IV Is it better to train Upper limbs or Lower limbs Basic testing force
To answer this question, it is necessary to understand the basis of limbs functions. IV. 1.1 Anatomical comparison Upper limbs Lower limbs A Bipedialism Anatomical changes believed to have first taken place between 3 -5 million years ago that provided for a division of labor between the limbs. a. Primarily structured for mobility and manipulation b. Lost adaptation to support weight weight bearing and or locomotion a. Primarily structured for locomotion and weight bearing support b. Slight...
III Practicing sitting post
In sitting post the amount of physical effort is bigger than in lying post, but smaller than in standing post. Therefore it is suitable for patients who can stand up and move freely but still cannot stand for too long time. As you can easily understand sitting post can be practice too in addition to standing post as an auxiliary exercise. Sitting post is also a precious exercise for those who work in office or studying and use to spend time in sitting position. They can use the Fifth form of...
Sixth form Teight post also called Small step post
Both feet assuming a comfortable stance, front foot moves outward 5 to 10 cm, both feet keeping half T-eight posture. Body slightly side facing, both legs slightly bending, body sitting backward, front heel lifted, the knee pointing forward. Body weight remaining 40 60 distribution on the front rear legs. Lifting both hands at shoulder level, bending elbows and embrace, center of palm facing in or forward, all fingers naturally separated, relax shoulders and expand elbows, eyes looking forward...
ZZs effect on nerve system
In fact by comparing and experimenting both displacement sports and non-moving sports we understand that The first kinetics of physical training is mainly focused on training muscles, The second kinetics of physical training is mainly focused on training nerves. When you are requesting your body or parts of it to retract and stretch in a certain order, this is the conventional physical training or First kinetics of physical training. In the opposite when you are not moving but maintaining ZZ...
ZZs effect on muscular system
Let's revise the 19 major points to consider for our skeleton muscles and particularly the muscular movements of bones 1. Skeleton Muscles generate Force and produce Movement only by contracting or pulling on Body Parts. 2. Individual Muscles can only pull they cannot push. 3. Skeleton Muscles are joined to bone by tough connective tissue called tendons. 4. Tendons attach muscle to bone the origin is the more stationary bone, the insertion is the more movable bone. 5. Tendons are attached in...
ZZs benefits on circulation system
The benefits of post standing exercise on circulation system can be perceived directly after the training pulse rate is rapidly descending. In post standing, as muscles are exercising contraction relaxation there is no suffocation phenomenon, also no have breath difficult phenomenon the inner pressure in thorax and abdominal cavity' will not suddenly increase. After physical exertion 5 to 10 seconds , there will be no enlargement of right atria as in suffocation situation HR is directly...
More about the contractionrelaxation activity
Studying Zhang zhuang is the first step in acquiring a whole body bursting power, you should first understand separately each important part of the body involved in the whole process. In the beginning you should just focus on contraction relaxation of some parts of the body, this will help you to understand contraction relaxation process locally and gradually you will understand how to reach a whole body contraction relaxation. Reaching a whole body interconnected requires you to work out...
IV Reliable method to quantify physical strain
To reach a precise estimation of a quantity of physical strain in ZZ may be challenging. In addition if we want this precise estimation, ideally we should rather use a metric system to quantify physical strain in ZZ. It proved that the higher is a sport system level, the smaller is the metric reference needed to apply his principles. IV.4.1 Centimeter-length Stature measurement As ZZ requests a fixed bending angle which is in fact a squatting bending degree at knee level. We have frequently...
bRowing Testing force
Both feet are assuming T-eight post. Both hands stretching on the same line horizontally, elbow slightly bending, center of palm facing down at navel level, now you start like propelling a boat by the leverage of an oar with a rowing movement. Both hands are seizing the oar and moving it backward, upward, forward and backward this wheeling movement characterizes the Rowing Testing force. Shoulders should be relaxed. Increase gradually the resistance feeling in your movements. After sufficient...
IV Standard criteria to qualify physical strain
In order to define more objectively the physical strain to be targeted in your training program, here are five standard criteria to help you in defining the quantity of physical strain subjective standard, objective standard, practice time standard and recovery time standard. With this standard the practitioner is evaluating by himself the different levels of stress by subjective impressions in his internal body during his ZZ training. Checking whether or not he has slight aching, tingling,...
