Ma Step is a muscle-opening skill. It is a basic martial arts introductory skill and can open up the Governor Vessel.

The first step is to punch with a low stance (90 degrees) from a horse stance (the center of the fist should be empty), about 100 times at a time (it can be completed in about 30 seconds). After practice, you should guard your lower abdomen for three minutes. Practice twice a day.

The second step is to increase the number of times by 10 times a day and do not stop every day.

The third step, after three months, you can complete 1,000 times at a time; it would be better if you can do 2,000 times; do not exceed 10 minutes at a time (usually 200 times a minute).

The fourth step, when it reaches 1,000 times, no longer punch, just practice the Siping style horse stance and stand still. If it reaches 10 minutes, it will end. Keep the lower abdomen for 3 minutes.

In the fifth step, when you reach the fourth step without any effort, clench your fists with both hands and bend your elbows to do a double-peaked ear-piercing pose (with the heart of the fist forward and the eyes of the fist facing the ears), and try your best to pull back; at the same time, stand Siping horse stance, slump your waist and raise your chest. Do this for 10 minutes and it's over. Keep your lower abdomen in mind for 3 minutes.

Effects:

1. He is as strong as a thousand pounds and can walk like flying.

2. The internal Qi can move along the back, and the Qi can connect to the Du Vein, go up to the top of the head and return to the Dantian (not Qi to the heavens).

3. Energetic energy, increased appetite, and good sleep.

4. The Zhenqi of Daimai and Dumai are unobstructed, there is sometimes a hot mass in the lower abdomen, and the mouth is often full of body fluids.

5. If the skill is practiced deeply, the internal energy will be swelled and abundant, and it can move freely; the pulses will reach the lower abdomen and waist, and they will rise naturally when touched with hands. By touching someone's hand, you can know whether the other person is "empty" (whether there is internal energy and the extent to which it is achieved).

6. If you have put enough effort into the fifth step, and when you reach the point where "heart and hand match each other and you are comfortable with it", you don't need to learn all martial arts, you can just find someone who knows martial arts to learn from it. No matter how famous the person is, I believe the battle can be over with just one blow.

(The key is to generate the spiritual energy of "heart and hand correspondence").

7. At this time, if a person has a minor illness, it can be easily solved. If you meditate, you can quickly fall into tranquility, which is the so-called first level of aiding the Tao. The profound skill can achieve the effect of "immortal guiding the way" (such as touching a watermelon, such as judging things).

Notes:

1. If you practice alchemy, you may experience small movements of the heavens after sufficient internal qigong. If you feel suffocated at that time, just move your hands.

2. Remember one sentence: Zong (Zhong) Qi can only be raised, not lowered (the teacher’s original words).

3. If you are tired, drinking boiled water can relieve your fatigue; try not to drink cold things. Also, beginners can start a little slower.

4. This technique requires a lot of exercise and is suitable for young people to practice. Because after practice, two muscles will bulge in the thigh, so women should not practice it (it affects the appearance); if you have heart disease or other diseases, you may feel unwell. Otherwise, stop practicing this technique.

When doing a horse stance punch, it is usually punched out from the waist, but it is better to stick to your habits (at this time, focus on the legs, but relax the whole body).

The fifth step is to make a tight fist with your hands, the harder the better (the final effort is all in your hands); at the same time, there is no need to use force in other places (let nature take its course).

If you can insist on doing these five steps, even if you only stand for two minutes at a time or punch three or four hundred times, I believe you will have benefited a lot and will be deeply happy.

I have never found any fitness method that has such quick results (within a week or two).

If possible, finish by practicing sitting in lotus position and reciting the Buddha's name (or counting breaths) with deep heart.

That was a complete change from mental to physical aspects.

Buddhist scriptures say: The joy of meditation penetrates to the bones and marrow, like heavy rain.

That is incomparable to all the happiness in the world.

If you enter meditation and go deeper, you must use the word "view" to achieve the ultimate goal of "generating wisdom in concentration".

The main thing is that the thigh should be at 90 degrees with the calf, which is a low position.

Stand with your feet shoulder-width apart or slightly wider.

The lower abdomen is the lower abdomen. It is in the inner center. You will feel there, such as heat, burning, etc., after a few days of practice. Don't hold back when standing, only use it when closing.

As for other things, the main thing is to be more flexible and follow your own habits and not be too rigid.

