{"id":4169,"date":"2016-05-11T20:01:31","date_gmt":"2016-05-12T00:01:31","guid":{"rendered":"https:\/\/tambulimedia.com\/?p=4169"},"modified":"2023-07-24T15:00:51","modified_gmt":"2023-07-24T19:00:51","slug":"stance-training-for-leg-strength","status":"publish","type":"post","link":"https:\/\/tambulimedia.com\/stance-training-for-leg-strength\/","title":{"rendered":"Stance Training for Leg Strength [video]"},"content":{"rendered":"<p><span style=\"color: #000000;\">There are many benefits to the martial arts, especially the arts that focus on deep stances to train and strengthen the legs. Not only can stance training condition your legs, it also develops overall stamina, endurance, cardiovascular conditioning and spiritual fortitude.<\/span><\/p>\n<p><span style=\"color: #000000;\">In this video personal trainer and Wing Chun master Alan Orr shares the details of using the martial art \u201chorse stance\u201d to develop leg strength, conditioning and endurance just like workouts you find at the <a href=\"https:\/\/strongandfit.com\">Strong and Fit<\/a> website.<\/span><\/p>\n<div class=\"jetpack-video-wrapper\"><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/XDh2Ps00jE0?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-US&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/div>\n<h2>\u00a0<span style=\"color: #000000;\"><strong>Old school exercise<\/strong><\/span><\/h2>\n<p><span style=\"color: #000000;\">This is an \u2018old school\u2019 exercise from the martial arts that really helps strengthen your leg muscles, sinews, tendons and bones. Over time, this exercise will also increase your muscle endurance through isometric contraction, unlike running or jogging that can put jarring pressure on your joints.<\/span><\/p>\n<h2><span style=\"color: #000000;\"><strong>Stance training as tests of will and commitment<\/strong><\/span><\/h2>\n<p><span style=\"color: #000000;\">Stance training is a perfect way to develop a lower center of gravity, greater stability, and stronger legs \u2014 and is one of the best types of exercises a person can do. Athletes can advance their performance, and those who may be frail or susceptible to falls can regain some mobility and strength for better quality of life.<\/span><\/p>\n<h2><span style=\"color: #000000;\"><strong>Assuming the horse stance<\/strong><\/span><\/h2>\n<p><span style=\"color: #000000;\">Today we\u2019re doing a sit down horse stance. It is so named after the position of riding a horse. To start:<\/span><\/p>\n<p><span style=\"color: #000000;\">Place both feet about double shoulder width apart and squat as far down as you can go and hold.<\/span><\/p>\n<p><span style=\"color: #000000;\">Your feet will point outward at about 45-degree angle or so; just don\u2019t point them directly out to the side.<\/span><\/p>\n<p><span style=\"color: #000000;\">Keep your knees above your feet. Be sure not to have them pass the line of your toes as this creates stress and strain on the knee.<\/span><\/p>\n<h2><span style=\"color: #000000;\"><strong>Keep a neutral spine<\/strong><\/span><\/h2>\n<p><span style=\"color: #000000;\">You want to maintain a neutral spine throughout the stance holding exercise. This means being mindful not to bend or lean forward, backward or to the sides. Leaning in any direction places pressure on the hips and knees, and should be avoided to prevent strain, inflammation or injury. In case you see some difference like <a href=\"https:\/\/www.momspresso.com\/parenting\/article\/article\/your-skin-rash-could-be-because-of-occupational-damage-seek-workers-compensation-before-it-s-too-late-m3lq95a5ub3q\">skin rashes from work<\/a> or any other harm, you can claim and demand for a medical compensation.<\/span><\/p>\n<p><span style=\"color: #000000;\">In this video, the hands are held together at mid chest with elbows held inward. This arm position helps the back muscles stay erect. If you hold your arms apart or elbows outward, your body will tend to lean forward.