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There are several trains of thought regarding the "correct way" to practice Zhan Zhuang. From my perspective, it cannot be decided whether a practice is correct or not if the target and function of the practice itself is not clear first.Depending on what you are researching, the same exercise can take on different forms and functions. In Zhan Zhuang's case, people may practice very similar positions but it doesn’t mean that they are training the same thing.
I enclose the first part of a translation about the 3 Zhan Zhuang Stages described by Master Wang Xuan Jie. I hope it is appreciated.
‘中国传统武术练的不是耐力、肌肉之类人们通常所说的‘素质’。由于练功不得法，很多拳师到晚年别说是搭手放人，连自己都练得不得劲了。练习大成拳没有什么明,暗,化劲之分，要得劲。在站桩,试力,走步,搭手时都应做到舒适,自然, 得劲。这需要我们经过三个阶段的练习。
Traditional Chinese martial arts does not cultivate common skills such as physical endurance or muscle strength. Many martial arts masters, not knowing the right training method, at old age cannot even feel good when practicing by themselves, let alone defeating an opponent. The practice of Dachengquan requires the acquisition of the right sensations, there is no distinction between Ming, An and Hua Jin. In Zhan Zhuang, Shi Li, Zou Bu or Da Shou, you have to practice comfortably and naturally, you have to feel right. [See Notes 1- 5] To achieve all this, you have to go through three stages of training.
1- 假疲劳状态：
站桩开始阶段会明显感觉肌肉的酸麻与练功中的枯燥无味,很多人因开始难于坚持而放弃或三打鱼两天晒网。 如果只为求得养生那只管放松地去站。累了就歇一会儿，或者那低或放下手来只保持腿部的姿势，浑身不准有任何吃劲的地方。但如果要求得技击大道，求得内家拳的真劲（真劲有别与常人动作中的拙力，一个优秀的武术家可以把比自身重得多的人抖放出去，但你让他推装着东西的小独轮车也许就不如一个农民推着得劲）。每次争取多站多体会一会儿，这样随着桩功的深入，肌肉逐渐地放松，酸麻痛感很快会过去，好的体感效应会慢慢的上身，从而逐步进入第二阶段.
1 - FALSE FATIGUE STATE
At the beginning of the practice of Zhàn Zhuāng, you will feel pains in the muscles and the practice can be very boring. [See Note 6] Many people give up because it is difficult at first to persist or they are not perseverant and often interrupt in practice. If you are interested in only cultivating the health, it is enough to remain standing while maintaining a relaxed state. Take a break when you are tired, lower or drop your hands keeping only the position of the legs. Avoid any kind of physical endeavor.
But if you want to walk on the martial path and get the true strength of internal martial arts, (True strength is different from the clumsy strength of ordinary people. A good martial artist can bump out people much heavier than himself, but if you let him push a small loaded wheelbarrow, he may not be as strong as a farmer used to pushing it) every time you practice you should strive to keep the position for longer time, to feel more. Within time your practice of Zhàn Zhuāng will be more profound, the muscles will relax gradually and the pain will pass quickly. This good feeling will spread throughout the body, thus gradually entering the second stage of training.
NOTE:
1 - 明 Ming, 暗 An and 化 劲 Hua Jin are 3 traditional training methods described in the book Quan Yi Shu Zhen 拳 意 述 真 by Sun Lu Tang.
2 - 站桩 Zhàn Zhuāng - Standing Qigong
3 - 试 力 Shì Lì - Exercises to check and train the use of strength
4 - 走步 Zǒu Bù - Practices based on different walking methods
5 - 搭 手 Dā Shǒu - Exercises in pairs or codified combat
6 - The term used to describe the sensation felt in the muscles is 酸麻 Suān Má. 酸 Suān pain or “acid” numbness typical of lactic acid production / 麻 Má: tingling, stinging.
Article and Translation by Mauro Antonino D'angelo
