How to practice zama steps beginners .

If you want to practice Chinese martial arts, as the saying goes, "to practice martial arts, first tie a horse" and "get started with a 3-year horse", which shows the importance of zama to martial arts practitioners. Zama can also improve people's skills as a whole, and long-term practice will see its effect, and the benefits of Zama are many, and you will experience it yourself in the future.

If you don't have a foundation in martial arts, you should start with Zama, and practice flexibility and other basic skills in the middle.

You go to check the information to see, there are several kinds of Zama, you choose by yourself, generally used to use Shaolin's "Siping Horse" and the hand style is also different.

When Zama steps, pay attention to your breathing, and breathe down the dantian (the area of 5 cm below the eyes of the person's belly); When you can't hold on, you have to hold on, increase the time of prolonging the tie every day, keep the upper body straight, once a day, and there is a period of unbearable time in the middle, which will last for about 10 minutes.

You can add 10 seconds or 20 seconds or 30 seconds a day, and keep it for 5 days when you can tie it up to 5 minutes, then you can add 1 minute at a time, hold it for a few days when you stick to 10 minutes, and then continue to increase it to 15 minutes. Done, I hope it helps you with your question, if you are satisfied with o(o...Ha ha.

While practicing, while meditating on luck, diverting attention, Zama will not be very long at the beginning, about a minute, slowly will improve This is an extremely boring and lonely way of exercising, but it is very effective for the exercise of perseverance, there is actually no secret, only persistence.

Why force it? The secret is persistence, I don't know if you can do it... The encouragement method of game escalation is very fulfilling, and only with a sense of accomplishment can you be interested and persistent.

The first level of difficulty, do it for 3 minutes. The second level of difficulty, do it for 10 minutes. Level 3, do 30 minutes, level 4, do 1 hour...

In the future, you can also make it more difficult, add rules to yourself, and make things difficult for yourself, such as holding a pillow in your hand. And then take the stone... Achieve it, reward yourself, and do what you are most happy about.

If you don't achieve it, punish yourself and do what you don't like. Simple Psychology. Suggesting the law, oneself is strong in one's own desires.

That is, as they said, if you can't stand it, you will be patient more, and you can take it slowly, and you can do it for a long time, this is simple and simple, and it is difficult to say that this is to have perseverance, I have been practicing martial arts for 7 years, and I can't stick it for 10 minutes, just practice more, take your time.

At first, you can prick for a few minutes, and you don't have to force yourself to tie until the specified time, step by step, and slowly increase the time.

Exercise method: 1. Open your feet 15 degrees, the same width as your shoulders, and then squat slightly.

2. Start turning your toes forward.

3. Shift the center of gravity downwards and gradually squat deep.

4. Open your feet wide to reach your two feet until they are three feet wide.

5. The hands are changed from encircled to flat, with the palms facing down.

Description of the movement of the horse step: the feet are parallel to each other, and the knees are bent and half squatting. The thighs are nearly parallel to the ground, and the weight of the body is placed between the feet.

Action points: chest up, hip extension, waist slump, heel push.

If you practice every day, you will gradually get longer with the time and the time of Zama Step will gradually become longer. After fully adapting, you won't be as tired as when you first started.

The correct posture for beginner zama steps is as follows

Zama step is the basic skill of many martial arts schools, and it is also a common military training action, generally speaking, Zama step pile has two purposes, one is to exercise leg strength, increase the stability of the lower plate, and the other is to practice internal strength, experience the so-called sense of qi.

We are generally in order to exercise, enhance physical fitness, increase leg strength, trouser fingers, however, if the exercise method is wrong, not only can not be enhanced, but will harm our physical health, the following is for you to introduce the correct exercise method.

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.

Posture 5: Raise your arms in front of you, palms facing down. The other postures are the same, the arms are at shoulder level, the palms are down, the fingers are relaxed and natural, and the eyes are looking forward.

Position 6: Make fists with both hands at your waist. The other movements are the same, make fists with both hands, bend your elbows and insert your waist, and your palms are up. Look straight ahead.

Precautions, exercise, focus on persistence. Combine work and rest, and do not overexercise.