Zama step is good for all aspects of the body, but if the exercise method is not correct, it will cause damage to the body. Pay attention to warm-up before doing horse-riding. Let me introduce you to the correct posture of Zama Bu, hoping to help you!

The correct posture of Zama Bu

When riding, the legs are opened in parallel, the distance between the two feet is kept at three soles, and the toes are tied down parallel to the front, and there is no omission. Knees should be supported outward, knees should not exceed toes, and thighs should be parallel to the ground. At the same time, the crotch shrinks forward and the buttocks cannot protrude. This can make the crotch into a circular arc, which is commonly known as the round crotch. Don't pull out your chest with your chest, your chest should be flat and your back should be round. You can hold your hand on your chest like a ball. The top of the virtual spirit is pushing up, and the top of the head is like being hung by a line.

This is the correct posture of horse stance. It's not easy to stand for a long time at first. It is good to stand for five minutes, but it is important to stick to everything. Stand for half an hour and get something.

"Ma bu" or horse stance just look doesn't need to stay in the abdomen, it will naturally gather in the abdomen after a long time. One-legged "ma bu" or "ma bu" is a two-legged "ma bu" or "ma bu" or "ma bu" or "ma bu" or "ma bu" or "ma bu" which is a natural kung fu stage after practice. On the other hand, if you can't stand well, you can't walk with one foot. These are several stages of Zama Bu, that is, several levels of Kung Fu.

Kung fu with "ma bu" or "ma bu" can be divided into three stages: standing still, standing still and standing empty. One-legged "horse stance just look" or "horse stance just look" or "horse stance just look" is the stage of standing empty. That is, standing in the standard action of "horse stance just look" or "horse stance just look" or "horse stance just look", the body does not move, but the center of gravity should be shifted 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). There are differences in the movement parts of wide horses and narrow horses, and the movements of narrow horses are relatively more difficult, especially in the low and narrow standing posture. It is easy to have hip syncope or chest protrusion, and the action is not easy to standardize. If the action is wrong, you can't increase your skills, and you may even get hurt. When you start practicing, you should take a big step, three feet or three and a half feet is more appropriate.

Advantages of Zamabu

1, enhance leg strength

Zama step requires that the back of the body is straight, the center of gravity is pressed down, and the thighs are parallel to the ground. At this time, the whole weight of the body will be placed on the leg. When you start practicing, you are prone to leg trembling, backache and so on. As long as you stick to this period, you will find that your leg muscles are more and more developed and your leg strength is constantly strengthening.

2, improve the balance ability

Zama Bu doesn't want you to pose there, but you need to really get involved. At this time, you need to master the balance of your body and grasp the center of gravity. A man who knows how to March has a steady gait, and ordinary push and pull will not shake him at all. Of course, in this process, the brain area where you master balance is constantly exercised, and your body's balance ability will become better and better.

3. Cultivate endurance and toughness

As I said before, at the beginning of Zamabu, you may have all kinds of difficulties because of your physical discomfort. But as long as you stick to it and overcome all kinds of physical discomfort, you will find that you are more resilient now than before. Of course, Zama bu is not like a ball game, and you can fight in groups. Zama Bu needs you to overcome loneliness, physical difficulties and persevere with endurance and toughness. Of course, you can constantly adjust the time intensity of Zama step according to your actual situation in practice.

4, improve the ability

Zamabu can effectively improve sexual ability and improve the quality of sexual life. For men, the muscle strength of waist, abdomen and pelvis can be enhanced during riding. Effective exercise of lumbosacral muscles contributes to supportive posture; Increased muscle strength in the pelvic position can promote erection. For women, riding can make the muscles of pelvis and perineum contract, accelerate the blood circulation of pelvis, enhance the congestion sensitivity of sexual organs, and help to enhance women's pleasure in sexual life.

Step 5 lose weight

Zama step needs to tighten the muscles of the whole body, especially the legs and waist and abdomen, which can help burn fat in these parts and consume excess energy. Stick to practice, leg muscles can become more compact, and excess fat will be dumped, thus achieving the effect of slimming. Especially for girls with thighs, try Zama Bu stovepipe.

The benefits of Zamabu are mainly these points. I believe that many male friends will be moved when they know it, but there is a premise to get these benefits, that is, to maintain the correct posture of Zama Bu.

Expansion: How to practice the horse-riding step?

first step

Open your feet 15 degrees, shoulder width, and then squat slightly. Why are you driving outside? Because the human femur is external rotation 15 degrees. This posture is the most unnatural action. At present, the neck is attached to the collar of the clothes (hanging on the head), and a coat is worn, so that the clothes are gently attached to the back (in the middle of the body), and the muscles of the scapula are oriented.

The four sides are slightly pulled apart (pulled back) to allow the chest to develop naturally and form a small inner arc (including the chest). It means to put a hot steamed bun under your arm and hang a 10g counterweight or an empty ink bottle on your elbow. Shrugging is not allowed. Stand still like this and breathe slowly through your nose.

In this way, I feel that my ribs and abdomen are full (it is natural to sink into the abdomen, don't worry). Hold your chest with your hands, palms inward and palms opposite. Practice like this for a while. This is the position that should be guaranteed in training all parts of the body in Wushu.

Second step

Before the toes start to turn. This is to obtain torsional force. However, although the toes are forward, the knees still need to be forward, thus forming a slight twist to obtain a force. This is to add a little force on this basis first. This force is the force on the leg. If you feel this power, you can walk and turn around. -What's this? The mixed pile of internal boxing!

Third step

Move your center of gravity down and squat down gradually. This is to obtain a downward force. At this time, in addition to a pair of forces on the toes and knees, there is also a downward force on the legs, which is the gravity of the body. In order to overcome this gravity, the center of gravity is placed on the spring and in the middle of the body. In this way, the knees and ankles will get an upward force, so that they will not sit on the ground. This is the second kind of power. Aware of this power, you can bounce your legs, jump and drop a thousand pounds.

Fourth step

Open your feet until you are two feet wide. In this way, another force is obtained, that is, abduction force. In order to overcome this force, the calf and thigh muscles begin to work, producing a reaction force and achieving the balance of the body. When you realize this force, you can kick horizontally, separately and hook.

Step five

Hands change from hugging to swinging, palms down. -What's this? Waijiaquan level 4 horse! It's already set. After being surrounded by my hands, I felt a sense of tension. This tension is. Hold your hands inward and push your armpits outward. You can start practicing from the second step. After realizing this power, it is not difficult to punch straight, flip, swing and hook. When the hand becomes flat, there is a pair of shoulders to send the elbow out, but the elbow should fall down to ensure the level of the arm. This force is the elbow strength. If you are aware of this force, it is not difficult to swing your arm and push your elbow.

Siping horse is the highest stage of horse-riding, and there are four pairs of forces in the whole body. By practicing this step, you gain the strength of almost all martial arts movements, so Zamabu is the ancestor of boxing. Hunyuan pile is the basic stage of Zamabu, and there are only two pairs of forces in the whole body, but this is the foundation of the foundation. It doesn't take long to practice riding, but it requires experience.

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