How to do it right? How to properly zack the step

Step 1: Open your feet 15 degrees outward, shoulder-width apart, and squat slightly. Why do you want to open out?

Because the human femur is externally rotated at 15 degrees. This position is the most non-physiological action of the human body. In front of you, the neck is attached to the collar of the clothes (hanging on the head), wear a blouse, so that the clothes are gently attached to the back (the body is centered), and the muscles of the shoulder blades are slightly pulled away to all sides (pulling the back), so that the chest cage naturally develops and forms a small inner arc (including the chest), which means that a hot steamed bun is sandwiched under the armpit, and a 10-gram balance weight or an empty inkwell (falling elbow) is hung on the elbow, and the shoulders are not allowed to shrug (heavy shoulders).

Stand like this and breathe slowly through your nose. In this way, I feel that both ribs and abdomen have a feeling of fullness (Qi Shen Dantian, this is done naturally, don't care about Qi). Wrap your hands around your chest with your palms facing inwards and your palms facing each other.

Practice this for a while. This is the position that should be guaranteed in the martial arts by training all parts of the body.

Step 2: Start turning your toes forward. This is done to gain a writhing force.

However, although the toes are forward, the knees still need to be facing forward, so that a slight twist is formed, and a force is obtained. This is the first thing to do with a little bit of force on top of that. This force is the force on the legs, and when you feel this force, you have footwork and turning.

What is it? The Hunyuan pile of the inner fist!

Step 3: Shift your center of gravity down and gradually squat deeper. This is to gain downward force.

At this time, in addition to the pair of forces on the toes and knees on the legs, there is a downward force, which is the gravitational force of the body. To overcome this gravity, place your weight on the spring and center your body so that your knees and ankles gain an upward force to keep yourself from sitting on the ground. This is the second force.

Experiencing this force, there are bounced legs, jumps, and jack drops.

Fourth, spread your feet wide until you reach two feet until you are three feet wide. In this way, another force is obtained, which is the force of abduction. To overcome this force, the calf and thigh muscles begin to work, creating a counterforce to gain balance in the body. Experiencing this pair of forces, there are horizontal kicks, split kicks, and hook kicks.

In the fifth step, the hands are changed from encircled to flat, with the palms facing down. After being surrounded by hands, I have developed a tense strength, and this tense strength is. The force of holding the hands inward and the armpits outward can be practiced from the second step.

After experiencing this force, straight punches, flip punches, hook punches, and hook punches are not difficult. When the hand becomes flat, there is a pair of force that the shoulder wants to send the elbow out, but the elbow also has to fall down to ensure the level of the arm.

The Siping Horse is the highest stage of the Zama step, and four pairs of main forces appear throughout the body. At this point, you will gain the ability to exert force in almost all martial arts movements, so it is said that Zamabu (basin) is the ancestor of boxing. The Hun Yuan pile is the basic stage of Zama Bu, and there are only two pairs of forces on the whole body, but this is the foundation of the foundation.

It doesn't take long to practice zama steps, but it takes experience.

The legs are parallel to the ground.

The legs are three feet apart.

Horse step: the feet are parallel to each other, the distance between the left and right is about the length of my three feet, the thighs are bent and the knees are squatted horizontally, the toes are slightly buckled, the knees are swinging outward, facing the front, the knees are not on the toes, the hands are fists at the waist, and the eyes are level with the front.

Essentials: Chest up, waist down, hip drop, body center of gravity between the feet.

Here's how to do it correctly:

Open your feet 15 degrees, the same width as your shoulders, then squat slightly, your toes begin to turn forward, the center of gravity moves downward, gradually squatting deeper, your feet wide, reaching your feet until you are three feet wide, your hands are changed from encircled to flat, palms down.

Take it one step at a time. It's better to slow down than to stay interested. Master the core, you can change it yourself:

For example, do it several times a day and only punch a hundred punches at a time. In this way, after a long time, you can also work hard. But the point, of course, is the fifth step.

At that time, kung fu was mainly on the hands.

When striding a horse, the legs should be parallel to each other, keeping a distance of three soles between the feet, and the toes should be tied down and the toes should be parallel to each other. The knees should be propped outward, the knees should not exceed the toes, and the thighs should be parallel to the ground. At the same time, the hips are adducted forward, and the buttocks cannot protrude.

