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When thinking of practicing martial arts, the first thing that pops into many people's minds is the situation of the monks in the movie "Shaolin Temple".Horse stance can be said to be the same thing that all martial arts practitioners must learn. Whether you are a strong fighter or a weak fighter, horse stance is an essential thing for you to practice martial arts.

Just like those warriors in the Jade Area of ​​the Wulin Secret Realm, although they cultivated true energy faster than learning the horse stance, from the day they started practicing martial arts, no matter if it was someone like Liu Guoqing The warriors of the seventh level of the day after tomorrow (martial arts has risen to another level) are still quasi-martialists who have just started to practice martial arts. They start to practice horse stance every day. It can be seen that the importance of horse stance in the process of learning martial arts.

The horse stance is the basic skill of many schools. The horse stance of each school is similar, and the horse stance has two main purposes. One is to practice leg strength, and the other is to practice internal strength.Standing is to gather Qi, and horse stance is the basic skill in martial arts.

The horse stance is the most basic stance for practicing martial arts, so there is a saying that "beginning to stand on the stance for three years", "to learn how to fight, first to pierce the horse".

The legs of the horse stance stand are slightly wider than the shoulders, and the half-squatting posture is adopted. The posture is like riding a horse, and it is as stable as a pile, hence the name.

A good horse stance squat can strengthen the kidneys and waist, strengthen the tendons and invigorate qi, and regulate the spirit, energy, and spirit. It also has a stable lower body, good balance, and is not easy to be knocked down by others. It can also improve the body's response ability.

The horse stance is one of the basic skills before practicing martial arts. The so-called "Practicing boxing without practicing kung fu, until old age is empty", means learning the moves in the boxing routines without actually carrying out the gravity and endurance training of the whole body muscles.In the end, it will be reduced to nothing.

Horse stance is the basic post training used by most Chinese martial arts schools, including Xingyi Quan and other very few types of boxing also have post exercises, such as the three-body posture.It's just that there are some differences in appearance between the pile skills of internal boxing and external boxing, and they are based on horse stance.

By practicing horse stance, the main purpose is to regulate "essence, qi, and spirit", complete the training of regulating qi and blood, spiritual cultivation, and exercise the control of ideas and consciousness.

When squatting, it is often required to be calm and calm, to breathe naturally, to squat deep, flat, and steady, so as to exercise the throat, chest, kidneys and other organs.And indent the abdominal muscles and tense the leg muscles, in order to achieve a comprehensive training of the whole body.

This kind of skill.Therefore, long-term static exercises are good exercises for all organs of the human body. Such exercises can effectively improve the body's response ability during strenuous exercise.

In many schools of martial arts, horse-step postures are often used as one of the most basic postures for training.It has always been regarded as an indispensable and effective training method for the growth of internal strength and high fighting ability by the predecessors of martial arts.It also often appears in many routines in the form of footwork.

Do a pile 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?
Martial arts, as a technique for subduing opponents or fighting to the death with opponents, has special requirements for human body functions that are different from general competitive events.This special requirement can be roughly divided into two aspects: one is the inner spiritual consciousness, and the other is the special physical ability of the human body.

The inner spiritual awareness mainly refers to the natural, quick response and adaptability acquired by the human body through practice during fighting, as well as the unique mental shock force to the opponent and the temperament that makes the opponent lose three points without fighting.

The special physical requirements of the human body are mainly the flexibility of jumping, jumping, and jumping, the strength of the hands, feet, knees, and body to strike the opponent, and the anti-strike ability of the head, chest, abdomen, throat, and crotch.

To meet this special requirement.There must be special training methods, which is what the martial arts world calls "training the essence internally and training the muscles, bones and skin externally".In this regard, horse stance is a very effective training method that can basically meet the special requirements of martial arts.

To practice real martial arts, whether it is the internal boxing represented by Wudang or the external boxing represented by Shaolin, it is necessary to practice both internal and external, and both are indispensable.

From the perspective of internal training, the adjustment of qi and blood, the cultivation of energy and spirit, and the cultivation of mind and consciousness must all be completed through pile exercises.

From the perspective of training, the strength of muscles, the bearing capacity of bones, and the anti-strike ability of internal organs also need to be completed through pile training.The horse step pile is just an excellent pile method that can meet the requirements of both.

