Key points: eliminate distractions, concentrate, pose correctly, relax and breathe naturally.
2. Lift the forearm close to the chest; Palm down (figure 1~②).
The key point is that the forearm should be close to the body when it is raised, and the thumb side of the palm should be attached to the "heart". This is the technical essentials of "elbow does not leave tendon, hand does not centrifuge", "rubbing warp" and "rubbing five elements in hand". Don't shrug your shoulders, don't lift your elbows, and don't lift your breath. Use your own strength.
3. The two forearms are close to the thumb side of the palm root, and naturally press down with exhalation, stopping in front of the lower abdomen; Kneel with both legs at the same time (Figure 1~③).
The main points are punctual, the upper body is naturally tall and straight, the head is straight, the neck is straight, the shoulders are heavy, and the elbows are drooping; When exhaling, press your hands, and the palm root will collapse while pressing, so that the palm fingers will remain horizontal and the air will sink into the abdomen. Put your elbows on your sides and your thumb horizontally on your abdomen. Kneel on your knees, press your ankles, with your front knees forward and your back knees close to the inside of your front knees, in a semi-squat posture. Lift the anus, don't protrude your hips, and keep your upper body perpendicular to the ground.
4. Make a fist with both hands, with the fist and forearm turned up from the inside at the same time, with the fist and heart facing up (Figure 1 ~ ④).
The most important thing is to roll your little fingers in turn when making a fist. The fist is firm and natural, and you don't need clumsy force. Turn the two fists upward with the intention of twisting, so that the two fists stop at both sides of the navel, and the elbows must still be close to the ribs (Figure 1~④, attachment 1~④).
5. Drill the left fist and the left forearm to the upper and lower jaws of the heart (Figure 1~5).
When drilling a hole in the forearm, you must sink your shoulders and hang your elbows, and you must "keep your elbows away from the ribs and your hands away from the center." This is the "tiger holding the head" of "taking care of the method first and then hitting people" referred to in the boxing classics, and it is a technical trick of "taking care of the strength and waiting for it".
6. move on. The left fist and the left forearm continue to drill up and come out from under the chin, with the heart of the fist up, but not high enough for Yu Mei; At the same time, the left foot moves forward, forming the first three or seven clipping steps (figure 1 ~ 6, with 1 ~ 6 in front).
The key point is that the left fist is drilled from the front of the frequency and mouth, that is, the specific application of "holding the head with the tiger", that is, the boxing classics say "carry it when going out of the hole and entering the hole", and "hole" refers to the mouth. The drilled fist should be twisted outward, but there is no lateral force, so look at the little finger nest. When punching, you should push your elbow with your shoulder, push your hand with your elbow and pull your back along your waist. The upper body formation seems to be right or wrong, and it seems to be oblique rather than oblique. When you leave your feet, you should push your hips, knees and knees. Although it is not far-reaching progress, every step should be "three promotion", meaningful and powerful, and also lay a good foundation for action. The distance from the front heel to the ankle bone of the back foot is not less than two feet long, and the feet are firmly fastened. The front knee leans forward slightly, the back knee is buckled, the waist is twisted, the arm is stable, and the center of gravity is in the first three and then seven.
7. After the above formula stands firm, the palms of the two fists change and the palms are up (Figure 1 ~ 7).
8. Left trisomy (maternal type). Attached 1~@ front).
(1) in type. Look at the elbow socket of the forearm; Keep the cubital fossa unchanged, turn the forearm of the hand downward and inward on the palm and forearm, so that the palm is downward and the height of the palm is flush with the heart;
② At the same time, the forearm of the back hand is turned inward, the palm is down, the palm root is against the navel, and the thumb side is against the abdomen. This is the formula of "three-body". (Figure 1 ~ 8, preceded by 1 ~ 8).
