When you think of practicing martial arts, the first thing that many people appear in their minds is the situation of the monks stance in the movie "Shaolin Temple". Horse stance can be said to be something that all martial artists need to learn. Whether you are a very strong warrior or a very weak warrior, horse stance is an indispensable thing for you to practice martial arts.

Just like the warriors in the Jade Area of ​​the Secret Realm of the Martial Arts, although they practice true qi faster than learning horse stance, from the day when they start practicing martial arts, whether they are warriors who are acquired seventh-level (the martial arts skills have risen one level) like Liu Guoqing, or quasi-warriors who have just started practicing martial arts, they start practicing horse stance every day. It can be seen that the importance of horse stance in the process of learning martial arts.

Horse stance is the basic kung fu of many sects. The horse stance of each sect is similar. There are two main purposes for standing horse stance stance stance stance: one is to practice leg strength, and the other is to practice internal skills. Standing stance is to gather qi, and horse stance is the basic skill in martial arts.

Horse stance is the most basic stance for practicing martial arts, so there is a saying that "stop for three years first when you get started" and "know to start a horse first".

The legs of the horse stance stance are slightly wider than the shoulders, and the half-squat posture is adopted. It is named after the posture is like riding a horse and as stable as a pile.

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

Horse stance is one of the basic skills before practicing martial arts. The so-called "If you practice boxing but don't practice martial arts, you will be in vain when you are old" means learning the moves in the boxing routine without actually training the gravity and endurance of the muscles in the whole body. In the end, it will become a fancy boxing and embroidered leg.

Horse stance is the basic stance training adopted by most Chinese martial arts sects, including very few types of boxing such as Xingyiquan, which also has stance exercises. For example, the three-body stance is only different from the stance exercises of internal martial arts and external martial arts and external martial arts, and is based on horse stance.

The main purpose of practicing horse steps is to regulate "element, qi, and spirit", complete the regulation of qi and blood, training of spiritual cultivation, and exercise control of thoughts and consciousness.

When squatting on horse stance, you are often required to concentrate and calm your mind, breathe naturally, and squat deeply, flatly and steadily to practice organs such as throat, chest, and kidneys. You can also invert the abdominal muscles and tighten the legs to achieve comprehensive training throughout the body.

Since this kind of stance exercise is a long-term static exercise, it is a good exercise for all organs in the human body. Through such exercise, the human body's reaction ability can be effectively improved during strenuous exercise.

Among many martial arts sects, horse stance stance is often trained as one of the most basic stance exercises. It has always been regarded by the predecessors of the martial arts world as an extremely effective training method for the increase of internal strength and the improvement of fighting ability. It is often seen in many routines in the form of footwork.

As a stud method and foot method, why is it given special attention? How does it produce that unique effect in martial arts training? What are the basic principles and methods for practicing it?

As a technique of uniforming opponents or fighting desperately with opponents, martial arts 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 inner spiritual consciousness, and the other is the special physical ability of the human body.

The inner spiritual consciousness mainly refers to the natural, rapid response and adaptability obtained by the human body through practicing during fighting, as well as the unique spiritual deterrence 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, jumping, and jumping, the strength of the opponents in various parts such as hands, feet, knees, and body, and the ability to resist strikes in the head, chest, abdomen, throat, and crotch.

To meet this special requirement, there must be a special training method, which is what the martial arts world calls "refining the essence, energy and spirit internally, and practicing the muscles, bones and skin externally". At this point, the horse stance stance is a very effective training method that can basically meet the special requirements of martial arts.

Practice real martial arts. Whether it is internal martial arts represented by Wudang or external martial arts represented by Shaolin, you need to practice both internal and external martial arts when practicing, either of which is indispensable.

From the perspective of internal cultivation, the regulation of qi and blood, the cultivation of energy and spirit, and the cultivation of mind and consciousness must all be accomplished through stance practice.

