What should beginners pay attention to when learning zama steps, and what will happen if the stance

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 first, it is not easy to stand for a long time, and it is good to be able to stand for 5 minutes, but it is important to persevere, and being able to stand for half an hour is considered 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.

This is the stage of Zama step, which is the level of kung fu.

The horse step kung fu I know has three stages: standing firm, standing solid, and standing empty, and the 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.

Round gear, there will be problems with the knees.

1. Prepare the posture with the Zama step, relax the whole body, and look ahead.

2. Gently lift the right knee to half shoulder width, balance the ground with the right foot about two centimeters from the ground, relax the whole body, use two fists, raise your head with your chest, and look ahead.

3. Step forward with your right foot, move your center of gravity forward, exert force at your waist, and quickly pull your left hand back while your right fist is quickly hit at the height of your shoulder.

Fourth, the road steps to the lunge, the whole body strength.

5. Relax your shoulders and lower your center of gravity.

Sixth, the center of gravity quickly moved forward. Use the quality of the body.

7. The shoulders should be straight, the right shoulder can not move forward, use the strength of the waist to exert force, and the shoulders should be relaxed.

8. The body is straight. The shoulders cannot be forward.

9. Attack to the center line directly in front of the body.

Zama Step Tutorial: What is the correct posture for Zama Step.

Zama step tutorial to teach you the correct zama step.

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.

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.

I typed it myself, although it was a ...... copying bookThen I borrowed some of the ones I deducted from netizens, and found that the ones who were fired left a message with me, and I won't use them in the future.

Zama step tutorial to teach you the correct zama step.