II Physiologic characteristics of Zhan zhuang
When you practice ZZ as you are performing your physical training, various organs and vital systems such as circulatory system, respiration system, endocrine system, perspiration system, execratory systems, etc .all are stimulated by this exercise. Let's start first with heart circulatory system through ZZ heart's vessel system is enhanced, consolidating its distribution, from bowels up to muscles. At resting, muscles present only small capillary vessel dilation, once practicing ZZ a large...
Author notes
Opportunities such as the commemoration of Wang Xiang Zhai's 110 years 1886-1996 , the founder of Dachengquan also called Yiquan , intending to present zhan zhuang and Dachengquan more generally to a larger audience, are definitively too rare, it is for this reason why I decided to share my experience of many years practice in post standing and sparring and condense it in this new book. It was such an honor but in the same time also such a huge task to put in order, revise, actualize and add...
Third form Sitting while lifting and holding
Both legs are assuming previous posture. Both hands lifted at navel level, center of palm facing up as supporting an object, both wrists shoulder width apart, elbow separated from rib, all fingers naturally separated and slightly bending. Back erected and waist kept straight, rise your head like being suspended from the top, eyes looking forward, both shoulders relaxed. Do not use force Figure 3-7 .
Second form Stretching legs your leg and sitting
Sit at the edge of your chair, body erected, both feet parallel, vertical and shoulder width apart, place in front of the chair, sole and heel are all touching ground, thighs and tibias are forming a perfect 90 degrees angle. Elbows separated from ribs, both hands placed on thighs, center of palm facing up or down, back erected, waist stretching, rise your head like suspended from the top, eyes looking forward, both shoulders relaxing. Do not use force Figure 3-6 .
Rise squat and kick method
Rise, squat kick method is based on Squat and kick method but with larger amplitudes in squat raise movement. Beginners can train raise-squat exercise 10-20 times before or after post standing, increase gradually up to 100-200 times. In raise-squat movement the more slowly you are performing it, the more difficult it is to perform it correctly. Raise-squat speed should be around 30-40 cycles minute and decrease gradually down to 10-20 cycles minute or even less. Both feet are separated by...
IIIl Practicing Lying post
Lying post is practiced on mattress or any sleep surface, much suitable for weaker body or people suffering from insomnia. The first form of lying post is involving a larger amount of physical effort. When you start the first form of Lying post, try to count mentally your breathing cycles and hold it until you cannot bear anymore pains and tingling in both shoulders then drop them down and proceed to the second form, third form and finally the fourth form. At the end of your lying post you can...
IV Form and mind combinations
Form refers to the posture angle in your post mind refers to the mental activity. Form, mind and the uninterrupted training time are the three basic parameters which will help you to define the quantity of physical strain. We are going to present the six forms of form mind combination. IV.5.1 Empty mind light form Empty mind is vacuity from any mind activity light form refers to a slight bending angle below 10 cm. Upper limbs are also involved in a light bending strain. This form mind...
III Practicing standing post
Standing post is the best method of Zhan zhuang and it constitutes also the basic exercise of Dachengquan. Standing posts include Healing post and Combat post. All postures in Healing posts require the right adjustment of physical effort for each practitioner upper body's weight on lower limbs. This adjustment is achieved by setting the bending angle knees and the height of both hands. Combat post is a side version of rest regeneration standing post, as a result there is less weight on front...
V Zhan Zhuang and mental activity
Mind refers to the collective aspects of intellect and consciousness which are manifest in some combination of thought, perception, emotion, will, memory and imagination. The mind is the result of the activity of the brain. Modern technology can actually see which portions of the brain are more functional in relationship to certain thoughts, i.e., the mind, but also to for example sensory and motor information IV. 1.2 Brain mapping for Upper limbs Lower limbs . Consciousness refers to the...
V Pure contractionrelaxation PCR activity
In common physical exercise or athletic sport working muscles are just involved in a bending-stretching activity required in their movements which characterizes the First Kinetics of physical exercise, but have resting muscles contracting relaxing as required in the First Kinetics of physical exercise. Song is the Chinese character referring to muscle relaxation, Jin is the one for muscle contraction. Song Jin happen when we are consciously ordering resting muscles to execute their contraction...