This can make the crotch into an arc, which is commonly known as the round crotch. Do not pull the chest with the chest, the chest should be flat, and the back should be round. The hands can be wrapped around the chest, like a ball. The ethereal spirit pushed upwards with all its might, and the top of its head seemed to be suspended by a thread.

There are three stages of horse step kung fu: standing firm, standing solid and standing empty, and the one-legged horse step is the stage of standing empty. It means that the standard action of standing upright and stepping is to stand upright, the body does not move, but the center of gravity should be moved to one foot, and the other foot can be lifted freely.

Categories: Sports Sport >> Fitness.

Problem description: How do you do it? What are the essentials? How many pictures are better for me?

How long do you usually get it? I've just started practicing these days, and I can't even hold on for 30 seconds. Also, may I ask which aspect of Zama step is exercise?

Thank you, please advise me.

Analysis: Horse step is the foundation of many schools, the horse step of each school is similar, there are two main purposes of standing horse step pile, one is to practice leg strength, the other is to practice internal strength. Standing on the pile is to gather gas. The horse step standing method of Tai Chi is now introduced.

Keep your legs parallel to each other three soles apart, then squat down with your toes parallel to each other, and don't skim outward. Brace your knees outwards with your knees no longer than your toes and your thighs parallel to the ground. At the same time, the hips should be adducted forward, and the buttocks should not protrude.

This can make the crotch into an arc, commonly known as a round crotch. Pull out the back with the chest, do not hold the chest up, the chest should be flat, and the back should be round. You can wrap your hands around your chest like a ball.

The void spirit is strong, the head is pushed up, and the top of the head is like being suspended by a thread.

This is the basic requirement of horse walking. At the beginning, it was not easy to stand for a long time, and it was good to be able to stand for 5 minutes, but it was important to persevere, and being able to stand for half an hour was already an achievement.

Ma Bu generally does not need to guard the dantian, and after a long time, he will naturally gather the dantian. The one-legged horse step is the stage of kung fu that can be naturally reached after the two-foot horse step is proficient, and it is the result of practice. On the other hand, it is impossible to walk on one foot if you don't stand well.

It is also very clear in your question that this is the stage of Zamabu, that is, the level of Kung Fu.

The horse step kung fu I know has three stages: standing firm, standing solid, and standing empty, and what you call a one-legged horse step is also the stage of standing empty. It means that the standard action of standing upright is to stand upright, the body does not move, but the center of gravity is all shifted to one foot, and the other foot can be lifted freely.

So it's still down-to-earth, it's good to be able to stand on your feet, and your kung fu will naturally go up.

Supplement: Shoulder-width width or three-and-a-half feet are fine. The Siping Horse of Northern Shaolin requires a distance of four feet, and some schools of Southern Boxing require a narrow horse (feet with shoulder width).

There is a difference between the parts of the exercise between the wide horse and the narrow horse, and the movement of the narrow horse is relatively difficult, especially the low and narrow horse steps. It is easy to have problems with buttocks and shy breasts, and the movements are not easy to standardize. If you make a mistake, of course, you won't be able to increase your strength, and you may even get hurt.

At the beginning of the exercise, it is advisable to stand in a big stride, and three or a half feet are more appropriate.

Posture 1: Four flat horse steps. Stand with your legs together and your feet parallel (about three times the length of your feet).

Bend your knees and squat, your thighs are slightly flat, your toes are buckled, your toes are gripping the ground, your center of gravity is in the middle of your legs, and your knees are abducted perpendicular to your toes. The crotch is rounded, and at the same time, attention is paid to keeping the head straight, neck straight, chest, abdomen, levator anus, waist, hips, shoulders, and buttocks. Put your hands together in front of your chest and look ahead.

Position 2: Wide horse on feet. Everything else is the same as Pose 1, with your hands folded in front of your chest, fingertips facing each other, and your eyes looking ahead. Relax and be natural.

Position 3: Push forward with both palms and bend your four fingers. Still in a standing position, with your arms flat in front of your chest, palms facing outward, and your four fingers bent and index fingers standing upright, as if pressing and pushing.

Posture 4: Double-peaked piercing ears. The rest is the same as Posture 1, the arms are stretched straight to the sides, the hands are formed into willow leaf palms, try to face outward with the side of the little thumb, and the arms are level with the shoulders.

The wrist is bent and straight, the little finger is supported parallel to the left and right, the wrist is flexed about 90 degrees, and the elbows are slightly flexed. Look straight ahead.