In this regard, we first start from the inside of the practice.

No matter what kind of martial arts, when practicing horse stance, it is required to be calm (or calm), calm down the dantian, and breathe naturally. In terms of mind, there are similar requirements for mind amplification and imagination.

That is to say, no matter what kind of martial arts, through the horse stance, you can get special training in the mind, so that the functions of the human body can be fully or supernormally exerted in fighting.

A person who practices martial arts must first develop a strong body.Without good physical fitness and a strong physique, it is absolutely impossible to achieve success in martial arts, and the strength of physical fitness is directly related to the quality of internal organs.

From the perspective of martial arts and traditional Chinese medicine, it means whether the Qi and blood in the body are harmonious or not, and whether the inner Qi is full. From the perspective of modern medicine, it means the strength of the visceral function and the quality of the endocrine function.

Modern medicine and modern exercise physiology pay great attention to the secretion of adrenaline when the human body is exercising. How its secretion will directly affect the performance of the human body's physical fitness, and the proper standing of the horse stance will make the internal organs of the human body get special exercise. Its function will be improved, so that the Qi and blood in the body will be balanced, the inner Qi will be filled, and the endocrine function will be enhanced.

Due to the enhancement of the internal organs, the limbs and bones of the human body will be moisturized, so that they can burst out extraordinary energy during fighting.

As for standing on horseback and stance, you can increase your skills through ideas and imagination, this is an undoubted fact.

Dachengquan (Yiquan), Taijiquan, Xingyiquan, Baguazhang and other schools pay special attention to the role of mind when standing, and its efficacy is obvious to all in actual combat.For foreign kung fu represented by Shaolin boxing, it is also achieved in the idea of ​​Zhuang Gong and imaginary practice.

Such as Pai Da Gong, Iron Cloth Shirt, Iron Crotch Gong and other exercises in the primary stage.It all starts with the idea of ​​Zhuanggong and the imaginary exercise.The most typical example of Pai Da Gong is in the initial stage, through the stance, after the internal energy is filled.Then imagine that certain parts of the body are constantly resisting external blows, and finally perform physical platooning, so as to develop a stronger ability to resist blows.

For external training, the posture of the horse-step pile determines that it is a pile method with high strength.Because for those who practice martial arts, they must be strong on the outside and strong on the inside in order to adapt to the special physical needs of fighting.

What is mentioned here is strong on the outside and strong on the inside, which is different from what we talk about in daily life.It requires not only being physically strong, but also meeting the special requirements of martial arts for physical fitness.

Because fighting against the enemy is a desperate struggle.This requires not only a strong attack explosive power, but also a certain resistance to attack.Hand-to-hand combat requires highly sensitive responses, and high-speed jumping and jumping actions must be completed within a certain period of time.To do this.The body must have a fairly strong carrying capacity.

The strength of this bearing capacity is not only related to the bearing capacity of internal organs and musculoskeletal, but also has a lot to do with other parts.These parts mainly include throat, pleura, waist and kidney, anus, and genitals.

For example, when exerting force, the throat cannot hold the breath instantly and forcefully, and the genitals cannot be lifted.The anus cannot be constricted.If the waist and kidneys are weak, and the pleura cannot support the chest viscera, it is absolutely impossible for this person to have great strength.A patient with rectal prolapse or hernia, or a patient with chronic cough and lung deficiency, will never have the strength to lift heavy objects.

The horse step pile is a very scientific pile method that requires internal and external load bearing exercises.

Let’s start with the training. When squatting, the load on the legs is very heavy.The muscles of the legs need to bear a large static load, and the practice of static load is one of the most effective ways to exercise internal organs in martial arts.

Its mechanism is.When the legs squat at 90 degrees, it takes a lot of strength to load the weight of the upper body.At this time, it is necessary to lock the throat naturally (you can only breathe naturally through the nose), shrink the anus, and sink the qi to the dantian.

That is to start with satisfying the bearing capacity of the legs, and then lock the two ends (that is, the throat, anus and genitals), so that the bearing capacity of the upper and lower parts can be exercised.If any of these two places is too weak, no other part of the body will have a stronger bearing capacity.