V Imagination activity
Using visualization during ZZ exercise refers here to Imagination activity or Recall activity, it is involving high brain functions from the Cerebral Cortex such as memory, attention. so that the practitioner can benefit a faster internal control monitoring. It has proven effects on overexcitability, improving mental focus and reducing random thoughts. Among all Imagination activity exercises we selected six most common and applicable ones Far seeing activity combined with ZZ assuming your...
V Combination activity
Combination activity is an intermediate level form of mental activity for contraction relaxation activity. It involves local parts of the body, with one joint as the axis and two bones as leverages, in combined movement of resting muscles during contraction relaxation. In fact it adds two parts of the body muscles to join this contraction relaxation activity. Combination activity should start with two points combined, for example as calf combined with thigh, then gradually increasing to three...
II Functional mechanisms in Zhang zhuang
Start your ZZ assume your posture, hold it during a sufficient time which will bring up relevant nerve excitation in your cerebral cortex. As you are assuming a fixed posture, in the beginning, it is hard to get inside your external sensing organs taste-tongue, touch-skin, smell-nose, but especially hearing-ears and sight-eyes and your internal sensing organs muscles, tendons, joints under this new stimulation, have certain difficulty to reach an adequate level due to short time of training as...
Zhan Zhuang Qigong
Among the earliest students of Grand Master Wang Xiang Zhai was a young man who studied orthodox Western medicine and then specialized in dentistry. His name was Yu Yong Nian. Yu Yong Nian was born in 1920, after completing his initial schooling he was sent for specialist medical education in Japan. At 21 he was graduated from the University of Tokyo and returned in China. From then he started to work for the Beijing Railway General Hospital. Three years later, exhausted from the long, constant...
Seventh form Taming tiger post also called Big step post
Both feet assuming forward and backward a large step, front sole stepping on the ground, heel slightly lifted, knees pointing forward, hips twisting inward while anus retracted and body leaning backward like sitting down. Legs should use an ascending stretching force. Both hands opening forward and backward, are lifted in front of chest and shoulder, center of palm facing forward as to push and support something or placed at belly level, center of palm facing down as pressing the head of tiger...
Eighth form lifting leg leftright
Lift one leg and place at hip level on the chair back, desk or balustrade, ankle hooking backward and body slightly bending. Lift both arms at a level between shoulder and breast, both elbows are bending as to hold something, center of palm facing in, all fingers naturally separated, do not use force Figure 3-18 . There are eight basic standing posts. From the First form up to the Fifth form, all are Basic Healing posts from the Sixth form to the Eighth form, all are Basic combat posts. These...
Eight form Landing dragon post or Reverse step post
Both feet assuming forward and backward a large step, front sole turning out, heels twisting inward and knees bending. Rear leg straight and heel on the ground. Upper body is leaning forward most of weight is placed on front leg. Front rear weight distribution starts with 60 40 and gradually changes into 70 30. Twist body backward and head as well with eyes watching rear heel. In this example left front leg, right hand raising up, center of left palm facing up, left hand dropping, center of...
Pulling accordion method is similar to Silk reeling method
but now you should enhance the intensity of mental activity and power in your movement. When you are moving you can imagine that you are pulling an accordion To play an accordion left hand pumps bellows while right hand plays keyboard , here in Testing Force both hands should use force as to pump bellows in an expanding pressing cycle. No matter if hands are expanding or pressing the most important is to imagine the resistance feeling of Wu. This kind of resistance feeling goes with your...
V Linking activity
Linking activity is even a higher level form of mental activity during contraction relaxation exercise than the previous ones. It requires all parts of whole body resting muscles to interconnect as learnt in previous level, but now they are required to behave a unique entity, freely stretching tendon, mentally enlarging the internal amplitude, extending force, as interconnecting to some external objects in front of your body. Now it is precisely this link between your body and some external...
Fifth form Stretching feet while supporting and embracing
Sit on your chair, knee cleave leaning on the edge of the chair, both legs lifting, separated by a distance larger than shoulder width, adjust the height of your feet depending on your own physical condition. Place both hands below shoulder level and above breast level, center of palm facing in as if holding something, waist and back erected, rise your head like being suspended from the top, look forward, both shoulders relaxed, do not use force and do not hold your breath Figure 3-9 .