From the outside, the strength of muscles, the strength of bones, and the ability of internal organs to resist strikes, etc., also need to be completed through pile training. Horse stance piles are a very good pile method that can meet these two requirements.

Let’s start with the cultivation.

No matter what kind of martial arts, when practicing horse stance, you must first be calm (or calm down), sink your qi into your dantian, and breathe naturally. There are similar requirements such as amplification of your thoughts and imaginary ideas.

In other words, no matter which martial arts you have, you can get special mental exercises through horse stances, so that the human body's functions can be fully or extraordinaryly performed during fighting.

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

In terms of martial arts and traditional Chinese medicine, it means whether the qi and blood in the body are harmonized and whether the internal qi is full. From the perspective of modern medicine, it means the strength of internal organs and the quality of endocrine functions.

Modern medicine and modern exercise physiology pay great attention to the secretion of adrenaline in the human body during exercise. How its secretion will directly affect the physical energy of the human body. If the horse stance stands properly, the internal organs of the human body will be specially exercised, and its functions will be improved, thereby making the body's qi and blood balance, the internal qi fill, and the endocrine function enhancement.

Due to the enhancement of internal organ functions, the human limbs and bones will be moisturized, allowing them to burst out extraordinary energy during fighting.

As for the fact that when standing on horse stance, you can increase your skills through thoughts and hypotheses, this is an unquestionable fact.

The Dachengquan (Yiquan), Tai Chi, Xingyiquan, Baguazhang and other schools pay special attention to the role of thoughts when standing in a stance, and their effects are obvious to all in actual combat. For external kung fu represented by Shaolin box, it also achieves the idea and imaginary practice of stance practice.

For example, the primary stages of exercises such as scheming, iron cloth shirt, iron crotch exercise, etc. start with the idea and imaginary exercise of scheming. The most typical example scheming exercise is to stand in the scheming stage. After the internal energy is filled, some parts of the imaginary body will continue to resist external blows, and finally perform physical blows, thereby developing strong anti-strike ability.

For practicing external practice, the posture of the horse stance stance stance determines that it is a stance method with a greater strength. Because for those who practice martial arts, they must practice strong outside and strong inside to adapt to the special physical needs during fighting.

What we talk about here is different from what we say on the outside and the strong inside. It requires both physical strength and the special requirements of martial arts for physical fitness.

Because fighting with the enemy is a desperate battle. This requires both extremely strong explosive power of the strike and certain resistance to strike. The battle must have a highly sensitive reaction and complete jumping and other actions at high speed within a certain period of time. To achieve these, the body must have a very strong carrying capacity.

In addition to being related to the ability of internal organs and musculoskeletons, the strength of this bearing capacity is also closely related to other parts. These parts mainly include the throat, pleura, waist and kidney, anus, vagina, etc.

If the throat cannot breathe strongly in an instant, the vagina cannot be lifted up, the anus cannot be tightened, the waist and kidneys cannot be weak, and the pleura cannot be able to support the chest organs across the chest, then this person will definitely not be able to have greater strength. A patient with prolapse or hernia, a patient with long-term cough and lung deficiency will never be able to have the strength to lift heavier objects.

Horse stance pile is an extremely scientific pile method that requires load bearing force training both internally and externally.

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

The mechanism is that when the legs are squatting at 90°, it takes a lot of strength to carry the weight of the upper body. At this time, the throat needs to be locked naturally (you can only breathe naturally with the nose), lift the anus and shrink the vagina, and sink the qi into the dantian.

That is to say, you must start by satisfying the bearing capacity of the legs, and then lock both ends (i.e. the throat, anus and vagina) so that the bearing capacity of the upper and lower parts can be exercised. If the bearing capacity of any of these two parts is too weak, no other part of the body will have a stronger bearing capacity.

The martial arts world often talks about "not raising energy" or "can't hold back energy", in a sense, refers to these two phenomena.

Only when both ends of breath can the pleura support the chest organs, and naturally tighten the organs of the abdominal cavity through the natural contraction of the abdominal muscles, so that the entire body is in a state of very full internal energy. Any part of the body will have the ability to withstand greater external forces, or exert force out with greater energy.

