1) formula of "two instrument piles"
Hanging collar on the top of the head, miniature eyes, chin neck, straight teeth, lips and tongue against the upper jaw, loose shoulders and heavy elbows, two external supports, round back, empty chest and open fists.
Knee buckle, hip wrap, hip bend, legs sit apart. Lifting culvert, spring, five toes, grasping the ground, tail full of energy.
1, spread your legs, stand in a stance of "ma bu" or horse stance, and sit slightly. Old martial artists can squat and sink, focusing on heavier legs; For the elderly and infirm, female fitness enthusiasts can squat down a little or stand with their feet parallel, depending on their physical fitness.
2. Hold your hands in a "open fist" (five fingers are locked together, the "tiger's mouth" is round, and the heart of the fist is in a general shape), and one arm is bent on the chest for about five minutes, and the heart of the fist is down; Bend your elbow in front of your arm, hold your fist under your chin, and raise your fist-the trend of "elbow supports the sky, elbow covers the ground"
3. Practice the breathing of the "two-instrument pile" method, usually using the "abdominal deep breathing method". When doing exercises and exercising, you should breathe naturally, that is, "smell and breathe", take a deep breath, breathe slowly, focus on the bottom of the sea (perineum), the qi circulates throughout the body, the abdomen and chest are full, and the kidney is full of energy.
Interpretation of "five-character formula";
"Quiet"-quiet mind and clear environment (here refers to the practice field, choose grassland, Woods and streams);
"Smooth"-the body is smooth and comfortable, and the whole body is exhausted;
"Shun"-the meaning of mind and strength;
"encourage"-don't hold back, just feel free;
"Bombing"-a friend who practices martial arts, when fighting with others, makes a call sign like thunder, urging force with qi, and integrating inside and outside.
Female practitioners can use "chest breathing", that is, "breathing through the nose and breathing through the mouth", taking a deep breath and breathing for a long time, and the practice effect is still the same.
On the contrary, it is easy for qi to enter and oppress abdominal viscera, which is not conducive to health.
4. Practice the "two-instrument vertical pile" in the morning and evening (5: 00-6: 00; 2 1: 00-22: 00 is good). In ancient times, people generally paid attention to "morning and evening". Now, you can arrange the appropriate training time according to your own time and leisure. You don't have to care too much about time, arrange it deliberately.
Pay attention to practice: preliminary work-practice facing the east. At noon-practice facing south. In the evening-practice facing the west. The ancients said it was the "essence" of the sun, which I think is similar to the custom of building houses in China, so we should pay attention to the position of the direction itself when practicing.
The training time for young adults is 30 seconds to 60 seconds at a time (initial training). Can be gradually extended according to the growth of skills; At the same time, the pile frame and posture can be lower and lower (not too low). When squatting, the hips are slightly higher than the knees by five to ten centimeters.
Remember; Don't be too tired, and don't get hurt because you are too tired. However, you must not let your technology stagnate because you are too relaxed and slack. In addition, practice in a cool place and don't expose yourself to strong sunlight; Don't practice in dirty places and busy entertainment places under strong light and noise. When you are in a bad mood or depressed, don't practice kung fu two hours before meals, especially after drinking and smoking. In addition, don't practice this skill when the storm thunders. You can sit still with your eyes closed and nourish your mind. Breathe with chest breathing, naturally, slowly, and relax the whole body to keep the internal gas unobstructed. /kloc-children under the age of 0/4 generally don't practice this skill. If you want to practice, you should be guided by someone who knows the ropes, and don't do it yourself.
The practice of regular movements can be carried out under the guidance of the teacher, practicing posture on the mirror on the wall of the living room and practice room, correcting the shortcomings of self-correction in front of the mirror, and strictly demanding self-adjustment movements. This refers to beginners,
Practicing octupole boxing for the first time); You can also practice in the shadow of the lamp, examine your posture in the moonlight and put your fist on the shelf. Don't practice blindly, just practice the "shelf" and not the "whole shelf" (self-tuning and the teacher's whole shelf). At the same time, don't squat too low. Generally, the buttocks can be slightly higher than the knees. If it is too low, the shelf will be "rigid". Too high is weak and unstable.
