1: The waist and hip are located in the middle of the human body, which is the hinge connecting the upper and lower boards, and also the key part to adjust the center of gravity of the human body and make people win. The fist theory says: "The waist is like a shaft, the qi is like a wheel, the strength is in the wrist, and the device is in the waist." It shows that the waist is the first master in Tai Chi [1]. Chen taiji's biography of shelves can vary from person to person and can be divided into three types: high, medium and low. The boxing taught by teacher Chen Xiaowang emphasizes putting down the shelf on the premise of keeping the upper body straight and relaxed. Teacher Chen said: This kind of low shelf was taught by his master to young people and strong middle-aged people, but no matter how low it is, the angle between the big leg and the lower leg should not be less than 90, otherwise it will become a "swinging crotch", that is, a sick crotch. In Chen Tai Ji Chuan's exercises, the walking of the waist and the walking of the crotch are both regular and irregular. When putting the shelf, turn right, waist first left, left, waist first right; The crotch sometimes goes down and then goes back (low crotch and ∞ crotch); But not a pusher. Sometimes when the time is ripe, you can complete the attack by adjusting the center of gravity or shortening the attack time or distance by taking advantage of the situation. In a word, the application of waist and hip is a complicated link. Sometimes an action contains a lot of waist and hip changes, and sometimes you can take advantage of the situation to hit directly. Therefore, this paper analyzes this by giving examples and combining the author's years of experience.
2 requirements and application methods of waist and hip of walking frame
2. Requirements and usage of1waist
When practicing boxing, the waist must be straight, the posture should be correct, impartial, balanced, and the hips should be loose. There should be no bad posture of leaning forward and backward and leaning left and right [1]. The change of the whole body movement and the stability of the center of gravity adjustment must mainly rely on the waist, and the key to turning up and down also lies in the waist, which is still the leading factor to promote the strength to reach the limbs. The waist should be loose, and the feet should be loose to be firm, and the footwall should be stable. Therefore, there is a saying that "if you don't have the strength, you must ask for your waist and legs", which shows that you can't understand the importance of loosening your waist and breaking your legs if you want to stabilize the footwork and practice the chassis kung fu that is more powerful than a tumbler. The movement of the lumbar spine is relaxed, soft, round and natural. In the constant rotation, flexion and extension, the pupa sometimes moves, sometimes snakes, sometimes twists and sometimes stretches. From the three axes of the waist, when practicing boxing, it moves along the crown axis, and the action is open, extended and solid; When exhaling forcibly, move the vertebrae from the waist axis to the pupa one by one, so that the spine can be stretched while bending forward or backward; When the movements are combined, flexed, exhausted and inhaled, the vertebrae move down to the lumbar axis one by one with the rotation of the lumbar axis, which makes the spine bend forward or backward and shorten at the same time, acting like a silkworm. Loosening the waist can make the sacrum firm, facilitate exertion, help the abdomen sink with the qi, keep the qi from floating, make the lower limbs stable and strong, and also ensure the flexible rotation of the waist axis. The looseness of the waist matches the tightness of the virtual collar, and it tends to be loose at the top and at the bottom, so that the waist shaft does not bend or shake, but it is not stiff. In order to make the waist axis flexible and rotate freely, it is necessary to cooperate with hips and knees and bend your knees to relax your hips. It can not only make the waist upright and easy to do, but also give full play to the function of the legs, so that the hip joint can rotate flexibly, and the lumbosacral joint can rotate naturally and flexibly, making the waist rotation more flexible and powerful. In short, the waist is relaxed and vertical, the virtual collar is firm, and the knees are relaxed, which is to prepare for the flexible rotation of the waist axis and give full play to the sports ability of the waist.
In Chen's Taiji Zhuan, qi flows out of the kidney and enters the abdomen, so it needs to sink into the abdomen and internalize into the abdomen, with the shape of chest and waist overlapping [2]. On the shelf, every movement should repeatedly emphasize that the waist does not move, the hands do not move, the inside does not move, and the outside does not send. The exercise method of chest and waist folding plays a special role in fitness, because the abdomen has the most viscera, which is the place where qi and blood meet all over the body, and also the hub where meridians run through. Every folding of the chest and waist makes the internal organs of the abdomen have a gentle self-massage, which can cultivate the true qi, eliminate abdominal fat and have a good effect on the exercise of renal function. This kind of chest and waist fold will be more effective if it is combined with the movement of qi. If it can be folded once, Ren and Du meridians can be circulated once, that is, on a small Sunday, which can play a role in replenishing essence and brain and permeating the whole body. For example, there are obvious chest and waist folds in the movements such as "bending the body", "hitting the bottom of the elbow" and "hip deficiency in the next step".
