Gong Zhuang, Tai Ji Chuan.
There is a proverb in the Millennium old adage:? If you don't practice boxing, you will always accomplish nothing. ? Martial arts experts say: before boxing, practice piling. Thus, it is very important for Tai Ji Chuan to cultivate the necessary Gong Zhuang. Boxing sutra cloud: from the fixed position, from the fixed position. Without Gong Zhuang, the footwall is unstable. What can we talk about? As for the role of Gong Zhuang, it is like building the foundation of a house. If the foundation is not solid, how can towering buildings and high halls and mansions be placed on it? Now some boxing practitioners don't value this point. They should know that without this step of training, footwork is rootless and reactive, the center of gravity is unstable, and strength, speed and skills cannot complement each other, so it is difficult to understand and practice the real kung fu of boxing, pushing hands and Sanshou. Standing piles is an important means to practice mind, spirit and spirit. After practicing Gong Zhuang for a long time, the footwall of the body becomes calm and powerful, the strength of the whole body and limbs increases, and the abdominal spirit becomes sufficient. It is of great benefit to the internal qi of the human body, the internal strength of the whole body and the waist and leg kung fu. Therefore, many predecessors attached great importance to Gong Zhuang.
How to practice Gong Zhuang, first of all, is to solve the problem of understanding and consciousness; The second is to solve the problem of confusion, and only reasonable fists can have good results; Third, we should solve the problem of willpower in practice and be able to bear hardships and stand hard work.
Let's start with the first question. There is a true story in the book Tai Ji Chuan co-authored by Zhang Zhaoping and Du Fu. In the early days of the Anti-Japanese War, Master Man was in charge of Hunan Martial Arts Museum. Once, he followed Master Du back to Orfila, admired his skills and wanted to be a teacher. After Master Man performed a set of Tai Ji Chuan, Master Du said, Look at the boxing frame you just performed. From beginning to end, you landed on one foot. Don't waste time on me. The so-called landing on one foot means not losing the center of gravity, not losing the center of gravity, that is, always staying? . This landing has a lot to do with Gong Zhuang. After Gong Zhuang has practiced, it will be reflected in the middle. Mr. Lin, another teacher who has taught me boxing for many years, said: If you don't practice Gong Zhuang, you can't understand the reality. ? That's true. Only by practicing can Gong Zhuang distinguish between reality and reality and change. Excuse me: Without Gong Zhuang, how many years of practicing boxing can increase the internal strength of Taiji? Without Gong Zhuang, you can learn by rubbing your hands for several years. In my humble opinion, if you practice Tai Ji Chuan's biography and follow it, plus ten or twenty years, you may not understand the true meaning of Tai Ji Chuan and get out of Tai Chi. We should objectively realize that if we want to learn from Tai Ji Chuan, we must train Gong Zhuang who is more powerful than a tumbler and Gong Zhuang who is rooted at the grassroots level. Master Zheng Manqing clearly said:? Yongquan has no roots, no waist and no owner, and the death of the mechanic will not help. ? I have a brother named Lin, who once said: there is certainty first, then there is stillness; No fixed static state is false. ? The thirteen potentials of Taiji should be determined by the middle, supplemented by the other twelve potentials. Every potential in Tai Ji Chuan is determined first and then changed. Tai Ji Chuan interacts in the contradiction between maintaining its own neutrality and destroying the other's neutrality. Ask yourself: If the lower part is unstable, do you dare to loosen the upper part? The solid foot is not solid enough, can you make it empty? With the understanding of practicing Gong Zhuang and the emphasis on practicing Gong Zhuang Thought, it will be exciting to practice Gong Zhuang.
Some boxers have prejudices and doubts about Gong Zhuang. The reason is that they saw or heard an old boxer's foot pain, and mistook it for an injury left when practicing Gong Zhuang. As far as I know, most of the old boxers suffering from foot disease are gout, and only a few old boxers are overworked and sick. I have consulted the attending doctor. Gout is a chronic metabolic disorder caused by purine metabolic disorder. The main clinical features are hyperuricemia, recurrent gouty acute arthritis, tophus deposition, gouty chronic arthritis and joint deformity caused by excessive uric acid production in the body or decreased uric acid excretion in the kidney. The long-term increase of uric acid in blood is the key problem of gout, which has nothing to do with practicing Gong Zhuang. As we all know, any competitive sport will cause physical injury if it is practiced to the limit or overtrained. For example, divers' eyesight is poor, gymnasts' bones and muscles are damaged, and weightlifters' waist muscles are strained. There is nothing to make a fuss about. Practicing boxing is no exception. As long as the amount of exercise is adjusted and controlled, there will be no abnormal problems. Practicing Gong Zhuang is a reassuring fitness program.