In a word, the "two-instrument pile" method of practicing Bajiquan requires both internal and external training, clear mind and body, steady posture and full strength, so as to quickly grasp the important potential of moving and moving qi, thus improving one's own skill. Middle-aged and elderly people can exercise for a long time, but their bodies are stable and their legs are as fast as flying. They can get rid of illness and prolong their lives. And through practice, exchange experience and live in harmony. Feel comfortable, good without any pain. Two-instrument pile is one of the basic techniques of octupole boxing, also known as congenital pile. It is the most basic and important basic achievement method in octupole boxing.
The two instruments are the first of yin and yang, and they are called Gan, Kun, Heaven, Earth, Father and Mother. The pile-standing skill of the second instrument is the "top of the second instrument" of the octupole matrix.
Action description: 1, standing posture. Feet are 2.5-3 times longer than your own feet. Squat down. The included angle between thigh and calf is about 105. Feet parallel, toes slightly bent.
Make a fist with your right hand (or left hand), with Laogong point facing up and your front elbow bent, and place it on your chest and under your cheek. Hold the fist with your left hand (or right hand), with Laogong point facing down and elbow bent under the breast.
Full body diagram:
510 for each foot, 4/ 10 for head up, 6/ 10 for body down, 4/ 10 for front elbow and 6/ 10 for back elbow.
The wrists are buckled inward, supported by the flexion of the arms and shoulders at three points, supported by the extension lines of the shoulders and back (including the chest), supported by the extension lines of the spine and buttocks, and the crotch is slightly buckled.
Essentials: blue sky above your head, yellow land under your feet; Shoulder collapse should contain gas; Hold the baby's elbow to the top of the mountain; Be bold and ambitious.
1 "The sky above the head is blue and the feet are yellow" is vertical, with a slightly lower jaw and a tongue licking the mouth. The lower terminal vertebra hangs directly from the spine, and qi and blood run through the center. The lower limbs sit on the hips and sink, loose and unremitting, with the hips poking at the tail, the knees propped up outside, the feet grasping the ground, the heels turning inward and steady, the top of the head clear and the neck clear, and the world is full of springs and solid ground, as steady as Mount Tai. 2 Shoulder collapse should contain gas, shoulder sink and elbow sink, chest round and back round, gas should contain abdomen, enrich waist, adjust breath, suck out turbid gas, breath continues, and energy naturally exists. If you rest by the tree, you will be free and relaxed, and your writing will be calm and orderly. The elbow holding the baby on the top of the mountain is horizontal and supported from left to right. The upper part is yang, the lower part is yin, the left part is yang and the right part is yin. The upper part, the lower part, the left part and the right part form a shape bracket. "Holding the baby", the chest is yang and the chest is yin, forming a double support inside and outside the chest. In this way, the overall pattern of the body is formed, and the eight limbs and various parts of the body have formed countless large and small forms. For example, the left and right inner buttons form an inner garden bracket; The right hand (or left hand) holds the sky as Yang, the left hand (or right hand) covers the ground as Yin, the right hand supports the right as Yang with elbow, and the left hand supports the left as Yin, forming a local pattern of both hands. Feet, arms, legs, crotch and so on. The whole body pattern is like this, and so are all parts, forming many patterns of "inner garden and outer edge", which is the source of the so-called "four positive angles" change of Bajiquan. Yang is strong, Yin is soft, and the change of attack and defense is in the transformation of Yin and Yang. The eyes are full of heroism, and fighters should pay attention to the importance of spirit, which is an innate look. The yogi is quiet without distractions, harmonious and unified, with extremely positive eyes and far-reaching thoughts, reaching the extreme, neither sad nor sad, magnificent, heroic and domineering, and winning the game.