So how can we make good use of the waist in practice? The author thinks that we should start with a single movement to find the rotation and application of the waist. For example, the first movement of Chen Taiji's biography of "The Old Frame" is "Rise". In the process of lifting his hands, his chest and waist will have a folding and stacking movement route. After the hands are pressed to the hips, they will turn left, and then the waist will turn left (some practitioners turn their hands slightly to the front of the abdomen at this time, which is a manifestation of the appearance of waist rotation) until the wrists and shoulders are normal and the waist turns left. Turn the waist slightly to the left first, then draw a small circle with your hands on the left and then draw your waist to the right. With the rotation of the waist hand, the center of gravity also moves to the left and right. Spin your waist, stroke your hands to the right, move your center of gravity to the end, and lift your left foot in one go. After all the requirements are in place, the left foot moves forward to the left, the waist rotates to the right, and the hands and the left foot form a pair of pulls. This is the biography of Chen Taiji. Such a starting action is only seven bars, and the waist needs to be rotated eight times during subdivision. At this time, the author reminds everyone that moving the waist is not the kind of external wagging, but a kind of sports requirement with an external strategy. This is just an action. On the one hand, you can imagine how important the waist is in Tai Ji Chuan. When looking for the route and method of waist movement, we should pay attention to the principle that Tai Ji Chuan wants to be left first and then right, so as to avoid detours and master the movement law of Chen Tai Ji Chuan more easily.
2.2 crotch requirements and application methods
There are two views on the crotch movement route. When it comes to taiji hip, it is necessary to go down the arc, that is, "hip at the bottom of the pot"; One said that the crotch should take the back arc, which is "∞ crotch". The author believes that in order to be more conducive to the combination of waist and crotch, the action of crotch should be combined with both to practice, which is more conducive to the combination of the whole body. When practicing Chen-style Tai Ji Chuan, you should properly close your hips and turn your hips. That is to say, when you are in a fixed position, you should close your hips and then open and close them. Otherwise, your hips will not close properly and your sacrum and spine will not be in a straight line. It is also necessary to connect the top with the hip, which is called "lifting the top and hanging the hip", that is, to make the anal muscles converge inward with consciousness, but not forcibly, to connect with the hip, so that the elbow can be "hung" or "wrapped" in each movement process to ensure the correct posture of the trunk in motion; In the process of every movement, the hips should be turned over. Before turning the hip, the crotch is closed, the thigh root is unfolded, the crotch is round, the strength of the hip and waist is well combined, and it is lowered. If the hips are not upturned, not only the front hips can't be closed, but also the upper body can't be buckled, and the waist strength is weak, and the upper and lower plates can't be buckled, resulting in weak hips and unstable movements. Only the combination of folding and turning is beneficial to the integrity of the whole body movement. Like the requirements hanging overhead, it depends on the domination of ideas rather than clumsy efforts. Generally speaking, in the practice of every movement, you should open your hips and round your hips, so that you can change your posture more flexibly in the loose circle.
The running route of crotch can not be ignored in the center of gravity conversion. In the beginner's stage, in order to master the movement easily, the running route of the hip can only take the back arc (∞ hip), but with the proficiency of the movement and the increase of the leg strength, some technical movements of the hip arc can be appropriately added, and then the running route of the hip should be practiced by combining the two. As far as the running route of the crotch is concerned, the crotch follows an arc. On the premise of low boxing frame, coupled with the requirement of walking in an arc under the legs, it is of great intensity, difficulty and effort, which is of great benefit to acrobatics and fitness. The hip back arc is conducive to smooth and coherent movements and to inducing external shocks. For example, after the "double push" starts from the right foot, put your hands together on the left shoulder, and when the center of gravity shifts from the left leg to the right leg, you should squat down the arc; Another example is "bending the body". When the right arm hits "seven inches", it is more powerful to walk down the arc with the crotch; Another example is the "clothes-blocking" style. When the center of gravity moves from left to right after starting and ending, the crotch should be used to take the back arc, which is beneficial to the opening and coherence of shoulders and elbows; The first paragraph of the "tuck" style is to use the crotch to walk the back arc, which is conducive to the full and smooth movement. The above example is only about the crotch downward or back arc. If the two are combined, it can better reflect the fluency and flexibility of Chen-style Tai Ji Chuan. For example, when the "clothes-blocking" is changed to "six-seal four-in-one", the crotch will move inward in the back arc for the first time, and the crotch will move inward in the lower arc for the second time. The two moving routes of the crotch are combined into one. With the help of the pedal force of the left leg and the combination of the waist and crotch of both hands, the force will be more powerful at this time. Generally speaking, the combination of arc-shaped crotch walking and arc-shaped crotch walking is more conducive to waist-in, abdomen-in, crotch-opening, chest-waist folding and leg work.