In the martial arts circle, the words "not to be angry" or "to be unable to hold one's breath" refer to these two phenomena in a certain sense.

The pleura can support the chest viscera only when the two ends are calm, and through the natural contraction of the abdominal muscles, the abdominal organs will be naturally tightened, so that the whole body is in a state full of internal energy, and any part of the body will be It has the ability to withstand greater external force, or exert force outward with greater energy.

That is to say, the mechanism of the horse stance pile exercise starts from the bearing capacity of the legs, and moves from the outside to the inside, and from the inside to the outside to achieve internal strength and external strength.

When the throat locks itself and the anus shrinks, the abdominal muscles will naturally contract.With the need for static support of the legs, the secretion of adrenaline will greatly increase.Therefore, the static support force, so the breathing is neither aerobic exercise, nor the inner abdominal breathing of resting exercises, but it must cooperate with the locking of the throat and anus, and it must be even and natural. Breathing without being too helpless.

Many people who are new to the horse stance practice feel that it is difficult to support their legs after three to two minutes of practice. They are satisfied with locking up and down, or maintain the shape of the pile, and unconsciously gather Qi to the chest, which makes people feel suffocated and uncomfortable after a while. Tolerate.At this time, the practitioner is not letting out his breath, but he has to stop in a hurry, panting from exhaustion, which shows that the overall endurance of this person is relatively weak.

Another point is that this exercise is a complete process of exercising the human body. From the beginning of exercise, all muscles and internal organs of the body have been fully exercised.

Because from the outside to the inside, from the inside to the outside is an organic whole.Those with weak functions in any one part will not be able to stand on this pile for a long time at first.Conversely, if you practice this pile carefully, the function of any part will be improved accordingly with the growth of skill.

With the growth of skill, the locking ability of human throat and anus will be greatly enhanced, and the endurance and endocrine function of various organs in the chest and abdomen will be greatly improved.The muscles of all parts of the body, especially the muscles of the legs and waist will become very strong and powerful, which will lay a solid foundation for further training in deeper martial arts.

For example, when practicing platoon fighting skills, if the internal organs and muscles do not have a particularly strong bearing capacity, you can practice platoon fighting skills or when you are hit by the opponent in fighting.Those who are mild will suffer internal organ injuries, while those who are more serious will die.

Another thing is that the horse stance pile is very beneficial to the improvement of waist and kidney function.Martial arts fighting is a kind of strenuous exercise that needs to generate huge energy in an instant to attack or defend, which requires the human body to have good waist and kidney functions.

Pass the stance pile.The kidney function of the human body will be significantly improved unconsciously.At this point, the most obvious example is the rehearsal of routines.

When practicing the routine, it is necessary to complete all the movements in one go and cleanly within three to five minutes. Although there are bright moves in the middle (there is a short pause during the bright moves), it is not allowed to stop and take a deep breath.

If you can't complete the drills of these routines in one breath, or barely complete them, you will be out of breath.Feeling that the waist and kidneys are empty and weak indicates that the function of the waist and kidneys is far from being able to adapt to this kind of strenuous exercise, let alone more intense Sanshou fighting? When standing on the horse stance, it is required to hold the chest and draw the back and sink the dantian.It is the best exercise for the waist, kidneys and spine.

Horse stance exercise method: Horse stance pile is a basic pile exercise practiced by both inside and outsiders, and its practice methods are basically the same.However, there are different types of boxing that focus on self-cultivation (physical fitness) and mind-cultivation (to cultivate mind), which can be roughly divided into two categories.

One is by continuously increasing the intensity of force during exercise.Increase the strength of static support to enhance the function of internal organs.and muscle strength and endurance.The second is to focus on ideas and assumptions to increase skill when standing.

Of course, the two are a complete unity, it's just a question of which aspect to focus on when practicing, and the two must not be separated for practice.

Of course, depending on the purpose of practicing this posture, the guidance of the postures and thoughts are also different.

If you focus on strengthening your physical fitness, such as practicing routines, hard qigong, volleyball exercises, iron cloth shirts, and exercises to increase your own strength, you must start with continuously increasing your static support.