Let's talk about the second question first. If practicing Gong Zhuang's boxing theory is unknown and he can't do it, then after practicing for many years, the effect is not very good or he will be confused. Mr. Song, a master of Tai Ji Chuan, said: Enlightenment is the most reliable in practice. You should work hard instead of practicing hard. Tai Ji Chuan practitioners understand Tai Ji Chuan's art not only in their hearts, but also in their mouths. More importantly, they understand it in their bodies. It's called. Do you understand? Look at the result by feeling. The pile types in Gong Zhuang are: rodless pile, circular pile, supporting pile, lunge pile, parallel pile, Sichuan-shaped pile, open-close pile, lifting pile, heel pile and independent pile. The above Gong Zhuang is divided into static piles and dynamic piles, and static piles (limbs slightly move or basically do not move with breathing) such as electrodeless piles and round piles; Power piles (such as open-closed piles, lifting piles, heel piles, etc.). ); There are different training methods for static and dynamic work, such as looking up pile, lunge pile, parallel step pile and Sichuan-shaped pile. If boxing practitioners practice only by reading and explaining, it is difficult to achieve the expected effect, because it is not easy to explain the real kung fu practice clearly and thoroughly, and some important words in the text are not satisfactory. It's best to have a master (some famous teachers are just posing, but they don't have real kung fu. Of course, it is most satisfying to meet a teacher who is also an alias, so that they can get the message and practice in place. For example, some boxing books explain the essentials of "horse stance just look": the ceiling is loose, the back is pulled by the chest, and the ending is in the positive direction; Kneel and squat, and the center of gravity falls between your legs; Sticking back and sinking abdomen; Concentrate on nature. As far as I know, there are many fans who have practiced Tai Ji Chuan for more than ten years, and they don't know how to understand the loose waist and hips when standing on the pile. If you get the master's instructions and personally touch the flesh and blood changes of the waist and buttocks when the master is doing the work, then it is not difficult to understand what is going on. Some boxers have practiced standing piles for many years, but they can only practice the piles steadily, with poor internal air and fatigue? Dead pile? This is an example. Want to practice? Live pile? This is very useful.
Discussion on static pile and dynamic pile from the difference between circular pile and "ma bu" or horse stance just look pile. Although the circular static pile and the dynamic pile with "ma bu" or "ma bu" or "ma bu" or "ma bu" or "ma bu" or "ma bu" are only different in height, they are quite different in actual operation and their working principles are completely different. The first month of round static pile practice is sore, but after that, it emphasizes relaxation, moderation, eliminating distractions and calming down; In this process, you can't watch TV or listen to music, which is equivalent to sitting still in static work. Look at the horse step and move the pile, pay attention to gradually increase the strength and hold back the muscle pain until it is unbearable. When you practice, you will feel hot, sweaty and strong. Qi and blood rush through the superficial meridians of the limbs, and the qi sinks into the abdomen and relaxes to the soles of the feet. It is one of the martial arts methods of Neijia Boxing, which focuses on practicing internal force and internal strength. Therefore, you can watch TV and listen to music when practicing. The correct way to practice Tai Ji Chuan's internal skills should be to practice static skills and keep the abdomen first, so as to form a harmonious unity of vitality, enhanced circulation and understanding Sunday. Then I began to practice the operation and application of power piles and internal air. At present, some people are eager to achieve greatness first, and later people with weak constitution are difficult to practice because of the lack of internal qi. Strong sense of qi does not mean good health and strong internal qi. Therefore, there are many ways to practice internal skill in one breath. Tai Ji Chuan's internal skill training needs the guidance of a master to practice internal skill. For beginners, you can practice pole-less static pile (referred to as pole-less pile for short) for half a year to calm down, practice your mind, regulate your qi and recuperate your spirits; Then practice static pile, defend Tian Dan, dredge meridians, activate qi and blood, and observe Zhou Tiantong. Then you can change the circular static pile into the moving pile with lunge and lunge, and practice the method of moving qi. To cultivate Tai Ji Chuan's internal skills, we must have a good balance, otherwise it will flourish and decline. Excessive practice of circular static piles will lead to loss of appetite and weakness of qi and blood; Too much dynamic practice of "horse stance just look" or "horse stance just look" will also make people angry. Therefore, static piles need to cooperate with physical exercise; Moving piles also need the cooperation of static work. Anyway? Double major in life? This is Tai Ji Chuan's ultimate demand, and Tai Ji Chuan's highest practice is realized on the Artest spirit of the combination of life.