Two piles can dredge the twelve meridians and Ren Du arteries. This is the medical principle of the rational operation of the human body structure of "two instruments stand in Gong Zhuang".
2) Pile knocking: take the tree as a pile (15-20cm), stand in a standing position, with fists clenched around the waist, swing your right arm and knock the right side of the stump downward and inward with the radial edge, then knock the left side of the stump upward and outward with the outside of the forearm backhand, and then knock the left side of the stump downward and outward with the ulnar edge of the forearm. Then exchange arms. Double-arm circulation from light to heavy, according to one's ability, step by step.
3) Piling: Only three types are introduced here.
(1) back. When lifting, take two steps away from the pile, and the T-step faces the pile. For example, if you lean to the left first and your right foot is in front, the first step is to be prepared to exert your strength and adjust your direction first. Step two, your feet should be slightly above the pile position, and your body should stand upright when touching the pile. Your left back touches the pile, your arm bends forward, and your leg forms a posture. When touching the pile, you should be brave and decisive, and at the same time, you should master breathing and use your nostrils to move qi, which will sink and form a three-in-one force. The above actions can be repeated or practiced alternately from left to right.
Ribs and buttocks. The initial action is the same as the backrest. When touching the pile, the front hand reaches the other side of the pile, forming hands and feet on both sides of the pile, clamping the middle pile and touching the pile from the hip to the underarm rib. The back hand can be straight back, legs lunged and the center of gravity can be slightly higher.
③ Chest rest. The starting action is the same as above, touching the pile with the chest and upper ribs of the body. In the next step, if you step left on your right chest and right on your left chest, your hands will stretch forward along both sides of the pile at the same time, and your legs will lunge. This method is not suitable for shoulder top.
Practitioners should practice this skill in a quiet place.
Initial form
When the feet are in step with each other, the body naturally stands, and the arms naturally hang on the outside of the legs, palms inward, palms downward and eyes forward (Figure 1).
Key points: head should be straight, chin should be slightly closed, chest should be held out, waist should be straight, abdomen should be closed, body should be natural and straight, and arms should droop naturally.
1. Squat down and fight.
Twist your feet to the right, turn your body 90 degrees to the right, kneel down for a while and become a squat step. The straight arm of the right fist is planted in front of the lower abdomen, with the fist eye inward, the fist face downward, the left fist bent in front of the right armpit, the fist heart inward, and the fist face right, looking forward (Figure 2).
Key points: head should be straight, chin slightly retracted, chest should be raised, waist should be straight, abdomen should be closed, and gas should be heavy.
Step 2 punch and kick
The left fist is folded around the left waist, with the heart facing up and the fist facing forward. At the same time, the left leg supports the body, the right leg lifts and bounces forward, and the right foot closes its toes forward. Look at the direction of the right toe (Figure 3).
Key points: support your legs stably, bounce and kick quickly, short and fast, and reach your toes.
3. Split boxing with horse stance just look
When the body turns left, the right leg bends backward and is buckled at the knee socket of the left foot, which becomes a buckle leg. At the same time, the two fists are lifted outward, flush with the shoulders, the eyes of the fists are up, the fists are facing outward, and look forward (Figure 4).
Then, the straight arms of the two fists cross the front of the abdomen downward and inward, with the left arm inside and the right arm outside, the hearts of the two fists inward, and the two fists face downward and look forward (Figure 5).
Without stopping, the right foot falls to the right, and the legs bend their knees and squat for half a squat, which becomes a "horse stance just look". At the same time, the straight arms of the two arms are crossed and lifted outward, and the left fist is folded and hugged at the left waist side, with the fist center facing upward, the fist facing forward, the right fist turning over and smashing to the right, the fist facing right, the fist back facing down, and the shoulders flat, and the direction of the right fist is visually observed (Figure 6).
Key points: the leg buckle should be stable, and the leg buckle, swinging arm and punching action should be coherent and in one go. The formation of turn boxing and lunge boxing should be coordinated. The punch should be short, fast, fast and powerful.
