Three-step explanation:

Three-body stake is the most important basic skill of Xingyiquan. It arranges all parts of the human body into a complete posture according to the essentials of Xingyiquan, and all actions of Xingyiquan are inseparable from the basic rules of this posture. Although all kinds of boxing paths have changed greatly, their principles and essentials are consistent with the three styles, so there is a saying that "all methods come from the three styles". The specific practice methods are as follows. ?

First, the body is upright, the arms are naturally drooping, and the head should be straight; Heels together, toes at 90. Look ahead. ?

Key points: concentrate, the head and neck should be naturally vertical, the face should be natural, the mouth should be closed, and the tip of the tongue should be pressed on the palate; Don't hold your chest or bow your back, and don't be nervous in any part of your body. ?

Second, the right foot does not move, and the left foot twists 45 to the right with the heel as the axis. At the same time, the body is half-faced to the right; My arms are still hanging at my sides, and my eyes are still looking in the original direction. ?

Key points: When the left foot rotates to the right, it should be consistent with the rotation of the body to avoid the body swinging from side to side or the shoulder askew. ?

Third, the legs are slowly bent down, the body is in a semi-squatting position, and the center of gravity is biased towards the right leg. Then the left forearm is lifted up through the front of the body, the left hand stops on the chest (to the left), the palm is down, the fingers are forward, and the right forearm is also lifted up. The right hand is placed on the back of the left hand (the index finger of the right hand is aimed at the middle finger of the left hand), and the elbow is slightly bent; Keep your eyes on the front (as shown on the right). ?

Key points: Don't lean over, with your shoulders hanging down and your elbows clinging to the outside of your ribs.

The head should be pushed up, the crotch should be contracted, the knees should be bent, the waist should collapse and the body should be stable. ?

Fourth, the body direction is unchanged, the left foot is forward, the heels of the two feet are opposite before and after, about two feet apart, the legs are bent, and the center of gravity is biased towards the right leg; At the same time, the left palm is extended forward, the elbow is slightly flexed, the palm is forward and downward, the five fingers are separated, the palm is contained, and the height is flat with the chest; The right hand falls in front of the abdomen, the thumb root is tight * navel, and the wrist collapses downward. See the index finger of the left palm. ?

Key points:

1. The upper body should be upright, not prone or upturned, lean forward sideways and lean in the visual direction. Look up, the neck is vertical, the face is natural, the teeth are lightly buckled, and the lower cheek is slightly inward. ?

2. The shoulders droop downward, the shoulder socket is miniature, and the elbow of the left arm (forehand) droops and cannot be straightened. The index finger of the left hand should be lifted upward, the thumb should be as straight as possible, the jaw should be semicircular, the palm should be held, the right forearm * should be on the right side of the abdomen, the five fingers of the right hand should be straight, and the wrist should collapse. ?

3. the chest is slightly inward, don't be nervous, push hard. The muscles of the ribs on both sides are stretched (binding the ribs), the mind is calm and empty, and the abdomen is naturally full (sinking), but don't deliberately bulge the abdomen. The back muscles should stretch to both sides (pull back) as much as possible, and the waist should collapse; The buttocks should not protrude outward, and the anal sphincter should contract inward (Gu Dao's internal lifting).

4. The hips are slightly retracted (contracted) and the knees are slightly buckled inward. The bow of the front knee should not exceed the ankle joint; Hips and heels are opposite up and down; The toes of both feet are buckled to the ground, and the center of gravity is biased towards the right leg; The front legs are empty and solid, bearing a small amount of weight.

5. Breathe naturally, concentrate and keep your body stable. ?

The main points of the above departments should be arranged everywhere during the practice, and no one part can be ignored. This posture is very helpful to the cultivation of practitioners' internal strength and the regulation of breathing. More importantly, it embodies the basic requirements and characteristics of Xingyiquan, from which beginners can learn the main points of practice, lay a good foundation and pave the way for future practice. Even people with a certain foundation should often do this kind of "pile step" exercise in order to further master the essentials of boxing and consolidate the foundation of pile step.