The left-right rotation of the waist and the virtual-real transformation of the legs are completed by relaxing the hip joint. If the two hips are inflexible and close to the pelvis, it is difficult for the waist to play the role of the axis, and it is even more difficult for the crotch to coordinate and combine the two arcs. It is difficult to master the loose crotch, because the crotch supports the weight of the upper body, the crotch is relaxed, the burden on the knee joint and thigh muscles will increase, it is difficult to sink into the abdomen, and chest tightness and discomfort will occur. If you want to master this movement easily, you must first keep your upper body comfortable. When kneeling, your knees should not exceed your toes and your crotch should not be too big. Otherwise, the tension and relaxation will weaken the basic stretching force of your legs, resulting in floating and unreal. When practicing low-frame, we should pay special attention to the knee joint not to over-toe, so as to avoid the problem of excessive crotch swing. If the hips are not loose, the shoulders droop hard, and the ribs and abdominal muscles are compressed, the qi will not fall down, and the lifting function of the qi will be affected to varying degrees, so it is difficult to meet the requirements of static relaxation of the abdomen. So we should be relaxed and flexible in practice. In order to relax your hips better, you can relax your abdomen first, and you must pay attention to the actual situation. You can also often take some basic actions such as bending over, leg press, knee pressing and hip root pressing to help loosen the hip joint, thus improving the flexibility and flexibility of the hip joint [2].
2.3 Requirements and usage of waist-crotch combination
Tai Ji Chuan attaches great importance to the function of waist and hip. If you don't combine, turning your waist or walking your hips alone will cause your body to sway, leading to instability in the footwall [3]. The combination of the two, the crotch is relaxed, and the crotch is firm and round, so that the waist and crotch can be transformed from left to right into light and flexible, forming a three-dimensional spiral winding movement of wrist turning arm, ankle turning knee and waist turning spine, and the whole movement can be round and natural. The combination of waist and crotch is manifested in the process of shelving: every movement is set to fold the crotch to make the air return and the lower plate stable; In the process of dynamic strength, we should relax the waist and crotch, which can make the movement smooth and coherent, light and natural; When attacking, twist the waist and buckle the crotch (twist the waist and buckle the crotch), which can make the strength fast and fierce and reach the tip. For example, the basic skills of forward winding practice, after the clothes stop (such as the right hand), the waist turns left, the right hand arcs around the wire, and the crotch arcs down (that is, the crotch of the pot). After the center of gravity moves to the left leg, the waist turns to the right hip to return to the arc, hands do reverse winding, spread out to the right, and so on. Although the movement is simple, it includes turning the waist and spine and lifting the hips. If you only move your waist and don't move your hips, you will shake your head and bend your head; If you only move your hips and don't move your waist, you will behave like dry wood and have no vitality. Generally speaking, whether practicing a single posture or a routine, the waist and crotch should be combined to reflect the special strength of Chen Taiji's nine knots and waist and crotch hair.