Lateral lunge
In the same standing posture, the right arm bends horizontally to the left, the elbow tip is downward, the forearm is vertical, the right fist center is inward, and the fist face is upward. Look at the front of the right arm (Figure 7).
Then, straighten your left foot, turn your upper body into a right lunge to the right, bend your right fist on your chest, with your eyes inward, your heart down, your right elbow pushed to the right side, your elbow pointed to the right, and your left fist pushed from your left waist to your left side, with your arms as high as your shoulders, your fist facing left and your heart down. Look at the direction of your left fist (Figure 8).
Key points: elbows and horizontal strokes should be coherent and in one go. The formation of horizontal stroke and lunge should be coordinated, and the left leg of lunge should be fully straightened and the heel should not leave the ground. Turn the fist to the waist and shoulders as far as possible, and pull the right elbow to the right as far as possible, forming a "cross" shape with the head up, the air sinking, the fist rushing to the left and the elbow pulling to the right. The left fist is powerful and straight to the fist face.
5. Open your horse stance just look.
Step forward with your left foot on the inside of the arch of your right foot, touch the ground with your forefoot, squat down with your legs bent, and wrap your left fist into a palm at the same time, and push it downward, inward and upward with the straight arm of the vertical palm, depending on the direction of the left palm (Figure 9).
Then move your left foot one step to the left, and then bend your legs to form a half-horse stance. At the same time, the right fist bends to the right waist, with the center of the fist upward, and the straight arm of the left palm rotates outward, downward and inward, so that the palm is upward, and the front of the left palm is visually observed (Figure 10).
Keep moving, lift your right foot forward and put it on the inside of your left calf, with your toes drooping naturally and your upper body posture unchanged. Look at the direction of your left palm (Figure 1 1).
Then, take a step forward with your right foot, slide forward, and turn left on your upper body to become a standing posture. At the same time, your left palm is to the left, your right palm is to the right, your palm is extended, your thumb is up and your palm is forward. Look at the direction of your right palm (Figure 12).
Key points: Wrist winding, palm holding, upper step and palm holding should be consistent. The formation of the previous standing posture should be coordinated with palm support, and the standing posture should be slippery when palm support. Both arms of the palm should be straight to form a line, and the palm should be strong and reach the palm.
6. Small entanglement
Turn left, step back with your left foot, bend your knees with your right leg, and straighten your left leg, which becomes a right lunge. At the same time, palms up and palms forward, palms up and palms forward, and you can see the front of palms (Figure 13).
Then, lift your right foot and push your palms down, back, up and forward through both waist sides, with your palms forward and your fingers up, and look at the front of your palms (Figure 14).
Keep moving, step on your right foot, lift your left leg and bend your knees, ready to move forward. At the same time, the palm of your hand is down, the tiger's mouth grabs the right wrist inward, and the right hand holds the fist outward, with the heart of the fist up and close to the right waist, looking at the left front (Figure 15).
Then, the left foot moves forward, the right leg kneels and squats, and the left leg is straight, which becomes a horizontal lunge. At the same time, hold the left wrist back to the right and look at the left side (Figure 16).
Keep moving, bend your left leg and squat, straighten your right leg, turn left on your upper body and do a left lunge. At the same time, hold your right wrist with your left hand, and punch forward with your right fist straight arm, with your heart facing down and your fist facing forward, looking at the direction of your right fist (Figure 17).
Key points: two palms forward, two palms forward, shaking the feet to wrap the wrist, lunging and cutting the bag, and the wrist punches should be consistent. Shake your feet and wrap your wrists, lunge and hold your wrists and punch in harmony. When winding the wrist, the force reaches the outer edge of the right palm. When you hold your wrist and punch, you reach the fist face.
Fight in a virtual way
Turn right, bend your right leg and squat, and push your left leg straight into a right lunge. At the same time, the right fist becomes a palm, and the left palm releases the grip. Bend your elbow backwards, hold it in front of your face, palm inward, palm tip upward, and look at your palms (Figure 18).
