“Stationary power frame” strength training is a long-term “static superposition” practice method by putting the body into a reasonable posture that can be loaded.
When resting strength training is relied upon
The accumulation gradually increases the load, deeply stimulates the internal functions of the body, so that the whole body can be effectively exercised, including ligaments, muscles, bones, etc. Through intensive training, the toughness, strength, hardness and other functions of these parts are greatly improved, which is of great benefit in actual combat. The following introduces the Crouching Tiger Gong and Iron Plate Bridge Gong in the static power frame strength training method.
Crouching Tiger Gong is a method of using both arms to support the entire body to lie prone on the ground and accumulate “static load” for a long time to increase strength. Since Crouching Tiger Gong supports the body with both arms, it mainly exercises the muscle strength of the upper limbs, the support strength of the joints, and the toughness of the ligaments.
Iron plate bridge gong is a method of static superposition by supporting the head and neck and feet on the object, so that the body torso is suspended in the air. Teppanyashi Gong mainly exercises the strength of the torso part of the body.
1. Crouching Tiger Gong
The first exercise: support your body with your arms in a prone position. The ten fingers of both hands are diagonally forward, facing each other, and the distance between them should not exceed 10 cm. Bend your elbows between 120 and 130 degrees, not fully straight. Head straight, eyes down to the ground. Bring your feet together and support your toes on the ground. Keep your legs straight, your knees not bent, and your hips straight, not upturned or down. Throughout the exercise, a straight line is maintained from head to toe. Hold the work frame still for so long (Figures 1, 2).
Key points of exercise: 1. The whole body should always be kept straight during the exercise, and there should be no convex or concave upward or concave appearance.
2. Arms straight, elbows slightly bent, but not too large. Tightening of the wrist ligaments.
3. When starting the exercise, you can put a book or other soft objects under your hands, and do not directly touch the ground, especially the cement floor, to avoid damage to the finger joints.
4. During the exercise, natural breathing should be taken, and artificial control should not be allowed.
5. Practice time from less to more, gradually increase.
The second practice method: touch the ground with both fists, fist eyes forward, fist center facing each other, support the body to lie down. Then inhale deeply and long, slowly and evenly, not too fast. After inhaling, exhale naturally, stopping when you are almost exhausted. Then suddenly use the force of the nasal cavity to eject the residual qi and make a “hum” sound. At the same time, both fists are clenched hard, and suddenly pressed down, and the muscles of the whole body are instantly tensed, and then immediately relaxed. Then continue to inhale, exhale, spray, and press down with both fists. Practice so much over and over again.
Key points of exercise: 1. Spray with nose, press down with both fists, and tense the muscles of the whole body instantly. After the jet power, the whole body is relaxed, and the force should not be too tense.
2. When spraying, grit your teeth and make a “hum” sound, and at the same time make a “hum” sound from the vibration of the dantian (that is, the lower abdomen), and urge the internal force with internal sounds.
3. The downward pressure of both fists is only the internal force of the body, and obvious movement cannot be seen in the shape of the body. 4. Each exercise should not be too much, limited to about 3O times.
Second, the iron plate bridge work
The first practice method: Place the two chairs on each side. Then, support your body with your arms and place your heels on a chair with your feet together. Then support your body with the strength of your arms and place your head on a chair at the other end. Straighten your body into a straight line. Place your arms close to your sides with your palms facing inward. This keeps the stand stationary (Figure 3).
Exercise Points :
1. During the whole exercise, always keep it straight from head to toe, especially the waist and hips, and do not collapse.
2. At the beginning of the exercise, if the strength is not enough, you can place the two chairs closer together to use the shoulders and legs to assist in support. However, as the strength increases, the difficulty of the exercise should gradually increase. It is even possible to place heavy objects on the abdomen.
3. At the end of the exercise, you should first support the ground with both hands, support the body, put your feet down first, and then roll over and stand up.
4. After the exercise, do not rest immediately, but shake to relax the whole body, and then walk slowly for a few minutes to relax the muscles and blood and prevent muscle stiffness.
The second practice method: choose a square stool, the surface of the stool should be smooth, and the practitioner should sit on the stool. Then lean back, put your feet together in the air, and hang your upper body back in the air, supporting the ends of your body with the strength of your waist and abdomen. Keep your arms close to your sides and breathe naturally, thus holding the stand still (Figure 4).
Exercise Points :
1. Keep it straight from head to toe, with your feet tightly together and your toes hooked back as hard as you can. The head and neck are straight, and the lower jaw is buttoned inward.
2. When starting to practice, you can choose a stool with a larger stool surface to reduce the difficulty of the exercise.
3. Pay attention to safety during the whole exercise, and stop practicing once you feel that your physical strength is exhausted.