Mental deconditioning
Let's revise the basic principles of conditioning Many years ago, Pavlov referred to physical stimuli that precede biologically significant events as the First Signal System. Such stimuli allow an organism to anticipate biologically significant events and thus deal with them effectively when they occur. For example, we avoid hot stoves, and we salivate when we are hungry and see food. Pavlov called the first signal system the first signals of reality. In addition to learning anticipatory...
I How come Zhan zhuang ZZ has curative effects
You can sometimes hear from some students these following remarks - I know another practitioner who started Zhan zhuang exactly in the same time than me, but later I found out that he is progressing in his training much faster than I do How can it happen - I am training ZZ in a daily basis but still I do not get any kind of curative effect, - Effects were very obvious during the first three months of ZZ practice but even I am still continuing to practice ZZ after these three starting months...
I Simple explanations for the quantitative and qualitative changes generated by
Practicing ZZ is a physical training i.e. applying to one's body external conditioning. It is in fact this external conditioning of the body which creates the exopathic factors that brings up changes in its physiological functions, we call it, to simplify, internal conditioning. From external it becomes internal, we can also say that from quantitative external training it becomes qualitative internal changes , later it will change from qualitative to quantitative, and so on, developing...
Ultimate secret of Internal Healing Boxing REVEALED
Chinese martial doctrine is intimately related with the mental and self cultivation approach which characterizes the philosophical principles of Chinese martial arts, leading it to always new exciting vast areas of discovery. Chinese martial doctrine is permanently striving for a stronger, more independent and braver spirit. Among the most successful of its adepts will emerge new gifted elite with unpaired strength and mind. Chinese martial doctrine can open to people new ways of problem...
II Why physical exercises are seldom prescribed in a conventional medical
As we discussed before, physical exercises can improve and strengthen one's body physical conditions, promoting better health, and if they are selected accordingly to their pathologies, corresponding training may even cure radically suffering patients, then why these physical exercises treatment are seldom prescribed and not benefiting a larger research and development. So that anyone can enjoy a complementary way of medical treatment. Answering this question is quite complex, without going...
ZZs benefits as medical treatment dynamic diagnostic and curative method
Zhan zhuang can be an interesting method for medical treatment combining diagnosis and curative effects. ZZ will base its work out on rising progressively the internal amount of effort from the state of tranquility up to a high level of physical training 2nd kinetics of physical exercise . Changes occurring during this progression are countless but starting training parameters are quite limited hold the posture bending angle and maintain it during a certain time duration . We will remind again...
Contents
1.1 Zhan Zhuang applied as medical 1.2 Body's reaction after Zhan 1.3 How come Zhan zhuang ZZ has curative 1.4 Monitoring decompression 1.5 Simple explanations for the quantitative and qualitative changes generated by Zhan zhuang 1.6 Relationship between Zhan zhuang and Martial 1.7 Relationship between Zhan zhuang and Taichi Chuan or 1.8 Further indications concerning Zhan II.The basic theory of post 11.1 Relationship between sport and 11.2 Why physical exercises are seldom prescribed in a...
ground plan
In general you will assume all yours posts bending waist and torso a in 3 of Figure 4-9. So in this case even your hip angle is smaller than 1 but because your total weight is still not exceeding your foot, so the physical strain is still relatively small compared to 2. 7.6 Relationship ankle physical strain Assuming post standing although upper limb maintain the same posture, lower limbs the same bending angle, if the vertical passing through knee exceeds your toe that means that you are...
ZZs benefits on breathing system
Post standing is a physical exercise which does not lead the breathing system to a situation of oxygen debt and does not require respiration blocking. In this sense ZZ is transgressing the conventional group repartition of sport. Let's see further details. If we take breathing as a taxonomic criterion, sports can be divided in two big groups 1. Anaerobic The first one includes all the sports that use the technique of respiratory stop or blocking. The most typical among these are force sports...
I Further indications concerning Zhan zhuang
1. Before starting post standing you should have already empty your bowels, avoiding from interrupting your post standing, 2. Before post standing you should loose your tie and belt, take off your watch, open shoelaces so that all limbs feel free to move. 3. For beginner in post standing and convalescent practitioner with weaker body, during your post standing exercise you should not close your eyes. Later when you can reach during each training session at least 20 minutes of standing and feel...
