"Horse stance just look" is the basic Gong Zhuang training adopted by most martial arts schools in China, and only a few kinds of boxing, such as Tai Ji Chuan, do not have Gong Zhuang. 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, squat flat and squat steadily, and practice organs such as throat, chest and kidney to 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? "Horse stance just look" pile can meet the special requirements of Wushu. Wushu, as a technique to subdue or fight to the death with opponents, has special requirements for human body function different from ordinary 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 consciousness mainly refers to the natural quick response and adaptability of the human body through practicing martial arts in fighting, as well as the unique spiritual shock to the opponent and the temperament of losing three points without fighting. The special physical requirements for human body mainly include the flexibility of jumping, jumping and jumping, the strength of hitting opponents with hands, feet, knees and body, and the anti-hitting ability of head, chest, abdomen, throat and crotch. To meet this special requirement, there must be special training methods. That is to say, what the martial arts community calls "refining the spirit inside and practicing the bones and muscles outside." At this point, the "horse stance just look" pile is a very effective training method, which can basically meet the special requirements of Wushu. The mechanism that "Ma Bu Pile" can meet the special requirements of Wushu is to practice real Wushu. Both internal boxing represented by Wudang and external boxing represented by Shaolin need both internal and external training. From the perspective of training, the regulation of qi and blood, the cultivation of spirit and spirit, and the cultivation of consciousness should be accomplished through Gong Zhuang. Judging from the training abroad, the strength of muscles and endurance of bones, as well as the anti-strike ability of internal organs, also need to be completed through Gong Zhuang training. "Horse stance just look" pile is a good pile method, which can meet these two requirements. In this regard, let's start with refining. No matter what kind of martial arts, it is required to be calm (or calm) when practicing the "horse stance just look" pile, calm down and breathe naturally, and there are similar requirements in terms of ideas, such as idea amplification and imagination. That is to say, no matter what kind of martial arts, you can get special mental exercise through the horse stance just look pile, so that the function of the human body can be fully or supernormally played in fighting. A person who practices martial arts must first develop a strong body. Without good physical quality and strong physique, it is absolutely impossible to achieve anything in Wushu. Physical fitness is directly related to the visceral function. According to the theory of martial arts and traditional Chinese medicine, it is whether the qi and blood in the body are harmonious and whether the internal qi is full. From the perspective of modern medicine, it is the strength of visceral function and the quality of endocrine function. Modern medicine and modern sports physiology attach great importance to the secretion of adrenaline during exercise, and how its secretion will directly affect the exertion of human physical fitness. If you stand properly, the internal organs of the human body will get special exercise, improve their functions, balance the qi and blood in the body, fill the internal qi and enhance their endocrine function. Due to the enhancement of visceral function, the bones of human limbs will be nourished, thus erupting extraordinary energy in battle. As for standing, it is an indisputable fact that you can increase your skills through ideas and assumptions. Dacheng Boxing (Italian Boxing), Tai Ji Chuan, Xingyiquan, Baguazhang and other schools pay special attention to the role of ideas when standing piles, and the effect is also obvious in actual combat. For my family's Kung Fu represented by Shaolin Boxing, it is also realized through Gong Zhuang's idea and virtual practice. For example, acrobatic skills in the primary stage, iron shirts, iron crotch and so on, all started from Gong Zhuang's ideas and imagination exercises. The most typical example of row-and-row kung fu is to erect piles in the primary stage. After the internal qi is filled, it is assumed that a certain part of the body will continue to resist external blows, and finally physical row-and-row kung fu is carried out, thus developing a strong ability to resist blows. For practice, the posture of "ma bu" or horse stance just look determines that it is a powerful piling method. Because for martial arts practitioners, it is necessary to be strong outside and dry inside to meet the needs of special physical fitness in fighting. The external work and internal work mentioned here are different from what we call daily health preservation. Both physical fitness and martial arts' special requirements for physical fitness are needed. Because fighting the enemy is a life-and-death struggle, which requires both strong explosive power and certain resistance. Hand-to-hand combat should have a highly