out the second stage of “limitless pile” practice


Practice guidance for self-taught elevated bench pile


Don’t rush to practice when you see the tutorial. The essentials have been clearly written in the tutorial. Be sure to read the tutorial carefully. First read it through several times, and then taste it carefully one by one. When you understand the tutorial, you can start practicing.


First, pay attention to the distance between your feet. It must not be too wide, that is, the width of your own shoulder. Moreover, your feet should not become the outer splay and the inner splay.


Second, pay attention to the distance between your feet and the wall. Be sure to ensure that your hips are close to the wall and your legs are vertical to the ground after squatting. If you are too far or too close, it is easy to put your strength on your knees.


The third thing to pay attention to is that you should never completely rely on the wall. The purpose of leaning against the wall is to practice leg strength without maintaining your front and rear balance. Never lean against the wall to save time. The initial stage of practicing is not about the length of time. In order to achieve the key points, you should loosen your whole upper body and sit on your thighs. The more relaxed your upper body is, the better.


Fourth, in order to better shrink the crotch, it is allowed to raise your hips a little first, and then put your waist back when you can feel the difficulty of your two thighs rather than your knees. At this time, make sure that the force is on both thighs, and do not move to the knees.


Fifth, if you have achieved all the above points, you should pay attention to including the chest. If the chest is too large, it will become a cauldron. Do not hold your chest up. Once you hold your chest up, it is easy to cause suffocation.


Sixth, pay attention to sinking the shoulders, and stretch the two shoulder blades slightly to both sides. Never buckle your shoulders forward or shrug your shoulders. It’s easy for your breath to rise and cause suffocation.


Seventh, be careful not to raise your head or lower your head, that is, slightly lead your jaw to Baihui Point.


Eighth, pay attention to breathe in and out. Just start breathing naturally. Just like your usual breathing, the more natural the better. When you can do this, turn to the antebellum breathing. After a period of time, when the Qi can sink completely, turn to the counter abdominal breathing. When inhaling, pay attention to slightly lifting the anus, just like forbearing to defecate, but don’t go too far, just a little.


Ninth, we should persist in practicing for one day, working for one day, and not practicing for ten days. Kung Fu lies in accumulation. You can practice more times. The starting time is not very long. After you master the essentials, you can gradually lengthen the time, stand until you have done your best, and then stand again after a little rest. Practice this over and over again.