Why should you practice horse stance punching first? The main reason is that most people don’t have the basics, so it’s a bit difficult to practice the fifth step as soon as they get started. If the horse-step punching can be done at a level of five to six hundred or a thousand punches at a time, then the four-level stance will not be too strenuous. If you can stand for three to five minutes, it will be easier to do the fifth step.

Remember: proceed step by step. Rather slow down and stay interested.

After mastering the core, you can make some changes: for example, do it several times a day, or only punch a hundred punches at a time. In this way, over time, you can also make more effort.

But the key point is of course the fifth step. At that time, kung fu was mainly in the hands.

If in martial arts, practicing the low stance is the foundation, then sitting in the lotus position is the improvement.

The most important sentence: meditate in double lotus position, put your hands together, and recite the Great Compassion Mantra 21, 49, and 108 times at the same time (then pay attention to the center of the lower abdomen for three minutes to achieve the perfect completion), then It is truly the best technique (you must remember this sentence).

PS:

1. Taoist Mr. Wang Liping said that zhanzhuang can only strengthen yang energy, but it cannot cultivate both life and life. Do not practice it to the extreme. If you don't have the skill to meditate in double lotus, you won't be able to practice Sanhua Gathering.

2. Master Xuanhua said that if you recite the Great Compassion Mantra 108 times a day, you can cure your disease in three years.

3. Mr. Nan Huaijin said that if the Qi meridians of both feet are opened through double lotus meditation, one can live for decades longer.

4. At the beginning, your legs may hurt when you practice double-lotus meditation. It doesn’t matter. As long as you practice it regularly, you will definitely be surprised and rewarded.

5. There are still some effects that my senior brother disagrees with.

Remember: proceed step by step. Rather slow down and stay interested.

After mastering the core, you can make some changes: for example, do it several times a day, or only punch a hundred punches at a time. In this way, over time, you can also make more effort.

But the key point is of course the fifth step. At that time, kung fu was mainly in the hands.

When doing a horse stance punch, it is usually punched out from the waist, but it is better to stick to your habits (at this time, focus on the legs, but relax the whole body).

The fifth step is to make a tight fist with your hands, the harder the better (the final effort is all in your hands); at the same time, there is no need to use force in other places (let nature take its course).

If you can insist on doing these five steps, even if you only stand for two minutes at a time or punch three or four hundred times, I believe you will have benefited a lot and will be deeply happy.

I have never found any fitness method that has such quick results (within a week or two).

If possible, finish by practicing sitting in lotus position and reciting the Buddha's name (or counting breaths) with deep heart.

That was a complete change from mental to physical aspects.

Buddhist scriptures say: The joy of meditation penetrates to the bones and marrow, like heavy rain.

That is incomparable to all the happiness in the world.

If you enter meditation and go deeper, you must use the word "view" to achieve the ultimate goal of "generating wisdom in concentration".

Talk about internal strength and martial arts

This is also what I heard, plus a little bit of my own experience. It is not obtained from books, it is fragmented and unsystematic. thing. I hope it can give some inspiration to people who practice martial arts.

First, if you are practicing martial arts, if you do not have the standard Siping Horse Step Kung Fu (at least 10 minutes), you will definitely be vulnerable. It flies when pushed, falls down when hit, and is always proven. No matter what special skills you have, you won't be able to show them off.

Secondly, the key point of Siping Mabu Zhuang is to let the infuriating energy move up against the back. When it reaches the back of the neck, the head will be clear. Sometimes, when sleeping, I feel as if two kittens are licking my heels with warm tongues. Normally, my heels will feel hot. At noon, sometimes my upper and lower teeth will automatically bite together. I will look at my watch and say, ah, it’s time to eat ----- an automatic reminder, haha. There will be a feeling of hot water flowing in the bone marrow, especially the lower leg bones.

Thirdly, during the process of practicing stance (requiring standard four-square horse stance and low stance at 90 degrees), there will be a period of time when you will always feel a sense of eagerness and endless strength, especially with both hands. .

There will be two muscles bulging in the thigh. At this time, you will feel quite powerful, haha. This is the early stage. If you go deeper, sometimes when you calm down, there will be two streams of hot water rising from the heel to the perineum point (note that this is a natural practice, not intentional). After standing in the woods and grass for a while, the smell of the woods and grass will be brought back to the house after returning to the house, which will last for a long time.