Separating water forwardbackward standing form
requires smaller angle between elbow armpit and rib plane, although this angle is smaller than in Front chest supporting-pulling form and Wrapping expanding form, but because its specific hands position which requires much distance from shoulders, so that on this prolonging moment of forces, power involving shoulder and arm's muscles is much important, so that its HR is substantially increasing compared to Relaxed shoulder lifting embracing form. 3.3 HR changes for different bending angles In...
I Relationship between Zhan zhuang and Martial arts
In martial arts literature, we can many references to ZZ. I selected some which described more specifically the relation between ZZ and martial arts here is a chapter included in the written training materials released by the China National WUSHU Committee in 1961 Basic training in Ancient Times focuses first on flexibility and power of legs, waist and arms while in the same time adjusting breathing for internal organs through leg technique, waist technique, arm technique and also post...
Shank contractionrelaxation method
Shank contraction relaxation method is strengthening shank and foot muscles, improving considerably their responsiveness, elasticity and power best basic training method this is the very fundamental brick with which you will start to set up the Second kinetics of physical exercise in your body. Any posture of Healing post and Combat post can by coordinated with Shank contraction and relaxation method to training. Let's take an example Healing post same as Figure 3-21 . Chest slightly withdrawn...
IV Classification of physical strain
Many prescribed medications may pose the risk of drug side effects ranging from mild discomfort to serious health risks. Common drug side effects can be dry mouth, headache, stomachache and weight loss or gain. Most of these drug side effects are harmless and temporary. However, some drug side effects are serious health risks and may cause lasting or long term damage. With Zhan zhuang, physical training comes from the internal activity of post standing. This physical training requires the fine...
V Relaxation activity
Relaxation is a conscious mental activity largely discussed in internal disciplines however I would like to inform you that the concept of relaxation in Dachengquan is completely different from those you may expect in any other discipline. Achieving a relaxed state requires much a dynamic training that any common slacking or passive method. Concrete relaxation process is initiated from the conscious monitoring of some parts of the body, following and examining by yourself the physical exertion...
V Stretching tendons activity
Stretching tendon activity is a high level form of mental activity during contraction relaxation exercise. It involves more than two limbs while combining resting muscles in a single stretching, tendons are like elastics which two extremities are using force in the same time or one extremity fixed and the other using force, then suddenly exert a pulling tightly contraction relaxation movement. All limbs and resting muscles are unified to create an homogeneous entity, while maintaining angle in...
Sixth form hook foot with pushing and supporting
Both leg posture is the same as in Fifth form. Both heels facing each other, both legs turning outward, toes hooking and bending backward, to increase both legs physical strain. Lifting both hands upward of shoulder and downward of eyebrow, center of palm outward showing pushing and holding estate, waist and back keeps erect, raise your head watching forward, both shoulders relaxed, do not use force and do not hold your breath Figure 3-10 .
I Zhan Zhuang applied as medical treatment
Although trees do not move, they keep on growing endlessly, cumulating massiveness and strength during all their life. This is probably how, inspired by this amazing property of the Nature, in Ancient China, the training method of Zhan zhuang standing pole or standing post was created at the time where China mostly depending on its agriculture. Around 2700 years ago, the famous Chinese philosopher Guan Zi gt wrote If your upper body does not reflect any principle, if your lower body is not...
Diaphragms Role in Breathing
When the diaphragm contracts, the chest cavity enlarges, reducing the pressure inside. To equalize the pressure, air rushes into the lungs. When the diaphragm relaxes, the elasticity of the lungs and chest wall pushes air out of the lungs. Because the lungs have no skeletal muscles of their own, the work of breathing is done by the diaphragm, the muscles between the ribs intercostal muscles , the muscles in the neck, and the abdominal muscles. The diaphragm, a bell-shaped sheet of muscle that...
I Bodys reaction after Zhan zhuang
Through Zhan zhuang training the functions of the internal body will change and this will come with different reactions you can perceive in your body as shown below Tingling feeling is a body reaction intervening often for beginners. When it starts the feeling maybe be uncomfortable, but after some time we generally get use to it. Along with the period of time assuming Zhan zhuang, the localization of tingling reaction may also change for example it may start in your finger then move gradually...