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What is the specific function of pile training? I can roughly sum up four points: first, improve the stability of the body's footwall; Second, it lays a foundation for using the ground to generate recoil; The third is to nourish internal qi and increase the energy of Tian Chan; The fourth is to practice the ability to be still, calm down, calm down and calm down. Without internal tranquility, it is difficult for the bones of limbs to be loose inside and soft outside, and it is also difficult to gradually retreat when practicing boxing. When you stand a pile, you should first be calm and loose. Only when it is loose can it sink. Only by sinking to the Yongquan point on the sole of your foot and sticking to the ground can you generate a recoil force to push it up, just like a jack supporting an automobile chassis.
According to my teaching experience for many years, a common fault of pile-standing people is poor sag when they fall, and the upper body rushes up when they stand up, which is not entirely due to the power of pedaling at Yongquan point on the sole of their feet. Do you need to understand when standing on the pile? Light? And then what? A sink? The truth. Interested readers may wish to do an experiment in a glass fish tank according to the article Duality written by Mr. Ma Guoxing: gently put a small stone into the water, and the stone slowly falls into the water. Every moment of this process? A sink? ; The stone stopped when it fell to the bottom of the fish tank. What is this phenomenon? Heavy? . When the small sawdust is pressed to the bottom of the water, it is released and the sawdust gradually rises to the surface. Every moment of this process? Light? ; Wood chips don't move when they rise to the surface. Why? Floating? Phenomenon. Through this little experiment, we can clearly realize:? Heavy? And then what? Floating? It is a static and sluggish phenomenon, which belongs to the phenomenon of root loss in Tai Ji Chuan, so it is not regarded as a method. ? Light? And then what? A sink? Is a state of constant movement. Light? This is the law of light from the sky. A sink? This is the law of sinking from the ground. ? A sink? This paper describes the characteristics of Tai Ji Chuan's rotation. Ye Dami, a predecessor, once said: To practice Tai Ji Chuan, we should divide the light and heavy, knowing that the light and heavy are the same, and the floating weight is relative. ? So, thinking A sink? Can't leave? Light? Light and heavy interaction, only heavy and not heavy, squatting is not heavy, it is a local action, not a whole action. Light but not heavy is a rush, a top, not a light, a partial rather than a whole action. It is also very important to lead the movement with intention and spirit. Suspend the whole body, control the opening of the body with spirit, and fill the hollow body to achieve the effect of being heavy and light. If you can't understand that when the spirit is even, the flesh and blood will naturally sink, and then strengthen the sinking, you will unconsciously press your weight on your feet with your muscles, which becomes a strength rather than an intention. The above will help to practice Gong Zhuang well. Of course, it is also important to learn boxing. For example, the relaxation of shoulders when standing piles can make the upper limbs, chest, back and ribs relax better, thus making the upper limbs relaxed and flexible, and the lower limbs solid and stable; It is found that Jianjing point should be connected with Yongquan point in the foot center up and down, so that the force can be transmitted from heel, waist and hand. If Gong Zhuang practices well, it will help to make his body relaxed and his feet strong in every movement of boxing, pushing and Sanshou. Tai Ji Chuan's energy conversion mode, introduction mode, access mode and development mode all started from Yongquan point and came out with the help of ground recoil. Without the strong support of the Gong Zhuang Foundation, this dynamic approach will be blank and powerless.