Regardless of horse stance or Ding horse stance.The momentum must be high to low, and the force is weak to strong.The time is short to long, and the purpose of strengthening the inside and the outside is achieved through the role of static support.This practice method is mostly adopted by external boxing and hard qigong represented by Shaolin boxing, and it can often cultivate extraordinary physical fitness and incredible kung fu.

Neijia boxing represented by Wudang boxing mainly focuses on the cultivation of ideas, and especially emphasizes the dominant position of ideas and imagination when standing.Therefore, the footwork of the pile method is relatively smaller, and the momentum is relatively higher.

This relatively reduces the bearing capacity of the leg muscles, so that you can calm down and cultivate your imagination and ideas.The time for stance stance is relatively longer, and it is required to be loose and calm when stance.

What is said above is relative. It doesn't mean that if the steps are big and the steps are deep, you can't practice the cultivation of mind, nor is it that if the steps are high and the steps are small, you won't have the effect of training the muscles and internal organs.The key lies in the quality of one's physical fitness, the depth of kung fu, and the goal pursued when practicing kung fu.

If a person's kung fu is relatively deep, and he can easily squat on the horse stance for half an hour in one breath, then he can pay more attention to the cultivation of ideas.This not only enhances physical fitness but also cultivates ideas, which can be said to kill two birds with one stone.

On the other hand, if you are poor in physical fitness and kung fu, and your momentum is low when you stand on the pile, your legs will start to tremble before you stand for 3 minutes, and your chest will be tight and you will be short of breath at the same time.

Many practitioners purposely set the stand higher, in order to be able to experience ideas and assumptions relatively easily.The cultivation of ideas and hypotheses requires relative relaxation and a long time of stance.

Of course, different sects have their own specific rules for the practice requirements of horse stance, and there is no distinction between high and low, only the purpose and requirements of practice are different.

In short, Mabu pile is a very effective and practical foundation pile in martial arts.Regular practice of this pile is very beneficial to the growth of martial arts skills.

Horse stance posture: Stand with your legs parallel, the distance between your feet is three feet long, then squat down, with your toes parallel and forward, do not turn outward.Keep your knees out, your knees cannot go beyond your toes, and your thighs are parallel to the ground.

At the same time, the hips are retracted forward, and the buttocks should not protrude.This can make the crotch into a circular arc, commonly known as round crotch.Keep your chest in your chest and pull your back out, don't push your chest out, keep your chest flat and your back round.Both hands can encircle the chest, such as holding a ball.Xu Ling pressed his head upwards, as if the top of his head was suspended by a thread.

This is the basic requirement of the horse stance.It is not easy to stand for a long time at the beginning, and it is not bad to be able to stand for 5 minutes, but it is important to persist, and it is considered an achievement to be able to stand for half an hour.

Horse stances generally don't need to guard the dantian, and will naturally gather the dantian after a long time.One-legged horse stance is a stage of kung fu that can be naturally reached after being proficient in two-footed horse stance. It is the result of exercises.On the other hand, it is impossible to stand on one foot without standing up.This is the stage of Zama Bu, which is the level of Kung Fu.

Horse stance kung fu has three stages: standing firmly, standing firmly, and standing empty. The one-legged horse stance is also the stage of standing empty.It means that the standard action of standing upright is to stand well, the body does not move, but the center of gravity is all shifted to one foot, and the other foot can be raised by itself.So keep your feet on the ground, it’s good to be able to stand on both feet, and it will come naturally when you improve your skills.

The horse step is so important, so Zhao Chaogang actually attaches great importance to the horse step.When Zhao Chaogang started to cultivate the truth, that is, when Zhao Chaogang was in prison, zamabu was also something Zhao Chaogang must do every time he finished work and returned to the prison dormitory. From Zhao Chaogang’s second year in prison, until Zhao Chaogang Chao Gang was released from prison, and Zhao Chaogang was always on the horse step sooner or later.For seven full years, not a single day was missed.It can be seen that horse stance is very important to a warrior.

Therefore, in the martial arts jade slips refined by Zhao Chaogang, horse steps are included, and the importance of horse steps is also emphasized.With a solid horse stance, the warrior will be able to get twice the result with half the effort in practicing martial arts in the future. (To be continued..)
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