3. Requirements and application methods of pushing hands to grab the middle waist and crotch.
There is a close relationship between Chen Taiji's pushing hand and hitting the waist and crotch. The waist should be loose and heavy, the crotch should be open, the hips should be folded straight and the knees should be adducted. After these requirements are met, the waist and crotch strength will naturally be more rounded and full. When fighting, you can maintain and adjust your balance of gravity through the coordination of waist and hip, and at the same time, you can use the coordination change of waist and hip to destroy the balance of gravity of the opponent, thus generating the strength of waist and hip, so that you can cooperate in the moment of waist and hip transformation and defeat the enemy [1]. From the martial arts point of view, the combination of the middle board and the lower crotch and the back crotch is bound to stabilize the lower board, strengthen the shin and make people invincible. Tai Ji Chuan didn't win by strength, but strength is still the basis of practicing martial arts. Without the strength of four Liang, how can he break a thousand Jin? The waist is the master of the whole body strength, and the folding and transportation of the chest and waist is also an important aspect of attracting strength and attacking the enemy by using the spiral force of the human body. Some practitioners, although practicing Tai Chi for many years, are subject to others as soon as they fight with others. Why? It is because the middle plate is not in a line, and the top and bottom are not in a line. When fighting, where to exert strength and where to restrain, the reason is mostly that there is something wrong with the middle plate, especially when stepping or pushing, two people with four arms can squeeze each other. On the surface, they just need to loosen their shoulders and move their arms, but this is not the case. If the waist and hip do not take the initiative when moving back and forth, or if the waist and hip do not alternate between the lower arc and the back arc, it is futile to work hard on the shoulders and arms. So how to combine the waist and hip in the fader and get out of the middle disk work of the spiral arc? In addition to strengthening the spiral training of legs, waist, hip and hip in the usual boxing walking frame, we should also practice the mutual feedback practice of fixed step and movable step push. If the waist and hip skills are well mastered, it is easy to find the opponent's weakness in the attack, avoid the real and make the virtual, and it is easy to understand the opponent's strength, and it is easy to introduce the opponent's strength and use it. For example, when the enemy's right leg is inside my left leg, I can use my crotch to take the back arc, turn my waist to the right, and guide the opponent's strength to the depth of my right side, so that the opponent's center of gravity can be easily controlled by me. Then, after the forces of my left knee and my right elbow are combined, I hit my left side with a cross force. At this time, I also want to walk down the arc with my crotch and push the ground with my right leg, which is even worse. For another example, when my right leg enters the inside of the opponent's left leg, if I stroke my right side in the opposite direction, I can grab the opponent's right wrist with my left hand and suddenly change the direction of action in front of it. I control my left leg with an arc under my crotch, and my right foot hits his left ankle backwards with my upper limbs, so that the upper limbs and lower limbs form a cross-pulling force and throw my opponent forward. Although this action violates Tai Ji Chuan's law that he should first turn left and then right, it does not violate the inherent law of movement, because the time and distance of change are shortened through the adjustment of waist and buttocks, thus achieving rapid and accurate results.
4. Conclusion
To sum up, Chen taiji's combination of waist and hip, waist and leg winding, and chest and waist overlapping practice are by no means overnight. However, it has obvious effects on strengthening leg strength, enhancing attack energy, strengthening body and prolonging life, and is more conducive to the activities of various joints of lower limbs, dredging meridians and maintaining and developing the flexibility and flexibility of leg joints. At the same time, the author believes that the following points are the key to mastering the function of waist and hip:
(1) The waist should not be too soft and hard, and the middle belt is the best. The waist essentials can be summarized into seven words: looseness, softness, collapse, heaviness, emptiness, straightness and torsion. Generally speaking, you should exercise your soft strength, twist, collapse, relax, sink, weaken and straighten.
⑵ Hips should be folded, folded into front opening and rear closing, and turned into rear opening and rear closing, which are used alternately. The crotch should be open, but it will not separate. For example: single whip, clothes blocking, oblique beating, etc. After the action is completed, bend your knees and turn your hips, such as sitting on a stool, as steady as a rock.
(3) The crotch should be round, round and stable, and the roots of the two thighs should be opened. The crotch is neither too big nor too small. You can open it if you want. You can't open your crotch, and it's useless to have wide legs. The crotch should be relaxed and rounded, so that the crotch strength can be centered automatically, so that the crotch strength is more sufficient and the pile step can be stable. The route of crotch movement is: to practice strength and attract the other side's strength, you need to walk down the arc crotch; Practice serving, destroy the opponent's center of gravity, need to walk back arc hip. At the same time, it should be closely matched with the waist, including the crotch when it is folded, the crotch when it is moved, and the crotch when it is twisted, so that the upper and lower plates can be easily combined and the inner strength can be calm and infiltrated everywhere.