Pay attention to the key points of feeling crotch retraction, falling and knee adduction when standing piles: crotch adduction refers to the hip folding up, knee adduction slightly, thigh twisting slightly up and down, which makes crotch shrink. Hip drooping refers to sitting with the hips down and the coccyx slightly down and forward. Where do you fold your knees? When the knee is aligned with the big toe and the second toe, people's feet are mainly concentrated on the big toe and the second toe, and the length in this direction is also the longest, so the force in this direction is the most stable. When standing the pile, relax the muscles on the shady side of the thigh and calf, as well as the muscles of the lower back and buttocks. If you can't relax your muscles, how can you relax your muscles? How can you sink into the ground if you can't loosen your bones and muscles? When standing the pile, relax from top to bottom until Yongquan point sticks to the ground.
When standing piles, we should treat the sense of gas correctly and stand piles calmly, loosely and wholeheartedly. Feeling comes without intention, don't be burdened by thoughts; Because the mind is too obsessed or mentally burdened, it will stagnate, which is not conducive to health and martial arts. What's it like to be angry? What is the most common reaction? It is a feeling of pain, cold, numbness, warmth, trembling, comfort, ups and downs and so on. These are all natural physiological reactions after practice, or the lesion has caused changes in the physiological activities of the body.
When practicing Gong Zhuang, we should also deal with the relationship between Wushu and health care. According to the practice experience, it is more appropriate for Gong Zhuang to control the amount of exercise at 70% to 80%, and some joints and tendons of lower limbs may be injured when practicing fully. The duration of one leg should be controlled at 3 minutes to 8 minutes at a time. It is better for the leg to feel hot and sour, and it is better for the left and right legs to stand alternately. Attention should also be paid to the health care of the knee joint when practicing. Knee should be massaged before standing on a pile or boxing ring (mainly three acupoints of Yinlingquan, Yanglingquan and Weizhong) to do some warm-up exercises. Don't wear shorts to practice boxing in summer, because after sweating, the knee joint is more vulnerable to cold injury, and half of the knee joint injuries are caused by improper maintenance. Young people may disagree, and old people are vulnerable. In practicing boxing, we should pay attention to health care and scientific guidance training. Only with the correct practice method and endurance spirit, but also with the consciousness and means of self-care, can we accompany Tai Ji Chuan and feel the physical health and psychological pleasure brought by Tai Ji Chuan.
I am most interested in Gong Zhuang's sparring events. One person is standing firm and guarding the pile, and the other person is looking for opportunities to break the pile; One person adjusts and maintains his center of gravity on the pile, and the other person is trying to destroy your center of gravity. This is a kind of Gong Zhuang that is difficult to train. A sparring rule handed down by my teacher is: one is uprooting (referring to heel or Yongquan point), and the other is pulling out piles; Forefoot displacement is a moving pile and hind foot displacement is a moving root. Those who leave piles are passive, and those who break piles are active. Therefore, there is a higher requirement for the pile keeper, not only to learn to take root, but also to learn to roll around the crotch, to learn to have a soft and elastic back, and to practice bone reduction (chest and shoulders are more obvious). At first, the pile breaker used a clumsy and brutal push, but after the load-bearing capacity of the pile protector was enhanced, he used a clever push. In attack and defense, the two sides combine internal strength training with technical movements, and practice pushing chest and abdomen fixed piles, shoulder and back fixed roots, and pushing axillary ribs without losing weight. Formally, there are face-to-face exercises between you and me (I am in a state of large bottom area), and there are also exercises between you and me (I am in a state of small bottom area); There is a good practice method to push my chest or abdomen, and another practice method is to push at will in the upper and middle parts. What is the name of the above practice? Live pile? This kind of training not only needs two feet to stand firm, but also relaxes the hips and chest to change the actual situation. If temporary depression can't turn each other into strength, then partial persistence is useless. Both sides should also understand: the back of the shoulder root canal, the leg of the hip root canal and the whole body of the lumbar root canal. The pile keeper should loosen up and down, otherwise the stable piles will be uprooted and broken by the other side. To put it simply, the kung fu and skills of breaking piles are: follow each other up and down, pull out the feet and collide with each other, and break the top. To put it simply, the kung fu and skills of pile protection are: correct posture, including chest pull-back, shoulder and elbow relaxation and crotch relaxation. Connect each other's strength to the soles of the feet first, and then open the chest, abdomen, waist and crotch.