Fourth, for warriors, the first thing is strength. They must be extremely powerful, and they must always feel that their strength is extraordinary. Their hands are always swollen; those whose fingers are always shriveled cannot have high kung fu. The second is reaction. It is difficult to get this kind of reaction by practicing boxing. You need to use special methods to gather the internal force into the hand. At that time, the hand will have aura. Even when picking watermelon, you will be better than ordinary people -----ask your hand: Is it sweet? If you move your fingers a lot, it’s sweet! sweet! If your fingers don't move, it won't be sweet. Try it dozens of times and it will always work. Hahaha, I'm talking about other people's experiences. Don't take it seriously.

Fifth, when you are full of energy, you will suddenly feel like someone is pushing you from behind when you are walking, and your hands and feet seem to be out of control. When you want to cross the road, you will pass in an instant, but it seems that you have not yet passed. When I exerted my strength, I felt like I had just drunk a little bit of wine and my head was not yet dizzy. I just felt like I was flying. But he is very awake at this time, and this state may not always occur. In a long-distance running competition, if you enter this state, there is no guarantee that you will be first, but you will definitely not be tired and feel as if someone is pushing you. But you can't enter this state every time.

Sixth, when exerting force, it is extremely enjoyable to coordinate with internal force. You can feel comfortable no matter how you move, and you are not tired at all. Moreover, you can make very fierce and violent movements, and you can do it very fast and in one go. Sometimes the shoes get worn out.

Seventh, if you can combine it with sitting in the lotus position, you will quickly fall into tranquility - you will feel that your body has turned into a grain of rice, sticking to the bed, which is very mysterious. hehe. Unfortunately, after that, I gradually disliked practicing martial arts. Internal strength will lead to external strength. If you practice Iron Sand Palm all day long, you haven't gotten started yet, so don't be arrogant.

Eighth, finally, let’s summarize: the most practical martial arts--Siping Horse Step (10 minutes); the most fundamental internal skill--sitting cross-legged (at least one hour); the most basic Simple and superb martial arts---Nine-section Magic Hand Kung Fu (a friend of mine said this, I have never practiced it); the most powerful weapon in martial arts skills-------your hands ( Must be a hand that knows how to pick watermelons, haha).

Supplementary information: Why is it necessary to practice the Siping horse stance well when practicing martial arts?

1. All Shaolin martial arts repeatedly emphasize this method.

2. Northern Shaolin monks have to tie their horses every morning. Traditional Southern Shaolin monks have to practice Sipingma for thirty minutes before they can practice boxing.

3. Wudang Kung Fu requires a big horse to shovel its arms, which takes at least 500 blows (I estimated it to take about 20 minutes).

4. Huixue’s Nine-section Magic Hand Skill requires 2 to 10 minutes of Siping Mabu Zhuang.

5. The Tai Chi Internal Kung Fu taught by Master Li Jingwu: Qi flows through the spring---Qi flows through the gate of life---Qi flows through the Jiaji spine--The inspiration is at the top; the method used is to stand ( Standing sour). (Master Li is the truly top Tai Chi master I know. A classmate of mine who is not a martial artist once saw his push hands in Beidaihe and felt puzzled.)

6. The kung fu taught by Linji Kungfu in Emei It says: If you stand in the Siping Horse Posture for more than fifteen minutes, you will feel the Qi support. If you do this, you will not feel tired after standing for an hour or two; and if you stand in the Siping Posture for a long time, the Qi can be opened to the Du Channel (from the back foot) Follow up).

7. A friend of mine has practiced Zhuang Gong (unfortunately, he didn’t understand it at the time because the Zhuang was too high) and once had the surprising experience of moving Qi from the feet up.

8. If you are interested, I will find more theories and experiences from various books to prove this argument.

9. The vulnerability of today’s martial arts is proof that there is no Zhuang Gong.

10. If you want to find those strange and unpredictable martial arts, it is better to read Jin Yong's novels. As for the Yi Jin Jing, there are many versions.

There is one called "Bear Style Dayi Jin Jing", and there is another called "Twelve External Jin Gong-----" I can't remember the name. Anyway, it is a kind of hand-tightening technique. Each time you tighten your hands, the rest of the body Without exerting force, if you move your hands forty-nine or eighty-one times in a row, your strength can be increased by five to fifty times, and your meals can be increased to five meals. That's the real thing, and it has the same effect as Ma Bu Gong.

As mentioned above, practicing martial arts is enough; in fact, if you practice hard and win a sports championship, it is enough.

Hope this helps.