When thinking of practicing martial arts, the first thing that comes to many people's minds is the situation of those warrior monks in the movie "Shaolin Temple". Ma Bu can be said to be a thing that all people who practice martial arts must learn, whether you are a strong martial artist or a very weak martial artist, Ma Bu is an indispensable thing for you to practice martial arts.

Just like those martial artists in the jade area of the Martial Arts Secret Realm now, although their cultivation of true qi is faster than learning to take a horse step, but from the day they start to practice martial arts, whether it is a martial artist like Liu Guoqing who is in the seventh layer of the day after tomorrow (martial arts has risen another level), or a quasi-martial artist who has just started to practice martial arts, they start to practice horse steps every day, which shows the importance of horse steps in the process of learning martial arts.

Horse step is the foundation of many sects of kung fu, the horse step of each school is much the same, there are two main purposes of standing horse step pile, one is to practice leg strength, the other is to practice internal strength. Standing on the pile is to gather qi, and horse step is the basic skill in martial arts.

Horse steps are the most basic pile steps for practicing martial arts, so there are sayings such as "standing for three years at the beginning" and "learning to fight the horse first".

The feet are slightly wider than the shoulders, and the half-squat posture is adopted, because the posture is like riding a horse, and it is as stable as a stake, so it gets its name.

If you squat well, you can strengthen your kidneys and waist, strengthen your muscles and replenish qi, regulate your spirit, and your lower plate is stable, your balance is good, you are not easy to be knocked down, and you can also improve your body's reaction ability.

Horse step is one of the basic skills before practicing martial arts, the so-called "practice boxing without practice, to the old one", which means that the empty learning of those boxing routines, without actually carrying out gravity and endurance training of the whole body muscles. Eventually, it will be reduced to a fist embroidered leg.

Mabu is the basic pile gong training used by most Chinese martial arts schools, including Xingyi Quan and a very small number of other types of boxing, such as the three-body pose. It's just that there are some differences in appearance between the pile gong of the inner fist and the pile gong of the outer fist and the outer fist, and it is based on horse steps.

Through the practice of horse steps, the main purpose is to regulate the "essence, qi and spirit", complete the regulation of qi and blood, the training of spiritual cultivation, and exercise the control of mind and consciousness.

When squatting on a horse, it is often required to concentrate and calm down, breathe naturally, and squat deeply, flatly, and steadily, so as to practice the larynx, chest, kidneys and other organs. And the abdominal muscles are indented and the leg muscles are tense, in order to achieve a full-body comprehensive training.

This kind of pile work. Because it is a long-term static exercise, it is a very good exercise for all organs of the human body, and through such exercise, the body's reaction ability can be effectively improved during strenuous exercise.

In many schools of martial arts, horse step piles are often trained as one of the most basic pile skills. It has always been regarded by the predecessors of martial arts as an indispensable training method that is extremely effective for the growth of internal strength and the improvement of fighting ability. It is also often found in many routines in the form of footwork.

As a pile method and footwork. What is it that is so highly valued, how does it produce that unique effect in martial arts training, and what are the basic principles and methods of practicing it?

As a technique of subduing opponents or fighting to the death against opponents, martial arts have special requirements for human body functions that are different from those of 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 and rapid reaction and adaptability that the human body obtains through practice during fighting, as well as the unique mental deterrence against 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, body and other parts to hit the opponent, and the ability to resist blows in the head, chest, abdomen, throat, crotch and other parts.

To meet this special requirement. It is necessary to have a special training method, which is what the martial arts world calls "internal refining of essence and spirit." Outside the muscles and bones". In this regard, the horse step pile 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 inner boxing represented by Wudang or the outer boxing represented by Shaolin, both internal and external cultivation are required when practicing, and both are indispensable.

From the perspective of refining the body, the regulation of qi and blood, the cultivation of essence and spirit, and the cultivation of consciousness must all be completed through pile gong.

In terms of training, the strength of the muscles and the bearing capacity of the bones, as well as the ability of the internal organs to resist blows, etc., also need to be completed through pile training. The horse step pile is precisely an excellent pile method that can meet the requirements of these two.

In this regard, let's start with Lian Nei.

No matter what kind of martial arts, when practicing the horse step pile, it is required to first be calm (or calm down), calm the dantian, breathe naturally, and have similar requirements such as enlargement of ideas and assumptions.

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

A person who practices martial arts must first train a strong physique. Without good physical fitness, without a strong physique, it is absolutely impossible to achieve something in martial arts, and the strength of physical fitness is directly related to the quality of internal organ function.

In terms of martial arts and traditional Chinese medicine theory, it is the harmony of qi and blood in the body, whether the internal qi is full, and from the perspective of modern medicine, it is the strength of the internal organ function and the quality of the endocrine function.

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 performance of the human body, and the horse step pile can stand well, will make the human internal organs get special exercise, its function will be improved, so that the body qi and blood balance, internal qi full, endocrine function enhanced.

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

As for the fact that when standing on the horse's foot, it is possible to increase one's strength through one's thoughts and assumptions, which is a fact that cannot be doubted.