The practice of living piles is also called walking piles. This step is mainly to link the connotation skills of standing pile practice with actual combat. Some practitioners can practice the overall strength when standing piles, but this overall strength is scattered during the practice. This is because there is no suitable method or in-depth practice in pile walking, which leads to the disconnection between the two.
After the above duet has a good foundation, practice another duet by Gong Zhuang. The training method is to let the opponent let go of his hands and feet, hit his chest and abdomen with his palm or fist, or use shoulder rest and hip thump. This training method requires the pile keeper not only to have roots under his feet, but also to have soft and elastic waist and sufficient internal air in his abdomen, which is the embodiment of the combination of static pile and dynamic pile. Practitioners should know that gathering energy is Dan and dispersing energy is essence, qi and spirit; The more piles stand on the tray, the more energy is accumulated. My humble opinion: When piling in sparring, we should also pay attention to the difference between the loose relay, intentional interception and hard relay of Tai Chi, and carefully understand the mystery of the tightness of Tai Chi's true power. We should realize that pine is only a relative concept, and there is no absolute objective scale; What kind of pine tree is this? Look at it, touch it, touch it, move it? Gong Zhuang is also one of the means for Tai Ji Chuan to practice relaxation. Loose is energy storage, and tight is energy release. This is tight, not rigid, not rigid. Loose and tight only for an instant, the instantaneous elasticity explodes and collapses, and the elasticity is mysterious. The core of relaxation is nothing more than increasing the internal elastic space and shortening the elastic time. Elasticity is the foundation and power source of human movement. If you don't have time, you will stand on the pile and be hit by someone, which will lead to the rupture of the capillary between the skin and the flesh of the hit part, causing blood and bruises, but it will hurt the bones or internal organs. Also pay attention to the relaxation of the waist, so that the largest forward bending waist arch on the spine is the vertical back, so that your center of gravity can sink to the intersection of the central axis and the lower abdomen. The above sparring is a kind of counter-attack training close to actual combat. Therefore, boxing practitioners must have corresponding Tai Chi internal skills to participate in training, and it is best to have a teacher on-site guidance at the beginning of sparring. Otherwise, it may cause different degrees of harm to yourself or the other person's body (the reaction of the hitter is shocked).
With a solid standing pile and walking pile foundation, the next step is piling. Practitioners should not rely on Gong Zhuang to try to be brave and commit the "force sickness". Mr. Yang Shaohou, a famous fighter in Tai Ji Chuan, said: Limbs are not stiff, legs can walk and legs can be lifted. Don't misunderstand the roots of Gong Zhuang. Teacher Lin and Teacher Song once described it as follows: Piling is always in the state of walking, sitting and lying, and there are eight supporting forces and spiral forces at any point in the whole body. Every move of boxing practitioners is carried out in Tai Ji Chuan's philosophy of transformation of Yin and Yang, which is nothing more than nothing, nothing more than nothing, intangible, and only the spirit is still there, which is initially close to the realm of returning to nature the day after tomorrow. Because the author has not practiced such kung fu, he has no feeling at all.
Finally, let me talk about the third question. Practicing Gong Zhuang really requires endurance, tenacity and perseverance. Don't give up practicing just because Gong Zhuang is boring. For example, standing on the dynamic pile and practicing for 5 to 10 minutes, in which the pressure is the highest in dozens of seconds, the soles of the feet are numb, the knees are hot, the thighs are sore, sweating, and even the body is trembling. If there is no such feeling in a single practice station, it means that the practitioner has not learned the essentials and needs to seek it with a quiet and expert heart in the slowly moving loose support pedal. Through this uncomfortable moment, kung fu will naturally grow out. Practice Gong Zhuang for three or five years, and then put the pile amplifier into the boxing frame to practice. The fist is like a pile, and the hand is like a pile, so as to achieve the unity of step and pile. The potential and potential are in the pile, and the pile is everywhere.
The above introduction is my first glimpse of Tai Ji Chuan, and my experience is superficial, for the reference of Tai Ji Chuan lovers only. The author intends to throw a brick to attract jade, and is willing to discuss the true meaning of Tai Ji Chuan with colleagues, so as to contribute to the promotion of national quintessence. If there is anything wrong, please forgive me and sincerely welcome to correct me.