Zhan Zhuang

Pulmonary Ventilation

An important notion to introduce is the Pulmonary Ventilation VE , it is defined as the amount of air breathed per breath. VE Breath rate RR X Tidal Volume TV , VE is measured in liter of air per minute TV amount of air breathed per breath Normal TV 500ml 1 2 liter VE 6 l min at rest Increasing either or both TV or and RR can increase VE as with exercise Max VE can be increased 20-25 fold 120-150 l m How does our body know how much breathing it needs to do What factors control the rate and...

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...

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...

Form MindPowerQiSpirit Harmony

Post standing has five basic factors to enhance physiologic functions through physical exercise Form (postural angle), Mind (mental activity), Power (internal martial power), Qi (breathing), Spirit (spiritual estate). In fact during our ZZ we should be able to harmonize each of these five factors with each other. This ability to harmonize the five factors is very meaningful in adjusting the quantity of physical strain and in enhancing your general level of practice. We are going to present some...

Relationship between Zhan zhuang and Taichi Chuan or Taijiquan

It is quite common to hear someone asking Between post standing and practice Taichi Chuan what should give me more benefits I think that both ZZ and Taichi Chuan have inherited from many years of research and refinement, from traditional sources, contributing greatly to promote a healthier life, as a preventive but also complementary physical activity for the whole Chinese country. However each one has its specific merits. From the purely technical aspect, post standing can be described as the...

Comments on Upper level relaxation lower level contracted during contractionrelaxation activity

- One aspect concerns the fact that upper level nerves are easily overstimulated during ZZ which induces stiffness, therefore one's should learn to relax them and reduce to minimal contraction required. - Another aspect is that lower limbs should be in contraction to strengthen and enable them to exert sufficient power. This is when lower part of body foot, calf, thigh, buttock, belly and waist etc.resting muscles are in contraction relaxation activity while upper part of body shoulder, arm,...

Is it better to train Upper limbs or Lower limbs Basic testing force exercises

Importance Wuji Stance Zhan Zhuang

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...

Resting heart rate

Zhan Zhuang Gong

As we can see on the previous table, after adequate physical training the contraction ability of cardiac muscles may be improved so that pulse rate may decrease to 60 bpm, the lowest rates being around 45 to 50 bpm. In fact the enhancement goes beyond the cardiac muscles, the number and size of your blood vessels actually increase, and you step up your lung capacity and respiratory rate, and your heart increases in size and strength so you can exercise longer before becoming fatigued. When you...

Eighth form lifting leg leftright

Zhan Zhuang Shoulders

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

Zhan Zhuang Shoulders

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...

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...

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...

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...

First form Bending legs and hands touching belly

Both feet shoulder width apart, both knees slightly bending. One hand placed over the other or placed left right touching slightly the belly. Both elbows apart from ribs, both hands are like silently counting breathing cycles through abdomen's expansion contraction. One breathing cycle includes one inhalation and one exhalation. Breathing should remain natural, do not use force and also do not hold your breath Figure 3-11 . Second form Dropping elbows and lifting hands Lower limbs are assuming...

Introducing moving and nonmoving

Starting immemorial times until now, physical training for healing has always been separated in two major schools moving and non-moving. Which is better This is a long controversial subject which has been involving numbers of specialists and experts, since the earliest times of healing through physical training. Among martial artists, there are some who advocate non-moving in moving, but adepts of Qigong prefer rather the concept of moving in non-moving. But after all what is non-moving in...

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...

Combination activity

Hip Joints Zhan Zhuang

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...

Relation between joint bending angle and quantity of physical strain

Low Trunk Knee And Hip Angles

IV.7.1 Relationship weight bearing point physical strain during ZZ When you are assuming ZZ you should keep your trunk vertical, not leaning forward and your face not looking upward the line shoulder-hip should form an angle of 90 degrees with ground plane. It is from this basis that we are going to present the three weight bearing points localized on your sole. 7.1.1 Center of foot as weight bearing point During your ZZ sole and heel are touching ground in the same time, total weight put onto...

Diaphragms Role in Breathing

Diaphragm Role

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...

Sixth form hook foot with pushing and supporting

Figure Raising Both Hands

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 .

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...

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...

The same principle holds true for increasing the speed and power of any muscles that are critical to quickness and

Wang Xiangzhai summarized this principle in his famous saying Large moves are not as good as small moves, small moves are not as good as squirms, non-moving activation is stillness in moving, moving in stillness, generating endless movements. In a word, this principle is still in the discovery stage, the physiologic changes that it can induce give us the idea of how vast can be the range of its applications. To go further in study and research this will require complete scientific programs...

