What is the most effective Zama step , and how long can it be maintained?

"Zama step" must be practiced every day.

Straighten your hands deep and spread your feet a little apart.

Hold on as long as you can each time.

We train every day to "zama step".

The coach told us not to move for 30 minutes.

Otherwise, it's 1 hour.

Two 90 degrees, thighs and the ground are parallel, calves and thighs should be 90 degrees as much as possible, the back should be straight, and the upper body and thighs should be 90 degrees as much as possible.

Zama is the top of the two instruments that stabilize the lower plate Bajiquan.

Standing motionless will only strain the psoas muscles. Horse step, horse step, the important thing is a horse word, to stand up a horse. Have you ever seen someone riding a horse? The man galloped on the horse, and his body fell with the horse.

Horse step is the foundation of boxing that the sages learned from horseback riding, so when standing, they must also stand together and stand up for a horse out of thin air. People gallop on horses, and the undulating strength is with the help of horses, so they can't do kung fu, but it's different on flat ground, and this undulating strength is equivalent to integrating the horse into the body.

If you stand motionless and put your weight on your knees, if you squat for a long time, your knees will definitely have problems.

Squatting must be strong first to the sole of the foot, when getting up, the five fingers of the soles of the feet should be picked on the ground like chicken feet, the five toes are picked, the bones and muscles of the calves are involved, the knees are naturally up, the knees are straight, the thighs are tightened, the waist is raised, and the abdomen is tightened. It's a boost. The strength of the prostration, the soles of your feet must be ducks and geese, and the flippers and fingers must be loosened.

In this way, the knees are loose, the thighs are loose, the waist sits, and the abdomen is bulging. The amplitude of the fluctuation should not be large, that is, the distance of the toes is an inch. You are on a rampage together, and you must always be precise in the squatting of this inch distance.

The more accurate, the better!

Also, when standing, you have to volley your head into the void.

As soon as you climb high and look far away, your vision will be broadened, your mood will be relaxed, and your fatigue will be relieved. This is the volley void top. When the horse is galloping, the person's vision is particularly broad, so that the horse riding does not feel tired.

In the same way, when a person gets seasick, he stands on the deck, blows the wind, and looks into the distance, and he will not faint.

Therefore, when standing on the horse, not only do you have a volt together, the strength must be in place, and the same vision must be open, and there is an artistic conception of climbing high and looking far away.

The best number of minutes a day is related to its specific situation, and long-term squatting is recommended to exercise for 5 minutes a day.

Squatting is a fitness method that tests endurance, if the initial squatting exercise is carried out, it usually lasts for a short time, generally about 1 minute, and should be stopped in time when you feel exhausted. If you force yourself to continue to persevere, it will not benefit the muscles of the body and may lead to strain or strain. After persisting for a period of time, the exercise time can be gradually extended, and the time of squatting can be controlled to about 5 minutes.

At the same time, the method of squatting and stepping should ensure that the norm is standardized, so as to have the effect of exercise, the specific method is to spread the two feet, keep the distance between the two feet at about 60-70cm, the toes of the two feet parallel forward, the legs bend downward, and keep the thighs parallel to the ground. In addition, it is advisable to warm up well before performing squat and step exercises to prevent cramps.

1 Subject to availability.

If you are a beginner, then the intensity of the horse step should be gradual, generally you will spend half a month to practice the high pile horse step, and the time of each high pile horse step is recommended to be controlled at about 3-5 minutes. After a period of time, the body will gradually adapt, and the duration can generally be extended to 5-10 minutes.

After a month, it is usually possible to reach the level of squatting in the pile, and the time of the zama step can be extended to 20-30 minutes, and the practitioner will feel very comfortable when tying.

21. The muscles of the thighs can be exercised by using the Zama step, so as to enhance the strength of the thighs and the stability of the knee joints, and provide a good support and protection effect for the knees when performing other sports.

2. Zama step is a kind of action with a strong sense of balance, through which the sense of balance of the human body can be exercised, delay the degeneration of the cerebellum, and play a role in resisting aging.

3. Regular practice of Zama can also help consume human body fat and play a leading purpose.

31. First of all, open your feet 15 degrees outward, keep them shoulder-width apart, and then squat slightly.

2. After adjustment, turn your toes forward, so that you can get a twisting force.

3. Then move the center of gravity downwards and gradually squat deep, so that you can get a downward force, and the specific degree of squatting depth is subject to the individual's practice level.

41. If you feel that your body is leaning forward when practicing horse steps, it does not mean that the center of gravity is leaning forward, because the center of gravity at this time is generally in the lower abdomen, and this situation is generally that the crotch is not opened.