sensitive response and complete jumping and bouncing at high speed in a certain period of time. To do this, the body must have a strong endurance. The strength of this endurance is not only related to the endurance of internal organs and musculoskeletal, but also related to other parts. These parts mainly include throat, pleura, waist and kidney, anus and vulva. If the throat can't hold its breath instantly, the genitals can't be lifted, the anus can't be tightened, the waist and kidneys can't be weak, and the pleura can't support the chest organs horizontally, then this person can't have greater strength. A patient with rectocele or hernia, a patient with chronic cough and lung deficiency, will never have the strength to lift heavy objects. Pile with "Ma bu" or horse stance just look is an extremely scientific pile method, which requires load-bearing endurance exercises from both inside and outside. Let's talk about practice first. When squatting on the horse stance just look pile, the load on both legs is heavy. Leg muscles need to bear a large static load, and static load exercise is one of the most effective ways to exercise internal organs in Wushu. The mechanism is that when the legs are in a 90-degree squat, great strength is needed to bear the weight of the upper body. At this time, it is necessary to lock the throat naturally (only breathe naturally through the nose), lift the anus and shrink the yin, and sink the abdomen. That is to say, we should start from satisfying the endurance of the legs, and then lock both ends (that is, throat, anus and genitals) to exercise the endurance of the upper and lower parts. If either of these two places is too weak, the rest of the body will not have a strong bearing capacity. In a sense, the "lack of breath" or "impatience" that Wushu circles often say refers to these two phenomena. Only when both ends hold their breath, the pleura can hold the chest organs, and naturally tighten the abdominal organs through the natural contraction of abdominal muscles, so that the whole body is in a very full state of internal qi, and any part of the body will be able to bear greater external force or apply external force with greater energy. In other words, the training mechanism of "ma bu" or horse stance just look pile starts from the endurance of the legs, from outside to inside, and from inside to outside, so as to achieve internal and external work. When the throat is self-locked and the anus is lifted and the yin is contracted, the abdominal muscles will naturally contract. With the need of static leg support, the secretion of adrenaline will increase greatly. Because it is a static support, breathing is neither a big breath of aerobic exercise nor a resting intra-abdominal breath, but a way of breathing that needs to be coordinated with the locking of the throat and anus, and needs to be even and natural, without holding your breath hard and being too helpless. Many beginners find it difficult to support their legs after practicing this pile for three or two minutes. In order to achieve the requirements of locking up and down or keeping the pile shape, they unconsciously gather gas on their chests, which will soon make people feel oppressive. At this time, the exerciser should not vent his anger in his mouth, but seize the time and be out of breath, which shows that the overall endurance of beginners is relatively weak. Another point is that this method is a complete process for human exercise. From the beginning of exercise, the muscles and internal organs of all parts of the body have been fully exercised. Because from outside to inside, from inside to outside is an organic whole. The function of any part is very weak, and it is impossible to stand on this pile for a long time at first. On the other hand, if you practice this pile carefully, the function of any part will be improved with the increase of skills. With the growth of skills, 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 also be greatly improved. Muscles in all parts of the body, especially in the legs and waist, will become very strong. This laid a solid foundation for further practicing deeper martial arts. For example, internal organs and muscles don't have particularly strong endurance. When practicing internal organs or being hit by opponents in fighting, the internal organs are lightly injured and even killed. Furthermore, the horse stance just look pile is extremely 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 function. Standing on the steps of a horse, the kidney function of the human body will be obviously improved unconsciously. At this point, the most obvious example is the practice of routines. When practicing routines, you need to finish all the movements neatly in three to five minutes. Although there are bright movements in the middle (mostly short pauses), you can't stop to catch your breath. If you can't finish these routines in one breath, or barely finish them, besides panting, you will feel weak in your waist and kidneys, which means that your waist and kidneys are far from being able to adapt to this intense exercise, not to mention more intense Sanshou fighting. Standing on the horse stance and asking for chest lifting and back sinking is the best exercise for the waist, kidneys and spine.