There is a saying in the Five Elements Tongbei Gate: Shoulder extension is the mother of Tongbei Boxing. He said that the general rule of shoulder is one-way street. This shows the importance of shoulder extension through back boxing in the five elements. Shoulder stretching is a compulsory course after the introduction of Five Elements Tongbei Boxing. The following is what I have arranged for you:

Boxing spectrum cloud:

It has been handed down from generation to generation, and the yin and yang are mysterious and soft.

Use stretching and relaxation to generate strength and make wonderful changes.

Mixing elements is like Tai Chi. It's wonderful to stretch your shoulders and shake your wrists.

Shoulder stretching has always been regarded as a very difficult single sport and the most difficult force to master. Only by mastering the shoulder stretching exercise can we give full play to the whip force and experience the essence of through-back boxing. The Five Elements Tongbei Boxing-Shoulder Stretching Method, like enlightenment, can open the two channels of Ren Du. Ren maitong, then qi and blood pass; If the pulse of the regulator is connected, all pulses are connected.

Shoulder-stretching exercises, in which yin goes out and yang goes in, and moves in circles, have the characteristics of seeking straightness in the curve, being as anxious as thunder, and being as cold as fishbone. In terms of strength, the word "all" is required, that is, the whole force is exerted, and the explosion is carried out according to the stretch. Being able to use internal qi to exert strength is a very important link in shoulder stretching practice. The five elements need to promote qi with intention, promote strength with qi, combine strength with palms and fingertips, change chest breathing into abdominal breathing, change shallow breathing into deep breathing, and finally practice spontaneous breathing, so as to achieve the effect of relaxing muscles and promoting blood circulation. When blood is full of qi, qi is strong. There is a close relationship between internal qi and shoulder stretching-qi moves with shape and qi is used for shape. At the beginning of exercise, you should keep the correct posture, that is, three folds, nine buckles, five guards and eight breaks. Ask the leader to exert his strength, keep his chest empty and his back tight, bend down to relax his hips, sink his shoulders and shrink his elbows, and look straight ahead; At the same time, it is good for luck to concentrate, bend your legs high or low, try to lower your body's center of gravity, and stabilize your footwall.

When attacking, those who sink win and those who float lose. Internal pranayama is carried out simultaneously in shoulder stretching, footwork and breathing. It is best to inhale when the palm is in the yang and exhale when the palm is in the yin. Practice must be combined with Taoist guidance and breathing. You need to close your mouth, knock on your teeth, put your tongue on your palate, inhale through your nose, or inhale through your nose and shout. When stretching, the arm is not for exerting force, so you must keep your chest empty so that you can sink into your abdomen, otherwise your chest will be full of shortness of breath and feel weak. It should also be noted that the thumb should be tightly tied on Laogong point, and at the same time, the valley meridian should be contracted. Only in this way can the internal qi be sealed, so that the qi can reach the Du meridian through Ren meridian and perineum, then rise to Baihui, then descend to Renzhong, Duduan and Ren meridian, and return to Dantian point. Such repeated practice for a long time can produce internal strength, which is what people often say is true qi. When qi is stored, it can be gathered in one place, so that it will not be hurt when it is hit, but it will not be pushed away. When you catch it, you break up. If it is separated, it can gather energy and separate it. When it runs between meridians, it can make internal and external strength exercises achieve the best effect of strengthening bones and viscera, and make internal and external work more coordinated and unified. Shoulder Stretching Exercise-When stretching back and forth, you can feel blood flow, fresh mind, quick thinking, energy and strength. Don't breathe quickly when you start practicing the shoulder-stretching solo, keep it even, slender and continuous, and then slowly increase it. ?

The song of stretching your shoulders and shaking your wrists:

Stretching your shoulders and shaking your wrists is the essence of your back, which is fascinating.

If you can recognize the reason, turn weakness into strength and show your ability.

Whip force is an extremely important kung fu in Tongbei Boxing. If you want to hit whip force, you must hit it far with your arms. If you want to have long arms, you must practice stretching your shoulders. Shoulder extension is not simply stretching, but pulling, pulling and drilling. The purpose is to "pull the tendons and pull the bones." By pulling tendons, muscles and joints for a long time, the joints make a slight sound, release the whip force, and make a whip sound when stretching the shoulders. How to master the technique of shoulder extension will directly affect the change of whip force and the application of the technique. Shoulder stretching is purely natural, and the potential of the human body is gradually tapped. In practice, never use violent force, clumsy force or rigid force, let alone pursue the so-called "divine power" and "palm of god", which is beyond the human body's tolerance and harmful to health. When practicing shoulder stretching, the main joints are knee, hip, shoulder, elbow and wrist. It should be natural, so as to ensure the smooth flow of blood and develop a comfortable, natural, relaxed and smooth feeling, just like stretching after getting up in the morning.