The key points are as follows: when you flip your palms, you should sink your shoulders and elbows, sink your palms and pull them forward, but don't straighten your elbows, don't lean forward, and keep your shoulders, elbows and hands in line; The tip of the nose, the tip of the hand and the toes should be "three points"; When the back arm turns backward, the button is pushed forward slightly, and the hand is placed on the side abdomen; The palm and five fingers are naturally separated, and the palm should be round (supported by the palm), the back of the hand should be round (the force penetrates the fingertip), and the jaw should be round (there is both support and grip between the thumb and four fingers) (Figure 1~⑨, with 1~⑨ in front).
The palm fingers are upturned, and the fingertips are 3~4 fingers higher than the palm roots, about 45 degrees. The front palm has a buckle force, and the thumb side of the back palm is flat on the navel. Keep your head up, your chin back and your neck straight. Look forward from the end of the index finger. Fasten teeth, tip of tongue and upper jaw. God should concentrate, breathe naturally, relax his chest and abdomen and calm down. Twist your waist and bend your arms (that is, "the dragon bends down") to form an upper body that looks straight, inclined and not inclined. The upper body is vertical to the ground and the shoulders should be flat. It is not allowed to tilt back and forth, left and right, and the upper body should be natural. The anus is naturally retracted, not protruding from the buttocks. The front leg is 30% force, the rear leg is 70% force, the front knee leans forward slightly, and the rear knee is buckled as much as possible, which forms a "clamping force". The front toe faces forward, and the rear toe spreads outward at an angle of about 45 degrees. The forefoot eye is opposite to the ankle bone of the hind foot, and the weight is the first three and the last seven, but the center of gravity of the hip and upper body must be in the heel (that is, "under the foot"). Grasp the toes of your feet and keep them flat and steady. The above essentials must be memorized and implemented to form nature.
9. Stand on the upper model until the hind legs are weak, that is, change the model. Grasp the fist with both palms at the same time, but the left fist pulls and spins the umbilicus, and the right fist shifts from the front of the umbilicus to the umbilicus, with the heart of the fist upward; At the same time, the left foot buckles the toes with the heel as the axis, forming two toes that are opposite and have the same angle; The center of gravity is still on the right foot (figure1~ attending).
The key point is to pull the left fist backward with the elbow, close to the body, twist it outward while pulling, twist it to the navel to make a fist, and twist the right fist outward with the heart facing up, and pull it to the navel at the same time. The left toe buckle and the left fist pull back should be consistent up and down, and it is not allowed to bend over to highlight the buttocks.
10. The above formula continues. The center of gravity shifts to the left leg, and the upper body turns right and backward; Retract your right foot and rest your heel on the medial malleolus of your left foot; The right knee is slightly topped, and the left knee is close to the inside of the right knee (Figure 1~ 1 1).
When the center of gravity moves to the left, don't protrude your hips or grow up, but keep the original height.
1 1. Right fist and right forearm drill to the top of the heart and chin (Figure 1~ 12).
The key point is to sink your shoulders and elbows close to your body as in step 5.
12. Keep moving. The right fist and the right forearm continue to drill up and come out from under the chin and in front of the mouth. The center of the fist is upward, but the height of the eyebrows is not higher than that of the right foot, so as to achieve the first three and then seven steps (Figure 1~ 13).
The main points are the same as 6.
13. Put your fists into palms, palms up (Figure 1 ~ 14).
14. trisomy right type.
(1) in type. Look at the elbow socket of the forearm, so that the elbow socket does not change downward and inward, and the forearm of the hand and forehand becomes palm down and flat;
② At the same time, the forearm of the back hand is also turned inward, with the palm down, the palm root close to the navel and the thumb side close to the abdomen (Figure 1~ 15).
The main points are the same as 8.
15. If you want to change the three-body right type to the left type, the transformation actions and essentials are the same as those mentioned above, such as ⑨, ⑩,1,12, 13, 14. See (figure 1~ 16~ 19), and then click here to switch left and right.
16. Receipt
① Make a fist with both hands at the same time (Figure 1~20).
Key points Xingyiquan must start with the left hand, with the left foot in front, and must also be closed.