Dacheng Boxing (Yiquan), Taijiquan, Xingyiquan, Baguazhang and other sects, pay special attention to the role of the mind when standing on the pile, and its effect is also obvious to all in actual combat. For the foreign kung fu represented by Shaolin boxing, it is also achieved in the idea and imaginary cultivation of pile gong.

For example, the primary stage of the exercises such as platoon fighting, iron cloth shirt, iron crotch gong, etc. It all begins with the idea of pile gong and the exercise of hypothetical. The most typical example of row work, in the primary stage, is through the pile, after the internal gas is filled. Then, it is assumed that some parts of the body are constantly resisting external blows, and then the physical platoon is carried out after the last shot, so as to develop a strong ability to resist blows.

For practice, the posture of the horse step pile determines that it is a pile method with a large amount of strength. Because for people 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.

The outer strength and inner strength here are different from what we call robustness in our daily life. It requires both physical fitness and the ability to meet the special physical requirements of martial arts.

Because fighting the enemy is a kind of desperate struggle. This requires both strong explosive power and a certain degree of resistance to strikes. It is necessary to have a highly sensitive reaction in hand-to-hand, and complete actions such as jumping and jumping at high speed within a certain period of time. To do this. The body must have a fairly strong carrying capacity.

In addition to the bearing capacity of internal organs and musculoskeletal, the strength of this bearing capacity is also closely related to other parts. These parts mainly include the throat, pleura, waist and kidneys, anus, genitals, etc.

For example, when exerting force, the throat cannot hold the breath and breathe forcefully in an instant, and the pubic area cannot be raised. The anus cannot be constricted. If the waist and kidneys are weak and the pleura cannot support the thoracic organs, then it is absolutely impossible for this person to have a large amount of force. A patient with prolapsed anus or hernia, or a patient with a chronic cough and lung deficiency, will never be able to lift a heavier object with force.

The horse step pile is a very scientific pile method for internal and external load bearing exercise.

Let's start with the practice, when squatting on the horse step pile, the load on the legs is very large. The muscles of the legs need to bear a large static force, and the practice of static force is one of the most effective ways to exercise internal organs in martial arts.

The mechanism is: When the legs are squatted at 90°, the weight of the upper body is loaded, and a lot of force is required. At this time, it is necessary for the throat to be naturally self-locked (only to breathe naturally through the nose), levator anus to shrink yin, and qi to sink into the dantian.

That is, it is necessary to start by satisfying the bearing capacity of the legs, and then lock the two ends (i.e., the throat, anus and pubic area) so that the upper and lower endurance can be exercised. If the bearing capacity of either of these two places is too weak, any other part of the body will not have a strong bearing capacity.

The martial arts world often refers to "not lifting the qi" or "not being able to hold the qi", which in a sense refers to these two phenomena.

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

That is to say, the mechanism of horse step pile practice starts from the bearing capacity of the legs, from the outside to the inside, from the inside to the outside to reach the inside strong and the outside.

When the throat locks itself and the levator anus shrinks, the abdominal muscles will naturally contract. With the need for static support in the legs, the secretion of adrenaline will increase greatly. Because it is a static support force, the breathing is neither a big exhalation and inhalation of aerobic exercise, nor the inner abdominal breathing of the Jingyang Gong, but a breathing method that should not only cooperate with the locking of the throat and anus, but also sink the dantian evenly and naturally, neither holding the breath but not too helpless.

Many people who practice horse step piles for the first time, practice for three or two minutes and feel that the legs are difficult to support, in order to meet the upper and lower locks, or to maintain the shape of the pile, unconsciously gather the qi on the chest, and after a while, it will make people feel depressed and unbearable. At this time, the practitioner does not breathe out of his mouth, so he has to hurriedly regain his momentum, and he is so tired that he is out of breath, which shows that the person's overall endurance is relatively weak.

Another point is that the exercise of this kind of exercise on the human body is a complete process, and from the beginning of the exercise, all the muscles and internal organs of the body have been comprehensively exercised.

Because from the outside to the inside, from the inside to the outside is an organic whole. It is impossible for a person with a weak function in any part to stand on this pile for a long time at the beginning. On the other hand, if you practice this pile carefully, the function of any part will be improved accordingly as your skill grows.

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

For example, if the internal organs and muscles do not have a particularly strong endurance, when practicing the platoon or being hit by the opponent in the fight. Minor injuries to internal organs can lead to death.

Then there is the horse step pile, which is extremely beneficial to the improvement of waist and kidney function. Martial arts fighting is a kind of intense exercise that requires a lot of energy to attack or defend in an instant, which requires the human body to have a good waist and kidney function.

Step piles through standing horses. The body's kidney function will improve significantly before you know it. The most obvious example of this is the walkthrough of the routine.

When practicing the routine, you need to complete all the movements cleanly in one go within three to five minutes, although there are bright movements in the middle (most of them are short pauses when the light is bright), but you can't stop and gasp for breath.

