Uploaded on 5 Dec 2009
This exercise is level 2 in the Face
the Squat exercise developed by a group of Chinese Kung Fu masters in
the mid-1900s. Level 1 allows you to use your hands to maintain
balance. Level 3 requires you to make a fist and put it between your
nose and the wall. If you can do that then try with two fists -- one
infront of the other, of course.
The main purpose of this
exercise is to straighten and strength the back, and to strength your
internal organs. Along the way, you will have strengthen your legs,
feet, tendons,etc.
Info in Chinese: http://www.hxzng.org/xiaogongfa2.htm and http://www.hxzng.org/
Progression:
- squat all the way down
- squat with heel on the ground
- squat facing and holding a tree or a hand rail preventing the knees extending over the toes
- squat facing a wall without grabbing anything
- squat facing a wall with feet touching the wall
- (Level 1) squat facing a wall with feet and knees together and touching the wall. No shoes.
- squat facing a wall with fee together, touching the wall and arms raised high.
- (Level 2) With arms behind the back, wrist against wrist
- (Level 3) With one fist held in front of nose
- with two fists held in front of nose
Before you start, relex for a few minutes. Slowly go down and INHALE when you feel the need to inhale.
When you cannot go down anymore, wait until you feel like to exhale then slowly stand up with your exhale.
Each
set is 50 repetitions. Work you way to be able to do a full set and
then do a few sets a day. Go slowly. Usually takes a few months to get
to the next level. Took me 2 years practicing to make this video.
If you look carefully you can see that I cheated. My toes are supposed to touch the wall. Need more practice.
the Squat exercise developed by a group of Chinese Kung Fu masters in
the mid-1900s. Level 1 allows you to use your hands to maintain
balance. Level 3 requires you to make a fist and put it between your
nose and the wall. If you can do that then try with two fists -- one
infront of the other, of course.
The main purpose of this
exercise is to straighten and strength the back, and to strength your
internal organs. Along the way, you will have strengthen your legs,
feet, tendons,etc.
Info in Chinese: http://www.hxzng.org/xiaogongfa2.htm and http://www.hxzng.org/
Progression:
- squat all the way down
- squat with heel on the ground
- squat facing and holding a tree or a hand rail preventing the knees extending over the toes
- squat facing a wall without grabbing anything
- squat facing a wall with feet touching the wall
- (Level 1) squat facing a wall with feet and knees together and touching the wall. No shoes.
- squat facing a wall with fee together, touching the wall and arms raised high.
- (Level 2) With arms behind the back, wrist against wrist
- (Level 3) With one fist held in front of nose
- with two fists held in front of nose
Before you start, relex for a few minutes. Slowly go down and INHALE when you feel the need to inhale.
When you cannot go down anymore, wait until you feel like to exhale then slowly stand up with your exhale.
Each
set is 50 repetitions. Work you way to be able to do a full set and
then do a few sets a day. Go slowly. Usually takes a few months to get
to the next level. Took me 2 years practicing to make this video.
If you look carefully you can see that I cheated. My toes are supposed to touch the wall. Need more practice.