② The front fist (left) is turned up, raised to the eyebrow height, with the fist center facing upward, and the back fist is turned down, outward and upward with the elbow as the axis, also raised to the eyebrow height. The center of the fist is upward, and the two arms are facing each other in an arc (Figure 1~2 1).
The most important thing is to sink your shoulders and elbows when you flip your arms, which is easy and natural.
3 The two fists are brought together inward, with the fists facing the chest (Figure 1~22).
4 After completing the upward movement, when exhaling, the elbows of the two fists continue to sink, and the two fists stop at Dantian (Figure 1~23).
The main points are: when the two fists are in the chest, they should be close to each other; When exhaling, two fists fall, and you should sink into your abdomen easily and naturally.
5 The upper body turns slightly to the left and the head is straight forward; The step on the back foot is close to the front foot (Figure 1~24).
6 Two fists naturally open and change hands, and legs naturally stand straight; At the same time, the arms droop naturally, and then a positive posture is established (Figure 1~25).
2. Skills and functions of three postures
Three types, there are technical requirements such as sinking shoulders, lowering elbows, pulling back, lifting anus, closing knees, covering hips, three laps, three tops and three buttons. Therefore, we can not only master the essentials, but also naturally complete the technical purpose of stretching tendons and pulling bones, and also achieve the specific operation of strengthening tendons and releasing tendons. But they are all gradually acquired in relaxed, natural and harmonious movements.
The "three circles" are the requirements of shape, meaning and palm shape.
"Round palm", due to palm recovery, palm lateral support is large, which is beneficial to control the opponent's center of gravity.
"The back of the hand is round", the force easily penetrates into the fingers, and the three joints are tight, which is convenient for three pushes. Although the palm and the back of the hand are both exterior and interior, their strength and function are different because of their different intentions.
"The tiger's mouth is round", which encourages the palms to be outward flamboyant and inward buckled, so that the palms played have strong control over each other. Therefore, with the requirements of shoulder sinking and back pulling, the front chest and back will naturally be round, and there is no need to do the requirement of "round chest and round back".
"Three deductions" means:
"Tooth buckle" is the power to emit bone tips. Cutting teeth will tighten the muscles and bones of the whole body and produce great strength. The same is true of the so-called "courage lies in the bones, and the teeth must be hairy."
"Hand buckle" is the power to activate the tip of the upper limb tendon, which can reach the finger and penetrate the tip joint forcibly. It can not only increase the strength of pulling out and uprooting, but also increase the strength of falling and turning.
"Foot buckle" is the power to activate the muscles of lower limbs. Reach the lower limbs and breathe through the palms and toes to enhance the work of footwall pile foundation. There is no need to "buckle your shoulders" just because your shoulders are heavy and your elbows are off.
The "three highs" mentioned refers to:
"Overhead" there is a male, which arouses the blood tip and lifts the spirit. Because of the strong neck, the sinking of the head and abdomen; Because the body is pulled out, the "three customs" will be better, and the backbone will reach the mud pill to nourish nature.
"Tongue on the palate" means swallowing an elephant with a roaring lion, which arouses the strength of the meat tip. Sinking into Dantian due to swallowing gas, so that kidney qi can nourish life, and because of the increase of saliva in the tongue, it not only moistens the mouth, but also swallows body fluid and returns to Dantian, thus strengthening the body.
If the "hand top" has the function of pushing the mountain, it will encourage the strength of the tendon tip and the strength of the waist will be displayed. The "three urges" will be strong and complete, and the gas will penetrate the five fingers to enhance the drilling strength.
Beginners should master the above essentials first, and then take the theory of boxing classics as the guidance after having a certain foundation. The requirements are as follows:
As the saying goes, "the eagle catches everywhere."
"Catch the eagle" is often used in the five elements and twelve fists. Gong Zhuang's three mentions are also called "catching the eagle". "The eagle catches four points" is exactly what the "three suggestions" require.
