Zhanzhuang means standing motionless like a wooden stake. It originated from ancient religious rituals. It is an important part of the Chinese martial arts system. It has been valued by martial artists in the martial arts schools of the past dynasties, such as horse-stepping. In Shaolin martial arts and some southern boxing styles, it is used as a basic training. As the saying goes, "Before practicing boxing, squat for three years." In Xingyi Boxing, which is the core of Neijiaquan, there is a saying that "all methods come from the three-body style", and in some young boxing styles such as Dacheng Boxing and Lu Style, the structure , which pushed Zhanzhuang to an unprecedented level.
The commonly used stance training method is: the feet are shoulder-width apart, the knees are slightly bent, the arms are bent in front of the chest or abdomen, and the hands are about ten centimeters apart and the ten fingers face each other.
Then adjust the body shape: place the head straight, chin slightly inward, ears flat, shoulders at the same height, hips at the same height...
Then adjust the spirit: look with both eyes The front is slightly lower, and the ears are slightly higher behind. Baihui Xuxu lifted up...
Then relax the whole body: starting from the top of the head, relax the whole body one by one, until the knees and ankles, while the feet are firmly planted on the ground.
Repeatedly check, adjust and feel the feeling of relaxing and aligning step by step. At this time, the back support of the life gate should be reached, the span root should be retracted, and the buttocks are hanging like a bell...
Experience the feeling of "empty collar and strength, sinking shoulders and elbows, holding the chest and straightening the back, loosening the waist and tightening the buttocks... Standing upright, calming the mind and relaxing the body...", experiencing the feeling of Qi sinking in the Dantian, and experiencing the five bows in the body. Feelings and so on.
The relaxation at this time is not loose or soft, but the whole body is a whole, in a state of "like pine but not loose, and will be unfolded but not unfolded".
There are not only static pile skills, but also dynamic pile skills.
Zhan Zhuang is not only a basic practice, but also an effective fitness method
Zhan Zhuang (round pile)
Stand silently with your feet shoulder-width apart , adjust the mind, breath and body, relax the body, breathe steadily, and have a peaceful mind.
Bend your knees slightly, as if squatting or sitting, and pull up to hold the ball with your hands, with your hands shoulder-width apart, fingers spread apart, palms facing inward, and wrists slightly inwardly rotated
Hold inward and outward Support, the feet seem to be rooted. The shoulders sink and the elbows sink, and the chest is lifted and the back is lifted. Hang yourself for hundreds of hours, and fall to the perineum.
Relax your shoulders, don’t hunch them up. The elbow is about three finger widths lower than the shoulder, or it can be at the same height as the shoulder.
Look ahead and replace all thoughts with one thought. Let the distracting thoughts that come up go away
Turn a blind eye and listen but not hear; don’t reject what comes and don’t keep what goes.
The stance should be comfortable and not stiff, but the movements must be correct and not swaying. Keep your head upright, neck straight and symmetrical.
Xingyiquan calls it a round pile, and Yiquan (Dachengquan) calls it a flat-stepping support pile