What to pay attention to, before, during, and after the event.

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.

The function lies in exercising the thigh muscles.

Posture 1 Hands can be placed freely. The lower the waist when squatting, the more effective it is on the inner thighs, waist muscles, and buttocks. It is best to have your thighs and the floor parallel. Step 1: Begin by standing with your feet hip-width apart or shoulder-width apart. The toes are slightly outward.

Posture 2: Pay attention to the fact that when squatting, do not arch your back. It's best to keep your thighs parallel to the ground.

Resources.

Essentials of movement: Feet are shoulder-width apart, thighs are as parallel to the ground as possible, do horse step squats, put your hands at your sides, fists facing up, and punch punches can be palm or fist.

Horse steps are the most basic pile steps for practicing martial arts, so there are sayings such as "standing for three years at the beginning" and "learning to fight the horse first". The feet are slightly wider than the shoulders, and the half-squat posture is adopted, because the posture is like riding a horse, and it is as stable as a stake, so it gets its name. 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. Horse step is one of the basic skills before practicing martial arts, the so-called "practice boxing without practice, to the old one", which means that the empty learning of those boxing routines, without the actual gravity and endurance training of the whole body muscles, will eventually be reduced to flower boxing embroidered legs.

Ah Fang loves taekwondo, and explains the essentials of Ma Bu's one-handed punching movements.

Use your lower back to exert force, don't hit your arms too straight, and make your feet elastic.

In fact, to be honest, the practice effect of Ma Bu Chong Boxing is not ideal, Handan Xuanfeng martial arts has a live step force method to be much more scientific, can play a strong internal strength in the short term, and it is very easy to play the legendary magical inch strength.

Hold the horse step, put the two fists on the waist, above the belt, the fists do not exceed the stomach, and the elbows are clamped to keep the chest out.

Punch normally, don't twist your body, clench your fists and be strong, don't make a sound when you punch at the beginning, you have to hear the sound of the cuffs, and then you have to make a sound, and every punch will be made.

Mabu is the basic pile gong training used by most Chinese martial arts schools, and only a very few types of boxing, such as Taijiquan, do not have pile gong.

Through the practice of horse steps, the main purpose is to regulate the "essence, qi and spirit", complete the regulation of qi and blood, the training of spiritual cultivation, and exercise the control of mind and consciousness. When squatting on the horse, it is often required to concentrate and calm down, breathe naturally, and squat deeply, flat and steady, so as to practice larynx, chest, kidney and other organs, and make the abdominal muscles indented and the leg muscles tense, in order to achieve full-body comprehensive training. This kind of pile work, because it is a long-term static work, is a good exercise for all organs of the human body, and through such exercise, the body's reaction ability can be effectively improved during strenuous exercise.

In many schools of martial arts, the horse step pile is often trained as one of the most basic pile skills. It has always been regarded by the predecessors of martial arts as an indispensable training method that is extremely effective for the growth of internal strength and the improvement of fighting ability, and often appears in the form of footwork in many routines. As a pile method and footwork, why does it receive special attention, how does it produce that unique effect in martial arts training, and what are the basic principles and methods of practicing it?

Reference address.

Zama step tutorial to teach you the correct zama step.

Do not exceed the toes of the knees and the heels of the hips at 60 degrees. Novices can generally afford it.

There are many issues that need to be paid attention to in Zama step, first of all, the knees should not exceed the toes, which will block the flow of qi and blood, and also violate the natural physiological structure of people. In addition, the body should be positive, and then there is, do not get angry. Loosen your hips.

Don't do it at 90 degrees to your thighs and body right away at the beginning, it will be very strenuous. Everything is gradual. Don't expect to meet a certain requirement all at once Hehe At the beginning, the center of gravity of the body is higher, and as the skill deepens, the body slowly adapts, and then lowers it appropriately.

Zama's steps are focused on persistence, and after a long time, you will experience sweetness.

Wing Chun Kung Fu, pile gong is the most important. However, Wing Chun does not tie the four flat horse steps, only the pincer yang horse. The Wing Chun pincer horses I learned are divided into narrow horses and wide horses, because there are small thoughts and big thoughts.