<\/span><\/p>\n<h2><span style=\"color: #000000;\"><strong>Duration and deep breathing<\/strong><\/span><\/h2>\n<p><span style=\"color: #000000;\">You want to hold this horse stance position for as long as you can. Try for one minute; rest for a minute; and then do another minute in stance, and so on. See if you can reach five minutes without moving. Ten minutes is a nice achievement.<\/span><\/p>\n<p><span style=\"color: #000000;\">Deep breathing will also help you relax and build muscular endurance as your muscles are holding position. The longer you hold the position the more your muscle fibers fire, and the more oxygen they consume. So deep, steady breaths will help you prolong your stance hold.<\/span><\/p>\n<p><span style=\"color: #000000;\">This simple exercise allows for total lower body development in strength and endurance without putting stress on the joints. Give it a try and see how long you can hold the position. For best results do it once or twice a day, several days per week.<\/span><\/p>\n<p><span style=\"color: #000000;\">Like this content? Learn more about stances and Force Flow training, in Alan Orr&#8217;s book, <strong>Structure of Wing Chun Kuen<\/strong>.<\/span><\/p>\n<p><a href=\"https:\/\/tambulimedia.com\/chinese-martial-arts-welcome\/structure-wing-chun-kuen\/\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2047\" data-permalink=\"https:\/\/tambulimedia.com\/stance-training-for-leg-strength\/11782369_419371868270231_6889279907650455953_o\/\" data-orig-file=\"https:\/\/i0.wp.com\/tambulimedia.com\/wp-content\/uploads\/2015\/07\/11782369_419371868270231_6889279907650455953_o.jpg?fit=420%2C600&amp;ssl=1\" data-orig-size=\"420,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"11782369_419371868270231_6889279907650455953_o\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/tambulimedia.com\/wp-content\/uploads\/2015\/07\/11782369_419371868270231_6889279907650455953_o.jpg?fit=210%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/tambulimedia.com\/wp-content\/uploads\/2015\/07\/11782369_419371868270231_6889279907650455953_o.jpg?fit=640%2C914&amp;ssl=1\" class=\"alignleft wp-image-2047 size-medium\" src=\"https:\/\/i0.wp.com\/tambulimedia.com\/wp-content\/uploads\/2015\/07\/11782369_419371868270231_6889279907650455953_o.jpg?resize=210%2C300&#038;ssl=1\" alt=\"Stance Training for Leg Strength\" width=\"210\" height=\"300\" srcset=\"https:\/\/i0.wp.com\/tambulimedia.com\/wp-content\/uploads\/2015\/07\/11782369_419371868270231_6889279907650455953_o.jpg?resize=210%2C300&amp;ssl=1 210w, https:\/\/i0.wp.com\/tambulimedia.com\/wp-content\/uploads\/2015\/07\/11782369_419371868270231_6889279907650455953_o.jpg?resize=717%2C1024&amp;ssl=1 717w, https:\/\/i0.wp.com\/tambulimedia.com\/wp-content\/uploads\/2015\/07\/11782369_419371868270231_6889279907650455953_o.jpg?resize=280%2C400&amp;ssl=1 280w, https:\/\/i0.wp.com\/tambulimedia.com\/wp-content\/uploads\/2015\/07\/11782369_419371868270231_6889279907650455953_o.jpg?w=420&amp;ssl=1 420w\" sizes=\"(max-width: 210px) 100vw, 210px\" data-recalc-dims=\"1\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>There are many benefits to the martial arts, especially the arts that focus on deep stances to train and strengthen the legs. Not only can stance&hellip;<\/p>\n","protected":false},"author":1,"featured_media":4172,"comment_status":"open","ping_status":"open","sticky":false,"template":"template-page-builder.php","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"footnotes":"","_jetpack_memberships_contains_paid_content":false,"jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false}}},"categories":[320279954,320279139,320279150,320279321,320279305],"tags":[320279109,320279246,320279247,14363,320279248,320279249,100012],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Stance Training for Leg Strength | Tambuli Media Body-Mind Health<\/title>\n<meta name=\"description\" content=\"There are many benefits to the martial arts, especially the arts that focus on Stance Training for Leg Strength. 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