"Ma bu" or "Ma bu" is the most basic step in practicing martial arts, so there are some sayings, such as "standing for three years before getting started" and "tying horses before learning to fight". "Ma bu" stance pile is named because its feet are slightly wider than its shoulders and it is in a semi-squat posture, because its posture is like riding a horse and it is as stable as a pile. Squatting well with "horse stance just look" or "horse stance just look" can strengthen kidney and waist, strengthen tendons and qi, and regulate essence. Moreover, the lower plate is stable, the balance ability is good, it is not easy to be knocked down by people, and it can also improve the body's reaction ability. "Ma bu" is one of the basic skills before practicing martial arts. The so-called "practicing boxing without practicing" means learning the moves in the boxing routine without actually training the gravity and endurance of the whole body muscles, which will eventually become a gesture. ? "Horse stance just look" is the basic Gong Zhuang training adopted by most martial arts schools in China, including Xingyiquan and Gong Zhuang, such as Sanshou. However, there are some differences in appearance between Gong Zhuang of Neijia Boxing and Gong Zhuang of Waijia Boxing, which is based on "Horse stance just look". ? The main purpose of practicing "horse stance just look" is to regulate "essence, qi and spirit", complete the training of qi and blood regulation and spiritual cultivation, and exercise the control of ideology. When squatting "horse stance just look", it is often required to be calm, breathe naturally, squat flat and steady, so as to practice organs such as throat, chest and kidney, make abdominal muscles retract and leg muscles tense, so as to achieve the purpose of comprehensive training. This Gong Zhuang is a long-term static exercise, so it is a good exercise for all organs of the human body. Through this kind of exercise, we can effectively improve the response ability of the human body during strenuous exercise. ? In many martial arts schools, the horse stance just look pile is often used as the most basic Gong Zhuang for training. It has always been regarded as an indispensable training method by Wulin predecessors, which is extremely effective for the growth of internal strength and the improvement of combat ability, and often appears in many routines in the form of footwork. As a pile method and footwork, why is it particularly concerned? How did it produce that unique effect in Wushu training? What are the basic principles and methods of practicing it?
As a basic Gong Zhuang practiced by scholars at home and abroad, the practice method of "Ma Bu Pile" is basically the same. However, different kinds of boxing methods, such as self-cultivation (physical training) and mind cultivation (ideological cultivation), can be roughly divided into two categories. First, by constantly increasing stress intensity and static support during exercise, the function of internal organs and the strength and endurance of muscles are enhanced. Second, when standing piles, focus on ideas and assumptions and increase skills. Of course, the two are a complete unity, but which aspect should we focus on when practicing, and we must never practice separately. ? Of course, because the purpose of practicing this pile is different, its posture and ideological guidance are also different. ? If we focus on strengthening physical fitness, such as drills, hard qigong, volleyball, iron cloth shirts, and exercises to increase our own strength, we should start from constantly strengthening static support. Whether it is "horse stance just look" or "step by step", the potential should be from high to low, the stress should be from weak to strong, and the time should be from short to long. Through the function of static support, the purpose of internal strength and external strength can be achieved. This kind of training method is mostly used by foreign boxing and hard qigong represented by Shaolin boxing, which can often practice extraordinary physical strength and incredible kung fu. ? Wudang boxing is the representative of Neijia Boxing, and Gong Zhuang of Neijia Boxing mainly focuses on the cultivation of ideas, with particular emphasis on the dominant position of ideas and assumptions when erecting piles. Therefore, the footwork of pile method is relatively small and has great potential. This relatively reduces the endurance of leg muscles, allowing you to calm down and cultivate your imagination and ideas. It takes a long time to erect piles, and the requirements for vertical piles are mostly loose and static. ? All of the above are relative. It's not that you can't cultivate your mind when you are old, nor that you can't cultivate the endurance of muscle and viscera when you are young. The key lies in one's physical quality, the depth of kung fu, and the purpose pursued when practicing kung fu. If a person's kung fu is deep and can easily squat for half an hour at a time, then he can pay more attention to the cultivation of ideas. This not only strengthens the physique but also cultivates the mind, which really kills two birds with one stone. On the other hand, if the physical strength and kung fu are not good, the situation of standing on the pile will change.
Children are also low. Before he stood for three minutes, his legs began to tremble, and his chest tightened and he held his breath. Where can he stand being empty? Many practitioners deliberately put the pile on a higher shelf so that it is relatively easy to experience ideas and assumptions. Because the cultivation of ideas and assumptions requires relative relaxation and long standing time. ? Of course, the training requirements of "Ma bu" or horse stance just look pile are in different schools and have their own specific rules. There is no difference between high and low, only the purpose and requirements of training are different. ? In a word, the horse stance just look pile is a very effective and practical basic Gong Zhuang in Wushu. Practicing this skill often is very beneficial to the growth of martial arts skills.
Edit this piece of "Fitness with a Horse stance"
step
The first step is low pile boxing (90 degrees) (the boxing heart should be empty), once 100 boxing (it can be completed in about 30 seconds), and the lower abdomen should be guarded for three minutes after practice. Practice twice a day. ? Step 2, add 10 times a day, and you can't break it for a day. ? The third step, after March, can be completed at one time 1000; It would be better if it can reach 2000; Do not exceed 10 minutes at a time (generally 200 times a minute). ? Step 4: When you reach 65,438+0,000 punches, stop punching, just learn Gong Zhuang's flat posture and stand well. If it reaches 10 minutes, it will be over, and the abdomen will be guarded for 3 minutes. ? The fifth step, when the fourth step is effortless, make a double-peak ear piercing with both hands (fist heart forward, fist eye to ear) and pull back as far as possible; At the same time, stand flat and look up at the pile, collapse and hold out your chest. If it is 10, it will be over. Keep your stomach for 3 minutes.