"The top of the head should be flat", that is, the lower forehead is retracted to form the top of the head and the back neck, which can not only start the blood tip, but also cheer up the spirit.
"Shoulders should be flat", that is, the upper body should not be crooked. Shoulders should be flat and matched, so as to make the waist strong.
"Forearm of forehand should be flat", especially when elbow falls and is wrapped inside. Then the elbow socket is upward, so that the shoulders, elbows and hands are in a straight line and stretched for a long time, so that the forearm "three urges" are smooth and powerful. It not only increases the strength of tripping, but also increases the length of falling.
"Grasp the ground flat with both feet", that is, mobilize the strength of the tendon tip of the lower limb to make the pile firm and stable, and avoid affecting the smoothness of the hind foot because of the knee joint of the hind leg and the hip.
As the saying goes, "One step keeps you alive."
Its "down" means "put in". Although all three poses are single weight, the first three are followed by seven, but the body center of gravity is required to be placed on the inside of the heel. Although the upper body is backward, it does not affect the overall balance. In this way, not only the front legs are flexible and changeable, but also the imaginary ones are real. In this way, the rear legs not only have great support, but also have to accumulate strength for emergencies.
As the saying goes, "Four Elephants".
The so-called drumsticks, dragons, bears and tigers hold their heads. It is required to achieve the "four images" in order to resemble the special achievements of all things, "win their hearts and do their best" and turn them into their own martial arts specialties. Their clever use is conducive to actual combat. Although the posture is static, it is pictographic and dynamic, which lays the foundation for cultivating these stunts.
"drumstick" is to learn the "independent form and stability" and "walking with legs clamped together and grinding calves" of chickens. Xingyiquan is characterized by outstanding front kick and back kick. In this way, well-trained, long-term and profound, used in martial arts will get twice the result with half the effort.
"Dragon body", the dragon has the method of searching bones, and it is better to turn around and show its physical strength. More attractive and powerful. We should learn its major. When standing, the front knee leans forward slightly and the back knee is buckled. In order to make the "three promotion" of upper and lower limbs smooth and smooth, it will directly contribute to the development of waist strength, and it is very important to master and use the integrated function of "Qu Long". When the back knee is buckled, the upper body twists backward, forming a trend of "like right, like oblique but not oblique", which makes the waist twist, the legs smooth and the hips push forward hard. Only in this way can the hips wrap around the waist and the strength of the waist can be achieved. Then demonstrated the strength of the province will naturally multiply.
"Bear strength" is to learn the characteristics of "vertical strength" and "strength" of bears. The "three styles" use "back pull" and "hanging shoulders" to make the top of the head straight, cheer up the spirit and mobilize the power of blood. At the same time, my arms spread out because of my shoulders. Then the force penetrates the elbow and hand, making the upper limbs "three urges" vigorous.
"Holding the tiger's head" is to learn the skill of "holding the tiger's head early before the tiger pounces on food" and accumulate strength for a rainy day. Learn to use this technique, emphasizing "elbow never leaves the rib, hand never leaves the pass, and carry it with you when you go out of the hole", which is not only the "care method" but also the technical essentials of "playing". Although we can't see the connotation of this technique when we practice the static Gong Zhuang of the three poses, we all use the technique of "holding our heads" in the process of forearm bending, elbow leaving the ribs, hand leaving the center and hand moving forward from under the chin when passing through the heart.
Jing Yun: "Five clips."
"Clip" is the source of the unique "clip-and-cut" style of Xingyiquan, which breaks the routine of martial arts with bow, horse, servant, emptiness and rest as the main steps. From a technical point of view, if you want to find the power to practice "chopping", you must twist your waist, arrange your back hip, make your two hips in a line, buckle your back knee and make your knee tip face forward, so as to form a complete "chopping" power. "Clamping shear" plays a decisive role in Gong Zhuang's skill of form and meaning and lower limbs. Its pace is small and single. Compared with the traditional lunge, it is smooth, fast and powerful, which is its advantage.
Jing Yun: "Liuhe."