If you can't complete the rehearsal of these routines in one go, or after barely completing them, you will be out of breath. Feeling the emptiness and weakness of the waist and kidneys means that the function of the waist and kidneys is far from being able to adapt to this kind of strenuous exercise, not to mention the more intense free-hand fighting? It is the best exercise for the waist, kidneys and spine.

Horse step practice: As the basic pile skill practiced by both internal and external families, the horse step pile is basically the same practice method. However, there are different types of boxing, which are mainly based on self-cultivation (physical training) and mental cultivation (focusing on cultivating minds), which can be roughly divided into two categories.

One is by increasing the intensity of the force applied during practice. Increase the static support force to enhance the function of internal organs. and the strength and endurance of the muscles. The second is to focus on ideas and assumptions to increase power when standing on the pile.

Of course, these two are a complete unity, and it is only a question of which aspect to focus on when practicing, and the two must not be practiced separately.

Of course, due to the different goals pursued by practicing this pile, the posture and the guidance of the mind are also different.

If you focus on enhancing physical fitness, such as practicing routines, hard qigong, platoon fighting, iron cloth shirts, and exercises to increase your own strength, you should start by continuously enhancing your static support force.

It doesn't matter if it's a horse step or a ding horse step. The potential should be from high to low, and the force should be from weak to strong. The time is from short to long, and the purpose of internal strength and external strength is achieved through the action of static support force. This practice method is mostly used by Shaolin boxing as the representative of foreign boxing, hard qigong and other exercises, which can often practice extraordinary physical fitness and incredible kung fu.

The inner boxing represented by Wudang Boxing is mainly based on the cultivation of ideas, and the dominance of ideas and assumptions is particularly emphasized when standing on the pile. Therefore, the footwork of the pile method is relatively small, and the potential is relatively high.

This reduces the strain on the leg muscles so that they can calm down and develop their imaginations and minds. The time of standing the pile is relatively longer, and the requirements for standing the pile are mainly loose and quiet.

The above is all relative, it is not that the cultivation of the mind cannot be practiced because of the big steps and the deep potential, nor is it that the high and small steps do not have the effect of training the muscles and internal organs. The key also lies in the quality of one's physical fitness, the depth of kung fu, and the purpose pursued when practicing.

If a person's kung fu is deeper and he can easily squat for half an hour in one breath, then he can pay more attention to the cultivation of ideas. This not only strengthens the physical strength but also cultivates the mind, which is really a double win.

On the contrary, if you can't do physical fitness and kung fu, and the momentum is low when you stand on the pile, and you haven't stood for 3 minutes, your legs will start to tremble, and your chest will be tight and breathless.

Many practitioners deliberately raise the pile gong frame so that they can experience their thoughts and assumptions with relative ease. Because the cultivation of ideas and assumptions requires relative relaxation and a long standing time.

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

In short, the horse step pile is a very effective and very practical basic pile skill in martial arts. Practicing this pile often is very beneficial to the growth of martial arts.

Horse stride position: Legs parallel to each other, the distance between the feet is three soles of the foot, then squat, toes parallel to the front, do not skim out. Brace your knees outwards with your knees no longer than your toes and your thighs parallel to the ground.

At the same time, the hips should be adducted forward, and the buttocks should not protrude. This can make the crotch into an arc, commonly known as a round crotch. Pull out the back with the chest, do not hold the chest up, the chest should be flat, and the back should be round. You can wrap your hands around your chest like a ball. The void spirit is strong, the head is pushed up, and the top of the head is like being suspended by a thread.

This is the basic requirement of horse walking. At first, it is not easy to stand for a long time, and it is good to be able to stand for 5 minutes, but it is important to persevere, and being able to stand for half an hour is considered an achievement.

Ma Bu generally does not need to guard the dantian, and after a long time, he will naturally gather the dantian. The one-legged horse step is the stage of kung fu that can be naturally reached after the two-legged horse step is proficient, and it is the result of practice. On the other hand, it is impossible to walk on one foot if you don't stand well. This is the stage of Zama step, which is the level of kung fu.

Horse step kung fu has three stages: standing firm, standing solid, and standing empty, and the one-legged horse step is also the stage of standing empty. It means that the standard action of standing upright is to stand upright, the body does not move, but the center of gravity is all shifted to one foot, and the other foot can be lifted freely. So it's still down-to-earth, it's good to be able to stand on your feet, and your kung fu will naturally go up.

Ma Bu is so important, so Zhao Chaogang actually attaches great importance to Ma Bu. When Zhao Chaogang began to cultivate the truth, that is, when Zhao Chaogang was in prison, Zamabu was also a must-do for Zhao Chaogang every time he returned to the prison dormitory after completion, from the second year of Zhao Chaogang's imprisonment until Zhao Chaogang was released from prison, Zhao Chaogang was in Zamabu morning and evening. For seven years, not a single day has fallen. It can be seen that the horse step is important for 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 step, the martial artist will get twice the result with half the effort in cultivating martial arts in the future. (To be continued......)

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