In other words, the mechanism of practicing horse stance stance stance is to start from the bearing force of the legs, from the outside to the inside, from the inside to the outside to achieve internal strength.

When the throat is self-locking and the anus is lifted and the vagina is contracted, the abdominal muscles will naturally contract. With the need for static support in the legs, the secretion of adrenaline will be greatly increased. Since it is static support, breathing is neither aerobic breathing nor an internal abdominal breathing for static rest. Instead, it must be used to lock the throat and anus, and the qi must be sinking into the dantian evenly and naturally, and it is not hard to hold your breath or not helpless.

Many people who are just practicing horse stance stance feel difficult to support after practicing for three or two minutes. In order to satisfy the satisfaction of locking up and down, or maintaining the stance shape, they unconsciously gather the qi on their chests, which makes people feel stuffy and unbearable. At this time, the practitioner does not vent his breath in his mouth, so he has to hurry to close his posture and pant in exhaustion, which shows that the person's overall tolerance is relatively weak.

Another point is that this kind of exercise is a complete process for the human body. From the beginning of practicing, all muscles and internal organs of the body are fully exercised.

Because from the outside to the inside, from the inside to the outside, it is an organic whole. Anyone with weaker functions cannot stand this post for a long time at the beginning. On the other hand, if you practice this post carefully, the functions of any part will be improved accordingly as your skills increase.

As the strength increases, the locking ability of the human throat and anus will be greatly enhanced, and the tolerance and endocrine functions of the organs in the chest and abdomen will be greatly improved. The muscles in all parts of the body, especially the legs and waist, will become very strong, which lays a solid foundation for further practicing deeper martial arts.

For example, when practicing slaughter exercises, if the internal organs and muscles do not have particularly strong bearing capacity, when practicing slaughter exercises or being hit by the opponent during fighting, mild internal organs are injured, severe internal organs will be killed.

Another thing is that horse stance stance is extremely beneficial for improving waist and kidney function. Martial arts fighting is a violent exercise that requires the generation of great energy in an instant to attack or defend. This requires the human body to have good waist and kidney function.

By standing on horse stance, the human body's kidney function will be significantly improved without realizing it. At this point, the most obvious example is routine drills.

When practicing routines, you need to complete all the movements cleanly within three or five minutes. Although there is a bright move in the middle (it is often a short pause when it is bright), you cannot stop and breathe heavily.

If you cannot complete these routine exercises in one breath, or after you are barely done, you will feel that your waist and kidneys are empty and weak, which means that the function of your waist and kidneys is far from adapting to this intense exercise, let alone more intense fighting? When standing on a horse stance, you must hold your chest and pull your back and sink your qi to your dantian, which is the best exercise for the waist and kidneys and spine.

Horse stance practice: Horse stance stance is a basic stance practice that both internal and external practitioners practice, and its practice methods are basically the same. However, different types of boxing mainly focus on self-cultivation (physical training) and mind cultivation (peace of mind cultivation), so they can be roughly divided into two categories.

First, we will continuously increase the intensity of the force when practicing, and increase the strength of the static support to enhance the function of the internal organs, as well as the strength and tolerance of the muscles. Second, we will focus on thoughts and hypotheses to increase our skills when standing.

Of course, these two are a complete unity, but when practicing, the issue is focused on, and you must never practice the two separately.

Of course, because the purpose pursued by practicing this stake is different, the guidance of its posture and thoughts is also different.

If you focus on enhancing your physical fitness, such as practicing routines, hard qigong, scattering exercises, iron cloth shirts, and exercises that increase your own strength, you must start by constantly enhancing your static support.

Whether it is horse stance or Ding horse stance, the momentum must be from high to low, and the force must be from weak to strong. Time from short to long, and the purpose of internal strength is achieved through the effect of static support. This practice method is mostly used for external martial arts, hard qigong and other techniques represented by Shaolin Fist. It can often practice extraordinary physical fitness and incredible skills.