The narrow horse is to stand with both feet together, and the heels are not moving in place when the feet are open outward into a figure-eight shape, and the distance between the toes of the two feet is about the length of one of your feet, and then the heels are swinging to both sides without moving the toes, forming an inner figure-of-eight. The distance between the heels does not exceed the widest point in the middle of the body. The wide horse is the same as above, and the distance between the outer eight characters is about one foot + half a distance.

The heel distance does not exceed the width of the shoulder. No matter what kind of tie you have, bend your knees slightly after you have finished swinging inside your feet. Generally, the height should be lowered by 10 cm, and the distance between the knees should not exceed 8 cm.

The waist should be straightened, and the center of gravity of the whole person should fall slightly behind. Make fists with both hands, clamp them between the ribs, and the center of the fist is facing upwards (i.e., the back of the fist is downward).

First, don't expect too much, horse steps can indeed strengthen the waist and kidneys, but not so miraculous. Second, don't forget your original intention, after a while, you will be afraid of horse steps, think about why you practiced in the first place, and allow yourself to repeat a grade, such as improving from 3 minutes to 4 minutes again. Third, after the time reaches more than 15 minutes, pay attention to your eyes, don't float around, don't stare intently, easy to get angry, be light, seem to see but not see, so that you can gather internal qi, and in terms of physical sense, the spirit is more abundant.

Posture points: The thigh bone is level with the ground, the spine (including the tail chase) is perpendicular to the ground, 3 feet wide, the vertical line of the knee is not more than the toe, the knee is spread out on both sides as much as possible, and pay attention to the experience of sitting instead of kneeling.

Move your joints before exercising, warm up slightly, and choose a time when you are energetic but not very excited (although excitement can last a long time, it is easy to get angry). Don't look at the time at every turn, and be mindful that your breathing is long.

These are my experiences, welcome to communicate.

Imagine yourself sitting on the toilet and holding your breath aaFinally pulled out.

Zama step tutorial to teach you the correct zama step.

My mom told me to practice Shaolin boxing... First of all, we must practice the basics... Zamabu is the first ... Sit flat as if you were sitting on a stool. When my mother was young, she could tie such a horse and walk for half an hour without getting tired...

Shaolin boxing-based northern horse steps should be flat and stable, which means that the two knees should be horizontal and the shoulders should be horizontal. 90 degrees to each joint. Chest up, abdomen tucked.

The southern horse step, which is mainly Wing Chun, is a high horse step, and the knee joint is bent at 120 degrees, so it should be noted that the foot is a figure eight. Clamp elbows, tucked shoulders, and tuck abdomen.

Take your time from high to low, don't start low. Horses can improve your bounce power, hardness. The horse should sit, and the horse should sit upright. There should be clamping force on both legs. Folded legs inward. The opponent doesn't ask for anything, but of course he can do it.

So the requirements are: upright, leg clamp, foot grasp.

The posture must be correct, otherwise the effect will be very poor. There is also persistence, which will be good after a long time.

For the first practice, five to ten minutes is fine. In order to avoid joint damage, the time should be increased slowly, which can be extended by five minutes a week.

Zama is most afraid of impetuousness, little by little, step by step.

Posture, do not bulge the buttocks, concave abdomen. Grasp the ground with five fingers, put your hands on your waist, breathe naturally, and concentrate your thoughts.

Zamabu, what are you going to do??? Wonder.

Horse step standing pile:

Upper body integrity. Hundred will rise to the sky. Head and neck relaxation. Look at eye level. The lower jaw is slightly retracted. Pull the back with the chest.

Heavy shoulders and elbows, empty armpits and loose wrists. The two forearms are parallel to the ground, and the two forearms are parallel to each other. The middle finger is in a straight line with the forearm.

The palms of the hands are tile-shaped, and the fingers are trapezoidal. Loosen the waist and hips, bend the knees and round the crotch. Squat with your knees bent and your knees no longer than your toes.

After the ten fingers grasp the ground, relax slightly, and the center of gravity is on the Yongquan point. The whole action is virtual at the top and solid at the bottom, round at the top and down. The upper void should be virtual but not scattered, and the lower reality should be real but not dead.

This is the basic essentials of the horse step pile.