2. When practicing horse walking, do not let the body squat down, but let it sit back.

3. At the beginning of horse training, there is no need for the thighs to be parallel to the ground, and the crotch at this time is slightly higher than the knees.

In training, the duration of zama steps can vary from a few minutes to tens of minutes.

Zamabu is a common standing posture in military or police training to enhance standing stability and muscle strength. The duration of the sustained zama step will vary depending on the purpose of the training and individual ability.

In training, the duration of zama steps can vary from a few minutes to tens of minutes. Beginners may need to gradually increase the duration, adapting to the body's endurance and strength requirements. Generally speaking, when training to stick to the zama step, the time can be adjusted according to the individual's comfort level and ability.

The key is to be mindful of maintaining proper posture, following the instructor's instructions, and gradually increasing the time and difficulty during training.

Minor balance adjustments and leg movements while zama walking can improve the flexibility and range of motion of the leg joints. Zama steps can improve body stability, leg strength and posture, increase body flexibility, and develop a person's concentration and endurance. However, different people's physical conditions and training goals will vary, and it is worth noting that while zama steps can work leg muscles and balance, standing for long periods of time may cause stress on joints and muscles.

If you feel discomfort or experience pain while performing zama step training, you should stop it promptly and consult a professional trainer or doctor for advice.

General Zama step posture guidance

1. Stand up straight: Keep upright when standing, keep your chest and abdomen straight, and maintain good posture and body balance.

2. Foot distance: feet shoulder-width apart, or slightly wider than shoulders. This pitch can be fine-tuned according to the comfort and stability of the individual.

3. Bend the knees: bend the knees and squat, so that the legs are slightly bent, and the knees do not exceed the toes.

4. Toes pointing forward: The toes of both feet should point forward, and the inside or outside of the feet should not be overturned.

5. Distribute the weight: Evenly distribute the weight between the feet to ensure stability and balance.

6. Pay attention to breathing: Maintain normal breathing and do not hold your breath when doing zama steps.

7. Maintain the posture: Try to maintain this posture, and gradually increase the duration according to the needs and training requirements.

How long does Zamabu generally last:

Novice Zama step is generally 5-10 minutes is the best, in the preparation of Zama step, you must pay attention to your feet to slightly tilt outward 15 degrees, the distance between the legs to keep the same width as the shoulder; When the veteran is in Zamabu, because the leg muscles are developed enough, the balance of the whole body has already known how to maintain, at this time to Zamabu, at least more than 30 minutes, will have obvious training effects.

The best time for novice zama walking is about 5-10 minutes:

Zama steps look simple, but it is still very difficult for novices to do well, because this sport has high requirements for the balance of the flesh of the human legs and the body, and many beginners not only do it not standardly, but also can't stick to it for even a minute. This is mainly due to the fact that you have not mastered the skill of zama step, and normal novices can tie it for 5-10 minutes if they have mastered the skill. If some people are not physically solid enough.

We might as well start by practicing high-pile horse steps and train for 3-5 minutes each time. Once your body is used to the exercise, gradually increase the duration and try to keep it in the 5-10 minute range. Under normal circumstances, after a month of training in this way, you can change the way and switch to a mid-pile horse step, and the duration can be extended by about 10 minutes.

It is best to keep the veteran zama step for more than 30 minutes

When the veteran is in Zamabu, it must be at least 30 minutes to have an obvious training effect. Of course, the longer the zama step is, the better, even if you feel like you can continue to persevere, don't tie for more than 30 minutes too much, the lack of mold ruined so that your leg muscles and knee joints will not hurt.

Zamabu is a compulsory practice in traditional martial arts and some sports. The strength of the legs and the stability of the knee joints can be greatly enhanced through the zama step. And many sports have very high requirements for the knee joint, such as:

Run, bike, basketball, soccer.

In addition, Zamabu can also have the effect of **** and prevent aging. Therefore, many elderly people also like to be in the park, Zama step or Tai Chi, because this is not too intense exercise, it is very good for the elderly, it can refresh the elderly, and there is no harm in it.

The persistence time of Zha Hui Ming Ma Bu varies from person to person, but novices generally adhere to the time of **3-5 minutes**, veterans can tease to persist **5-10 minutes**, and veterans can persist **30 minutes** through exercise in the later stage.

Zama Bushan Shijia can enhance leg strength and knee joint stability, and can also prevent aging. For many sports, the knee joint is very demanding, so the zama step can be used as one of the basic training for sports.

1: Beginners can practice for 3 to 5 minutes because their leg muscles have not yet been exercised, and then gradually increase to 15 minutes with the extension of time.

Two: Zama step is the foundation of many sects, the horse steps of each school are 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.