In the internal martial arts represented by Wudangquan, the stance technique is mainly based on the cultivation of thoughts, and when standing in the stance, it emphasizes the dominance of thoughts and hypotheses. Therefore, the footsteps of the stance method are relatively smaller and the momentum is relatively higher.

This reduces the bearing capacity of the leg muscles so that you can calm down and cultivate hypotheses and thoughts. The time for standing in a stance is relatively longer, and when standing in a stance, it is necessary to focus on relaxation and quietness.

What is mentioned above is relative. It is not that you cannot practice the cultivation of your mind if you have a large stance and a deep downward momentum, nor that you cannot practice the effect of having high momentum and small stances and fail to practice the bearing capacity of your muscles and internal organs. The key is also the quality of your personal physical fitness, the depth of your skills, and the purpose pursued when practicing.

If a person has a deep skill and can easily squat for half an hour in one breath, then he can pay more attention to the cultivation of his mind. This not only enhances physical fitness but also cultivates his mind, which is really a killing of two birds with one stone.

On the contrary, if your physical fitness and skill are not good, your posture is low when standing. Before you stand for 3 minutes, your legs start to tremble, and at the same time your chest is tight and your breath is tight, so how can you keep your imagination on your mind?

Many practitioners deliberately put the stand up to stakes higher in order to be able to experience ideas and hypotheses relatively easily. Because the cultivation of ideas and hypotheses requires relative relaxation and a longer time to stand.

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

In short, horse stance stance is a very effective and practical basic stance in martial arts. Practicing this stance regularly is very beneficial to the increase of martial arts skills.

Horse stance posture: open your legs parallel, with three lengths between your feet away from your feet, then squat down, and move your toes parallel toward, and do not turn outward. Support your knees outward, your knees cannot exceed your toes, and your thighs are parallel to the ground.

At the same time, the hips are retracted forward and the buttocks are not protruded. This will make the crotch become an arc, commonly known as a round crotch. Hold the chest and pull the back, do not thrust the chest, the chest should be flat and the back should be round. Both hands can be wrapped around the chest, like holding a ball. The Void spirit is pushed upward, and the top of the head is like being suspended by a thread.

This is the basic requirement of horse stance. It is not easy to stand for a long time at the beginning. It is good to be able to stand for 5 minutes, but the key is to persevere. Being able to stand for half an hour is considered a success.

Horse stance generally does not require the mind to focus on the Dantian, and the energy will naturally accumulate in the Dantian over time. One-legged horse stance is the stage of kung stance that can naturally be achieved after the skill of two-legged horse stance, and is the result of practice. On the other hand, if the two-legged horse stance is not standing well, it is impossible to have one-legged horse stance. This is the stage of horse stance, that is, the level of kung stance.

Horse stance kung fu has three stages: standing firmly, standing firmly, and standing empty. One-legged horse stance is the stage of standing empty. It means that the standard movement of standing straight horse stance is good. The body does not move, but the center of gravity is all moved to one foot, and the other foot can be lifted freely. Therefore, it is better to be down-to-earth and stand with both feet. If the kung fu is advanced, it will naturally be possible.

Horse stance is so important, so Zhao Chaogang actually attaches great importance to horse stance. When Zhao Chaogang started to practice cultivation, that is, when Zhao Chaogang was in prison, horse stance was also a must-do for Zhao Chaogang every time he finished his work and returned to the prison dormitory. From the second year Zhao Chaogang was in prison until Zhao Chaogang was released from prison, Zhao Chaogang was in horse stance sooner or later. He did not fall for a whole seven years. It can be seen that horse stance is important to a warrior.

Therefore, in the martial arts jade slips refined by Zhao Chaogang, horse stance is included, and the importance of horse stance is emphasized. With solid horse stance, warriors will achieve twice the result with half the effort in practicing martial arts in the future.

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