Then, the right foot supports the body, the left foot bends forward and lifts, and the left foot is buckled at the right knee socket, which becomes a buckled leg. At the same time, palms down, put behind through ribs, palms outward, thumbs up on both sides, and look forward (Figure 19).
Without stopping, the left foot moves forward, and the forefoot touches the ground, becoming a left imaginary step. At the same time, the right palm swings upward, the fist is placed above the right side of the head, the heart of the fist is outward, and the fist eye is inclined downward. The left fist is straight forward, the fist face is forward, the fist center is downward, and the direction of the left fist is visually observed (Figure 20).
Key points: turn around, buckle your legs, and hit with a virtual step frame continuously. Step by step, the posture should be steady. Virtual steps, clear steps, not too high, straight left fist, straight right shoulder, and powerful punches.
8. Small entanglement
In the same gait, the left fist bends inward to the chest, the heart of the fist is downward, the eyes of the fist are inward, and the right fist is pressed back and forth on the left wrist, and the palm is downward, looking at the direction of the left elbow (Figure 2 1).
Then, the gait remains unchanged, with the left fist into a palm, palm up, palm forward, right palm released, bent to the chest, palm down, virtual mouth inward, and visual direction of the left palm (Figure 22).
Keep moving, support your body with your right leg, lift your left foot, and bend your knees upward. At the same time, grasp the right palm above the left wrist, wrap the left palm outward and downward, palm down, little finger side forward and look forward (Figure 23).
Then, step on your left foot to support your body, lift your right leg and bend your knees. At the same time, the right hand holds the left wrist with the palm down, the left hand holds the fist outward rotation, the elbow bends to the left waist side, the fist heart faces up, and the fist faces forward and looks forward (Figure 24).
Continue to move, step forward with your right foot, kneel down with your right leg, and straighten your left leg into a right lunge. At the same time, the right palm grasps the left wrist, and the left fist punches forward with the straight arm, with the heart down and the fist facing forward and looking forward (Figure 25).
Key points: press the left wrist, turn the pressure, lift the knee and hold the wrist, shake the foot and wrap the wrist to hold the wrist and punch. Shake your feet and wrap your wrists, lunge and hold your wrists and punch in harmony. When winding the wrist, the force reaches the outer edge of the right palm. When you hold your wrist and punch, you reach the fist face.
9. bounce your legs and clap your hands
The right leg supports the body, and the left leg is lifted with the knee and bounced forward. The foot surface of the left foot collapses straight, the toes are forward, and the height is flush with the crotch. At the same time, release your right hand, wrap your hands forward, downward and inward to your chest, make a fist with your right palm, fold your elbow and hold it on your right waist, put your fist forward, lift your left fist forward, palm up, palm forward, and look at your left palm (Figure 22
Key points: the supporting leg should be stable, the bouncing leg should be fast and short, the bouncing leg should be coordinated with the clapping, and the clapping should be strong to reach the left palm.
10. lunge hook push palm
The right leg supports the body, and the left leg is lifted at the knee to become an independent step. At the same time, the left palm is lifted to the right in front of the head, the tip of the palm is up, the palm is right, and the front and bottom are visually observed (Figure 27).
Join the action, the steps are the same, hook with the left palm, hook down to the left, hook the tip to the left, and look forward and down (Figure 28).
Without stopping the movement, the gait remains unchanged, and the left hook continues to hook to the left, back and upper left rib, with the hook tip facing upward and looking forward (Figure 29).
Then, the left foot falls forward, the left leg bends and squats, and the right leg straightens, becoming a left lunge. At the same time, the left hook swings backward, the hook tip is upward, the right palm is pushed out straight, the palm is forward, and the palm tip is upward. Look at the direction of the right palm (Figure 30). Key points: Knee lifting, arm hugging and lunge hook pushing should be consistent. Step independently and support your legs stably. The lunge formation should cooperate with the hook push, and the push should be fast, short and powerful, reaching the right palm.
At the same time, you can also practice drying your legs