Three: it is necessary to take it step by step. It's better to slow down than to stay interested. Master the core, and the time can be changed by yourself.

The first step is to punch the low pile (90 degrees) horse step punch (the heart of the fist should be empty), about 100 times at a time (about 30 seconds can be completed), and after practice, you should keep the lower abdomen for three minutes. Practice twice a day.

The second step is to increase 10 times a day, and it cannot be broken for a day.

The third step, after three months, can complete 1000 strokes at a time; It would be better if it could go to 2000; Do not exceed 10 minutes at a time (generally 200 times a minute).

The fourth step, when it reaches 1000 strokes, no longer punches, only practice the four-level horse step pile gong, and stand still. If it reaches 10 minutes, it will end, and the lower abdomen will be kept for 3 minutes.

In the fifth step, when the fourth step is reached without effort, make fists with both hands and bend the elbows to do a double-peaked piercing ear pose (the center of the fist is forward, the fist is facing the ear), and try to pull it back; At the same time, stand on four flat horse step piles, slump over and hold your chest, if it is 10 minutes, it will be over. Aim to keep the lower abdomen for 3 minutes.

Posture standard, step by step!

First of all, debunk a myth: a short period of Zama steps cannot make the eaves walk on the wall, and the tiles are lightly treaded. To put it bluntly, Zamabu is an exercise program for exercising the body, just like push-ups and pull-ups, regular exercise has the effect of strengthening the body.

Zamabu can promote blood circulation in the lower limbs, the foot is the farthest away from the heart, and the way to deliver blood is long, for some people who sit for a long time to do things, it is easy to have peripheral circulation disorders. The most obvious feature is that the feet are cold, even in the hot summer, some people still feel cold. If you often take a horse step can be effective** this situation, even in winter your feet can feel warm.

Zamabu will enhance self-confidence, this principle is more complicated to say, involving endocrine function or something. Long story short, during the zama step, the waist is required to be straight. A straight waist not only looks confident, but also feels confident, so you can try it if you don't believe me.

Another point, as one of the leg exercises, Zama step will exercise sexual ability, hehehehe

With all these benefits, you can't wait to go to Zamabu! Don't worry, exercise is not a whim to do it to exercise a good body, it requires reasonable arrangements and diet. And most importantly, persevere!

As an aside, how do I feel that Zama Bu and Asian squatting have a fight?

However, Europeans and Americans do not have the saying that Zamabu, so it is estimated that they can't tie it.

Academically speaking, Zamabu is a static movement.

What do you mean? Literally, static, naturally, is stationary, this form of movement is to keep you in a single posture and not move.

As long as you have a fitness habit, you should know that standing still means that the muscles will be in a state of tension for a long time, and not everyone can stick to the work.

In addition to zama steps, there are also half-squats against the wall, standing on the crane, as well as planks, human flags, many movements in yoga, etc., all belong to this category.

I don't know what the magic effect is that the answerer wants?

Zamabu has three main benefits for the human body:

First of all, it can strengthen the body, coordinate the endocrine, and stabilize the chassis so that our body can be better exercised, and the qi and blood function can also be greatly improved.

In addition, Zama Step can help the gastrointestinal system to a certain extent, because the movement of Zama Step will change our breathing patterns and movements and traditions, so that we breathe more air than usual, which is also a good peristalsis and massage for the gastrointestinal system.

The third point may be that you who love beauty are the most concerned.

You must not know that Zama Bu is not just for men to practice kung fu, it has the best effect!!

As long as you exercise properly and stick to it every day, you will be blessed with those who are worried about waist fat!

What vest line and A4 waist are all things that can be done in minutes.

However, Zamabu, it is best to have a special person to train, no one has trained and it is best to have a master to help you guide, the posture must be correct, otherwise it will be counterproductive.

Take a look at the standard steps of this big brother below, are you ready for the challenge?

Finally, let's popularize science, what is the correct squatting posture:

Movement 1: Spread your legs shoulder-width apart and focus your weight on your body. If you stand too wide with your legs, your center of gravity will be too low, and if you stand too narrow, your center of gravity will be too high, which is not conducive to the following movements.

Exercise 2: Keep your center of gravity and raise your hands straight in front of your chest, this action helps to stretch the muscle lines on both sides of the body, and also helps to correct the center of gravity forward after squatting, so as not to fall backwards after squatting.

Action 3: Squat on both legs, don't squat too low, the thigh feels sour is a more suitable angle, the center of gravity is too low and unstable, the thigh muscles are too high to meet the requirements of the horse step, and the thin legs are ineffective.

Well, if you want to ** or want to enhance your physique, you can tie it up now