About the practice of horse walking? The essentials of the horse s steps

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 there are many benefits of Zama, 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, and you are generally used to using 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 you can keep it for 5 days when you can tie it up to 5 minutes, and 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...

Don't interrupt your practice, you'll sweat a lot when you're tired, and don't blow the wind!!

Actually, there is no point in it.

It's just "persistence, persistence, persistence."

Squatting can increase the leg muscles and develop the nauri.

Hehe... I'm simple enough, and that's just the way it is.

The height of the horse step squat is the mid-waist value.

The essentials of the horse's steps are:

Step: Preparatory position: Stand with your feet together, your fists facing upwards, and your fists at your waist. Take a step to the left with your left foot, buckle your toes straight ahead, bend your knees and squat, your thighs close to level, your knees don't exceed your toes, and you land on your feet.

Action points: Chest up, waist down, heels of both feet kick out, and the center of gravity of the body falls between the legs.

Conventional Training Methods:

1. Alternate the left and right legs to prolong the exercise time.

2. Horse steps, lunges, and conversion exercises.

3. Horse step fighting practice between marching. Do horse step fighting exercises as above.

Horse steps are the most basic pile steps for practicing martial arts, so there is a saying that "three years of pile standing at the beginning". If you squat well, you can strengthen your kidneys and waist, strengthen your muscles and replenish qi, regulate your spirit, and your lower plate is stable, your balance is good, you are not easy to be knocked down, and you can also improve your body's reaction ability.

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 erection to suppress deficit, open hips, heavy shoulders, and buttocks. Put your hands together in front of your chest and look ahead.

2. Wide horses 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.

3. Push forward with both palms and bend your four fingers. Still in a posture of one stand and split, with both arms raised flat in front of the chest, the palms of the rest of the mind facing outward, and the four fingers bent and the index finger standing upright, as if pressing and pushing.

Standard posture for squatting steps:

Stand up straight, legs apart for a distance, not too wide, too wide will cause the center of gravity to be too low, not conducive to the next movement, not too narrow, too narrow will cause the center of gravity to be too high, and the width of the shoulders is about the same. Place your hands naturally on your thighs, and you're ready to squat.

Raise your hands and stretch them to shoulder height. Straightening your hands not only stretches the muscles on both sides of your body, but it also prepares you for the next move to prevent the center of gravity from being unstable and the body falling backwards.

Squat down slowly, the speed of squatting should be moderate, not too fast, not too slow, too fast can easily lead to the instability of the center of gravity, and the body will return to touch Qingyang. Squatting too low will shift the weight to the knee and below, increasing the burden of missing the knee, and don't squat too high.

When you first start practicing, don't do each squat for too long. At first, keep squating for a minute or so, then move for a while, and then continue squatting for another minute or so, and then move your body again. Each squat is counted as one group, and the previous method is repeated for about 15 sets.

After practicing this for a week or so, you can increase the length of each squat every day appropriately.

Horse stride pose: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.

How to practice squatting steps?

Specific methods:1Keep a small alarm clock in front of you and use it for timekeeping.

2.Exercise at least once a day, with a cumulative time of at least 30 minutes per workout.

3.If you can't hold on to 30 minutes at the beginning of each exercise, you can divide it into multiple subsections, and it is best to accumulate 30 minutes for each subsession.

4.Be sure to insist on gradually extending the time of each bar tomorrow: for example, if you can only hold on to 60 seconds in the first session of exercise today, and 45 seconds in the second session, then tomorrow you will strive to stand for 65 seconds in the first quarter (even if it is 62 seconds), 50 seconds for the second session, 70 seconds in the first quarter of the day after tomorrow, 55 seconds in the second quarter, and so on.

5.Pay attention to sweating, do not take a shower, especially in the cool season.

6.Generally, when you can hold on for 5 minutes at a time, you will feel the heat of the body activating. A small number of people can also experience the phenomenon of heat energy flowing through the body.

7.Generally, if you can hold on to about 10 minutes at a time, there will be a "breathing limit", similar to the breathing limit that occurs when you run a thousand or two thousand meters in long-distance running. At this time, you must persevere, and never give up.

The posture is the same posture, but you have to be able to make sure that the whole body has the strength to fight with each other, there is no place to rest, and the legs have various directional forces in order to stand right. I can't say it in a few words, if you want to, add me 1290096287

Spread your legs three feet apart with your legs bent. The center of gravity sags. The body is straightened

The correct way to step in a horse stride.

1.What is Horse Stride Pose?

The horse step pose is a basic pose that is often used in martial arts and fitness sports. The horse step pose is also known as:"Horse style", which is a posture formed based on the posture of a horse. The correct posture of the horse stride posture can fully stretch the body muscles, help to build the strength of the leg muscles, and also improve the coordination of the body.

2.Correct horse stride posture posture posture method.

The correct stride is to first spread your legs shoulder-width apart, toe forward, then bend your knees, squat down with your legs at a 90-degree angle to the ground, your legs about twice shoulder width from the ground, your arms straight forward, palms facing down.

3.Precautions.

When doing horse steps, you need to pay attention to the following:

1.Be sure to keep your feet parallel and don't turn out or adduct.

2.When the knees of the legs are bent, the knees must cover the toes, not over the toes. This avoids knee injuries.

3.Keep your feet firmly on the ground to ensure the stability of your body.

4.You need to keep your body upright, not bend your back or neck, and relax your spine.

5.Breathe naturally and don't overexert yourself.

4.Benefits of horse steps.

The horse stride posture can exercise the leg muscles, especially the thigh muscles and buttock muscles, and it is also a great help for shaping; At the same time, it can also help improve the coordination of the body and increase the flexibility of the body. Mabu also helps to improve blood circulation, promote the body's metabolism, and also has a certain effect on the prevention of cardiovascular diseases.

5.Conclusion.

In conclusion, the horse step pose is a very important basic pose that can help us exercise our body, improve the coordination of the body and improve the circulatory system of the body. We can add some horse walking training to our daily lives. However, we need to note that the horse step posture also has certain limitations and is not suitable for everyone.

For people with knee problems or the elderly, the horse-walking posture may cause damage to the knees. Therefore, when we use the horse stride position, we need to choose the appropriate training method according to our own physical condition.

There are two main reasons why it is difficult to practice horse steps:

1.Horse walking exercises require long-term persistence and boring repetition. Horse walking exercises are extremely effective for exercising the leg muscles, but this type of exercise requires persistence to see results, and the process can be boring, requiring loneliness and pain, so few people can stick to it.

2.Horse step finger practice requires the correct posture and force movement. Horse walking exercises require correct posture and force, and if the posture is not correct or the force is not reasonable, it may have a negative impact on physical health.

This requires professional guidance and training to ensure safety and effectiveness.

In short, horse step practice requires persistence, professional guidance, and the cooperation of correct posture and force mode to achieve the effect of exercising the body and improving internal strength.

Horse steps are so difficult to practice, if you insist on practicing, it is boring, and few people can insist on it. The traditional martial arts of the Zama step is indeed a very practical training method, the Zama step is mainly to practice the leg splitting and slippery jujube muscles, so that the lower disc is stable and the legs are strong. Through the zama step, master the correct way to exert force.

Traditional martial arts pay attention to the stability of the lower plate, in the routine of passing martial arts, lunges, horse steps, flutter steps, rest steps, etc., with the flexion and extension of fists and legs, the ups and downs of the body, plus the action of jumping in the air, it is necessary to maintain the stability of the body's center of gravity.