站樁

 

站樁 ZhanZhuang (lit. 'standing [like a] post') is a training method often practiced by students of NeiJia (internal kung fu).

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The original ZhanZhuang is a an exercise used by Daoists; in recent centuries, martial artists who already had static standing methods combined these with the internal mechanics of ZhanZhuang to create a superior exercise. The objective of ZhanZhuang in martial arts has always been to develop a martially capable body structure, but nowadays most practitioners have again returned to a health-preservation orientation in their training, and few teach ZhanZhuang as a martial method.

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The most common ZhanZhuang method is known as HunYuan (浑圆) or ChengBao (撑抱). This posture is entirely Daoist in its origins, has many variations, and is the main training posture. This practice has recently also become common practice in TaiJiQuan and Qigong schools. SanTiShi (三體勢 lit. 'Heaven', 'Earth', 'Man') has been a root practice for centuries.

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