Shoulder sinking and elbow descending play a very important role in shoulder extension. First of all, you must relax your shoulders and avoid being stiff. If your shoulders are stiff, the force will stop on your shoulders and you can't reach your fingertips. Shoulder sinking and elbow lowering are beneficial to arm traction, especially when the elbow tip is wrapped and has a downward trend, so that the elbow socket is repeatedly contracted and relaxed. When muscle strength acts on the elbow joint of the elbow tip and has obvious feeling, it also exerts traction, friction and * * * effects on the attachment point of the elbow joint, which can increase blood circulation and promote the secretion of growth hormone. Due to the restriction of "three folds and nine buckles", the shoulder, elbow and hand are pulled back and forth regularly in the midline, and the arm is stretched and twisted in a straight direction, so that the arm is stretched, and the force reaches the fingertips of the palm and fingers, and the hand will feel numb and hot, and the palm and fingertips are heavy and powerful.

In addition, the waist is the master of the whole body, and the yin and yang hands squeeze and roll, and the hands pull back to smooth the belt, so the rigidity and softness can be changed freely, but everyone must kneel and turn around with the waist as the axis. The waist twisting along the hip can not only pull the body, but also stabilize the footwall, so that the whole body's strength is concentrated on the palms and fingertips when the yin and yang change, thus increasing the range, strength and spiral flexibility of pulling the bones. Mr. Ge Tairan, a former teacher, thought that it was just from bones, and softness was from shoulder muscles. When the two forces are combined, you can hit the whip force with a through back punch and a long shot.

There are many ways to stretch shoulders, including stretching shoulders upwards, stretching shoulders in the middle, stretching shoulders downwards and stretching shoulders backwards. It is easy for most beginners to learn to stretch their shoulders in practice. The key point is that "hands are not centrifugal, hands are not off the ribs." The specific actions are: stand naturally, squat slowly, and take a virtual step forward with your right foot. The center of gravity is the first three and the last seven, and the left palm is the palm of the yin palm facing down, which slowly extends forward along the midline to the maximum, and then becomes the palm wheel when the yang palm changes, and then it is pulled back with silk winding force, which is as strong as pulling a cart. When the left palm is close to the ribs, the right palm slowly stretches forward at the same time, and so on.

When the arm moves alternately under the shoulder and elbow, the arm is like holding a bowl of boiling water, and the palms of Yin and Yang change smoothly in the midline. When the palms are about 7 inches away from the heart, the pulling force of the male palm and the pushing force of the female palm overlap. At this time, the force can store the whole body's strength, such as pushing, rubbing and rubbing objects, just like gears meshing with each other, moving forward closely and evenly, and the force is like a spring, like sailing in waves.

"Sticking to the shoulder" is a practical way to stretch the shoulder. As vigorous as Tai Ji Chuan, but not through an arc to resolve the enemy's strength. It advocates that the straight line force, the defense is time-varying, the yin palm is attacked when it is open, and the yang palm is kept when it is closed, which becomes attractive, gripping, pressing, squeezing, wrist shaking and silk winding. In an entry. Practicing both inside and outside is like a carpenter.

Shoulder-stretched shooter is powerful: when holding the center line, he suddenly exerts his power against the enemy's strength, first breaking through the center line of the enemy and then hitting the key point of the enemy. Although the situation is superficial, it can penetrate the enemy's internal organs, and the hand can pierce his body like an arrow leaving the string, so you should stretch your shoulders and hit the distance.

There is a way to strike back with outstretched shoulders: when the yin palm strikes the enemy, the yang palm does not go empty, and the three hands are glued to lead the hand, lead the hand to lead the hand, and lead the hand to lead the attack, so that after the enemy is hit, the hand has no defense, and the hook catches the opponent and becomes a steal. Yin and yang are connected with each other, and they are accompanied by endless life. At the same time, break the law in case of opportunity, win the big with small, win the strong with weak, and reach the highest level of attack and defense.

In footwork, shoulder-stretching single exercise pays the most attention to "cold drumstick and crane-shaped step" When the action changes, its strength is rooted in the foot, originated in the leg and shaped in the finger. Therefore, the toes move first, which requires the toes to be tightly buckled on the ground, the center of gravity to be stable, and the palm and leg methods to cooperate tacitly-combining motion and static, combining rigidity and softness. In this way, in martial arts, you can advance and retreat in a closed way, with clever changes, such as tigers crouching and apes jumping, cranes falling and eagles flying. In addition, it is best to practice shoulder stretching for more than 30 minutes in the Woods or by the river, especially when the sun rises in the morning, which can reduce fat and gain muscle, especially for leg, shoulder and cervical diseases, insomnia, memory loss and sub-health state, and has unique fitness and disease-removing effects. This kind of exercise exerts pressure on the long bones of lower limbs such as femur, fibula and tibia, which is a good machine to promote their growth, and plays an important role in pulling out tendons and bones, increasing whip force and hitting long distances. Shoulder stretching can not only make the arm reach far, but also promote the balanced development of human body shape, make the body more slender and slim, and improve people's thinking ability and intellectual development.

In a word, shoulder stretching is harmonious and full of connotation. Only by grasping its situation and understanding its principle can scholars understand the coordination of birth and law, the transformation of footwork, the clever use of techniques and breathing. If you can use it freely, you will benefit a lot over time, not only can you practice your whip, but also your Sanshou and martial arts will be greatly improved.

Five elements can see the effect in 100 days by practicing back boxing and shoulder extension regularly every day.