affect
1.？ The strength is as strong as a thousand pounds, and the steps are like flying. ? 2.？ Internal qi can be attached to the back, and qi can pass through the Du meridian, reach the top of the head, and return to Dantian (non-qi can pass through Sunday). ? 3.？ Energetic, eat more, sleep soundly. ? 4.？ The pulse condition and Du meridian are full of qi, and there is a heat lump in the lower abdomen, and the body fluid in the mouth is often full. ? 5.？ If you work hard, you will be full of inner spirit and can walk at will; There are veins reaching the lower abdomen and waist, and they can naturally rise with a touch of their hands. Touch a person, you can know that the other person is "empty" (whether there is internal force, the degree reached). ? 6.？ If you work hard enough in the fifth step to achieve the goal of "hand in hand", you don't have to learn all the martial arts. You can find someone who knows martial arts to learn. No matter how famous he is, I believe that the battle can be ended with one click. The key is to produce the spirit of "heart-hand correspondence". ? 7.？ At this point, if a person has a minor illness, it can be solved by hand. If you meditate, you can quickly fall into silence, which is the so-called Tao-helping product. Deep skills can achieve the effect of "guiding the way by the gods" (such as touching watermelons and judging things).
Matters needing attention
1.？ If there are people who practice Dan Kung, they may have a small Sunday operation after their internal skills are sufficient. If you feel breathless at that time, you can do it. ? 2.？ Remember one sentence: the spirit of "Zong (Zhong)" can only be improved, but not reduced (as the teacher said). ? 3.？ Tired can drink boiled water to solve; Try not to drink cold things. In addition, novices can start slowly. ? 4.？ This technique requires a lot of exercise and is suitable for young people to practice. If they have a heart attack or feel uncomfortable, stop practicing this technique. Punching with a horse stance just look usually comes from the waist, but it is best to follow the habit (at this time, the focus is on the legs, but the whole body is relaxed instead). ? The fifth step is to make a fist with both hands, and the harder the better (the final strength is in your own hands); At the same time, there is no need to use force in other places (let nature take its course). ? If you can stick to these five steps, even if you only stand for two minutes or punch three or four hundred times at a time, I believe you will benefit a lot and be deeply gratified. I haven't found any fitness method that has such a quick effect (within a week or two). ? If possible, finally, practice meditation and recite the Buddha's name (or breath) in your heart. It was a complete transformation from psychology to physiology. Buddhist scriptures say: the joy of meditation is like a rainstorm. That is beyond all music in the world. If you enter meditation and go deeper, you should use the word "view" to achieve the ultimate goal of "meditation wisdom" ? The main thing is that the thigh should be at 90 degrees to the calf, which is a low pile. Feet apart, shoulder width or slightly wider. The lower abdomen is a small belly. In the inner center, if you try it for a few days, you will feel something there, such as heat and scalding. Don't be careful when you stand, just use it when you collect it. Others, mainly to be fluent, according to their own habits, not too rigid.
Why do you need to practice your boxing first?
Mainly because most people have no foundation, it is a bit difficult to practice the fifth step as soon as they come up. If the boxing with "ma bu" or "ma bu" or "ma bu" or "ma bu" can reach the level of 500 or 1000 boxing at a time, it won't be too hard to pile it up on all sides. If you can persist for three or five minutes, it will be easier to do the fifth step. ? Remember: step by step. I'd rather slow down than keep interested. Once you have mastered the core, you can correct it yourself: for example, do it several times a day and only play one hundred punches at a time. In this way, after a long time, you can work hard. ? But the point is of course the fifth step. At that time, kung fu was mainly in the hands.
The stance of "ma bu".
Open your legs in parallel, with the distance between your feet being three soles, and then squat down, with your toes parallel and forward, and don't curl outward. Knees should be propped out, knees should not exceed toes, and thighs should be parallel to the ground. At the same time, the buttocks shrink forward and the buttocks are not prominent. This can make the crotch arc, commonly known as round crotch. Pull back with your chest, not your chest, your chest should be flat and your back should be round. You can hold your hands on your chest, such as holding a ball. Virtual spirit is strong, the head is propped up, and a line is hung above the head. ? This is the basic requirement of Ma Ping. It's not easy to stand for a long time at first. It's good to stand for five minutes, but the important thing is to stick to it. Standing for half an hour has achieved something. ? Generally speaking, there is no need to stay in the abdomen, and it will naturally gather in the abdomen after a long time. One-legged "ma bu" or "ma bu" or "ma bu" is a natural kungfu stage that can only be reached after two-legged "ma bu" or "ma bu" or "ma bu" or "ma bu" or "ma bu". On the other hand, it is impossible to walk on one foot because both feet can't stand well. You have also made it clear that this is the stage of Zama Bu, that is, the level of kung fu. ? The kungfu I know about "horse stance just look" includes three stages: standing firm, standing firm and standing empty. When you say standing on one foot, it is also the stage of standing empty. It means standing in the standard action of "ma bu" or horse stance just look, the figure is still, but the center of gravity is all moved to one foot, and the other foot can be lifted freely. ? So just keep your feet on the ground and keep your feet on the ground. You'll be fine when you get up. ? Supplement: Your feet are shoulder width or three and a half feet. North shaolin's Siping horse requires a distance of four feet, while some sects of Nanquan require narrow horses (feet and shoulders wide). The exercise parts of wide horse and narrow horse are different, and the movements of narrow horse are relatively difficult, especially in low and narrow positions. It is easy to have problems of hip syncope and chest thrusting, and the movements are not easy to standardize. If the action is wrong, of course, you can't increase your skills, and you may even get hurt. It is more appropriate to stride for the first training, three feet or three and a half feet.