It is the wonderful truth of Xingyiquan. If we can't achieve the "trinity" inside and outside, it is equivalent to losing the essential premise of talking about techniques. "Inner Trinity" means "Unity of mind and body", "Unity of heart and qi" and "Unity of strength". "External triad" means "hand-foot joint", "elbow-knee joint" and "shoulder-hip joint", and the inside and outside are "six in one". Although the "external triad" is external, it is not relative from top to bottom, but the combination of heart, qi and force of upper and lower limbs, as well as the combination of motion and static. Although the upper and lower parts are two lines under the unified command action, the waist urges the root section, the root section urges the middle section and the middle section urges the tip section, and the upper and lower parts are combined into one and work together. Only when Liuhe is integrated with the whole body can the spirit return to its original source, thus generating the inner strength MengMeng. "Inner Trinity" is an invisible static movement, and "meaning" is at work. However, on the basis of "external trinity", it is necessary to cultivate the trinity of heart and mind, heart and qi, and qi and force. In this way, we can achieve the unity of up and down, inside and outside, and integrate as a whole, so as to obtain the essence of the technique of form and meaning. Standing in Gong Zhuang, the shape is static, but the inner meaning is moving. This is moving in silence, and the spirit is at work.
As the saying goes, "the movement in silence is the real movement." . "
"Static is sexual, while moving is intentional"; "Static is noumenon, while dynamic is action"; "What is moving in silence is really moving, and what is static in motion is really quiet". All these clearly tell us that in addition to the exercise honed in daily life, we should also pursue "quiet exercise". Only by knowing the "real movement" can we know the "meaning". In other words, only "quietness in motion" is "real"? Quot, know its "sex". In the wonderful truth of form and meaning, only knowing "meaning" can make you calm down, feel it, and then use it skillfully. Only by knowing "sex" can we be extremely quiet and return to our innate nature, and we can "not be complacent and touch ourselves" in fighting and attacking, thus climbing the technical peak.
It is from "stillness as noumenon" that Gong Zhuang's practice of three postures began to pursue "dynamic function". This beginning is to practice good appearance, to pursue "movement" in action and to lay a good foundation. It's just that it's not enough. We should further pursue "moving in silence", that is, "the work of inner meaning", that is, the training of "meaning" and the inner cultivation of "spirit" and "inner strength".
As the saying goes, "Obviously, there are many four tips-refinement."
Human hair is the tip of blood, tongue is the tip of meat, fingernails and toenails are the tip of tendons, and teeth are the tip of bones. When the four strokes are started, your temperament and demeanor will suddenly change, and you will feel energetic, courageous and verve, which will make people afraid when they see it. "Startling up the four tips" is actually "feeling something, giving something by God", which mainly plays an internal spiritual role. Standing posture should be "moving in silence" and pursue the above-mentioned "meaning" function. However, when practicing this seemingly boring Gong Zhuang, people are easily distracted, fidgety, unable to stand for a long time, mainly standing on the surface without internal meaning and motionless in silence. Standing for a long time, get twice the result with half the effort. On the contrary, when erecting a pile, it is necessary to "move silently" and use the functions of "meaning" and "spirit" to arouse the combination of "four tips" and external movement, which will naturally multiply the momentum and spirit. If used in actual combat, it will enhance the power to destroy the enemy.
In order to gain a foothold in Santi, Gong Zhuang, we must keep these basic requirements in mind and use them correctly. This is the premise. Then combine the requirements of "Siping", "Four Points", "Four Images", "Five Clips", "Liuhe", "Moving", "Meaning", "Sex" and "Spirit" to exercise and persevere. If we study it carefully, we will certainly get the ideal result.
Practice has proved that it is very beneficial to do some warm-up activities beneficial to the waist, legs and joints before exercise. It will not only improve the flexibility of waist, legs, body and hands, but also improve the exercise effect of standing piles or practicing boxing equipment. This is an exercise that is light and soft, tough and heavy, firm and solid, and complement each other.