Jī Běn Gōng (基本功)

The **Jibengong** (基本功, basic skills or essential technique) is a term of Chinese martial arts that indicates the basic exercises and basic techniques of a style. It involves steps ( Buxing , 步 型), leg techniques ( Tuifa ), combined techniques ( Jiben Dongzuo基本 动作), hand shape ( Shouxing ), jumps ( Tiaoyue跳跃), falls ( Diepu Fangong跌 扑 翻滚) , balances ( Pingheng平衡), etc. This body of exercises has been forming and settling over time through the experience of Wushu practitioners coming together in a systematic and complete whole. Through the Jibengong the practitioner is ready to perform and learn martial arts. They allow you to improve your performance and make you able to implement fighting skills. From the physical point of view they enhance the flexibility of the ligaments and the mobility of the joints, the elasticity and power of the muscles, making the actions of quality and fast. In addition, these exercises prevent and reduce injuries. Jibengong can be classified into Waizhuanggong (外 壮 功, external strengthening exercises) and Neizhuanggong (内 壮 功, internal strengthening exercises).

## Lifetime of Stretching, Warm Up and Conditioning

Never forget to do Warm Up and Stretching exercises before training Martial Arts. Practicing Bajiquan needs to open your kua, your shoulders, to stretch your legs, to loose your body; and practicing them regularly will enchance your flexibility and avoid being getting hurt during the training.

## Horse Stance 'Ma-Bu'「**馬歩」**

**HORSE STANCE TRAINING : THE FOUNDATION**

   Almost every major traditional wushu system starts with horse stance training and most students grit and grimace as they try to hold the stance low and for hours on end. Many practitioners consider such training as "external". However, horse stance training in the Baji/pigua system is much more complex. Many traditional martial arts practitioners in the past did not clearly differentiate training into external and internal and when properly explained, the Baji horse stance training could be interpreted as "internal" as much as it is "external".

## **Basic Movements & Stances**  of WuTan Bajiquan & Changquan

   The *Basics* (基本功) are a vital part of any martial arts training, as a student cannot progress to the more advanced stages without them. Basics are usually made up of rudimentary techniques, conditioning exercises, including stances. Basic training may involve simple movements that are performed repeatedly; other examples of basic training are stretching, meditation, striking, throwing, or jumping.

Without strong and flexible muscles, management of Qi or breath, and proper body mechanics, it is impossible for a student to progress in the Chinese martial arts.

### **'Ji Ben Gong'** **[基本功]**

Additional single moving postures are further incorporated in training, moving toward an eventual set of transitional linkages and basic forms. These basic forms include such postures as variations of the horse stance, white crane, 40-60, half step, etc.

1. Ma Bu (馬步) (Horse Stance)
2. Deng Shan Bu (登山步)/Gong Jian Bu (Mountain Climbing Stance/Bow and Arrow Stance)
3. Jin Ji Du Li (金雞獨立) (Golden Rooster Standing on One Leg Stance)
4. Xuan Ji Bu (玄機步) (False/Cat Stance)
5. Zuo Pan Bu (坐盤步) (Crossed-Leg Stance)
6. Fu Hu Bu (扶虎步) (Flat Stance)
7. Si-Liu Bu (四六步) (Four-Six Stance)
8. Tun Bu (吞步) - similar to False Stance, but with toes up and heel on the ground
9. Half Horse Stance (Lead foot turned forward)

**楊**

**曉**

**東**

**Grand Master Tony Yang, Wu-Tang Ohio, 1997**

### Notes

Sì Liù bù（四六步）4/6 stance, As Having slight shifts of bodyweight creates power, this is a natural expression in generating power for practical use. Moving and side stepping, crab walking with this is akin and almost exact to the process of boxing and wrestling.

Tūn Bù （吞步）, Zuò Pán Bù （坐盤步）Are grappling techniques, for use towards control in the ground. Strong postures that focus on hip, legs, a natural sprawl like placement.

Jin Ji Du Li （金雞獨立) Golden Rooster stance use is to check, block and chamber kicks similar to Muay Thai and Karate.