Basic testing force exercises

In Dachengquan Zhan Zhuang, Testing force is the intermediate step to progress from not moving into moving. Post standing cultivates continuously non-moving training on site, but now Testing force will develop this non-moving ability into a moving ability. Testing force is also a method to search the Wu object . Testing force is a very important part of Dachengquan training but also is the most difficulty and most complex to practice correctly. Wang Xiangzhai in The Essence of Boxing said about...

Simple explanations for the quantitative and qualitative changes generated by Zhan zhuang

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...

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...

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...

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...

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...

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...

Why physical exercises are seldom prescribed in a conventional medical treatment

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...

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...

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...

Complete breathing

Complete respiration (same then in yoga) incorporates all three methods, integrated into one single, full and rhythmic movement. Breathing frequency is related with one's age, sex, body's posture but also external factor such as outside temperature and altitude. Adults have a respiration rate about 1 4 of heart rate, generally between 12 to 18 bps. Age Respiration rate (RR) is changing with the age a newborn baby's RR is around 60 bpm, at 5 it decreases to 25 bpm, then at 15 it reaches the...

Relationship between sport and medicine

Human body's structure and functions are not invariable entities, the more you use a muscle the more it will develop, the more you practice a sensorial function the more it will become acute, in a word the physical condition of human body can be modified. It is scientifically proven that all medicaments on the world can't replace the effect of relevant practice of physical exercise. Physical activity and training can transform weak body into strong one, strong body into even stronger one....

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...

Further indications concerning Zhan zhuang

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...

Functional mechanisms in Zhang zhuang

Zhan 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...

BRowing Testing force

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...

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...

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...

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...

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...

Fifth form Stretching feet while supporting and embracing

Height Chair Zhan Zhuang

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 .

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...

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...

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...

Lean and kick method

Lean and kick method trains shank muscles contraction relaxation in forward-backward movement. This is an important training method to set up your basic preparation for Issuing force movement. Example Let's start with T-eight standing post (Figure 3-24). Assume your posture, use your rear ankle joint as principal axe, to slightly lean backward and descend sit for about 5-10 cm (below normal standing), all your weight placed onto rear foot. Now rear sole and calf muscles are stamping forcefully...

Pierce and kick method

The traditional name of Pierce and kick exercise is Divine Turtle emerging from water it is in fact a combination of pierce, raise, squat and kick exercise. Difficulty comes from the large amplitude of movement involved. Pure raise kick movement is relatively easy to execute, but when you include wrapping, supporting, pulling, lifting, holding, kicking, trampling, screwing with silk reeling effect it becomes quite difficult to execute, being out of reach from a beginner. In raising squatting...

Raise and squat with partition

Raise and squat with partition requests you to execute previous Raise and squat single up down exercise into two, three, four even five distinctive sections. For example during squatting downward movement, you can interrupt your movement on halfway, and then raise, in order to train nerves over this special section of the complete movement improving local nerve sensitivity and legs strain. In the beginning use a small angle in bending during the first section, but increasing it progressively up...

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...

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...

Zhan Zhuang Head Shaking

A) The most common tendency (and error) is - When empty foot is stretching forward and dropping down use heel to touch first the ground and later the sole is following, - when lifting foot is lifting from ground first sole leaves ground and after heel leaves ground - when empty foot is stepping back and dropping down first sole is touching ground then heel is following - when lifting foot to return back to initial position first heel leaves ground and after sole is following. In fact everyone...

Monitoring decompression method

There is a method which can explain more concretely the effects of ZZ to the human body it is the monitoring decompression method. Let's describe this method. Start your post standing, lift both hands, both elbows separated from ribs, keeping suitable angle, upper limbs assuming holding object or pushing-lifting posture. As you are holding this posture, your upper limbs should reveal three points - reduction of the natural pressuring force issued by two arms on lungs, - increase of endurance...

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...

Direct Raise and squat method

As previous exercises are relatively difficult to perform immediately right especially for the lower limbs, it is certainly not easy for the beginner to grab something in the early stages. Then this following complementary exercise may help him a lot as it simplifies the overall movement. Direct raise and squat is an exercise for anyone requesting just raising and squatting, convenient also in daily life. In physical training, one of most effective method is to strengthen first power of leg...

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,...

Walking posts

Walking exercises are the basic training for Dachengquan steps. Steps are decisive in combat competition and will even determine the issue of this confrontation. Let's introduce now the four basic walking exercises. Testing step on the spot is the best basic exercise of Walking posts. All of further step techniques are just variations improvements of this basic exercise. Beginners who do not have good balance, can help themselves by using one hand pressing a wall or a large tree, a desk, a...

Il 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...