2. Look straight ahead, raise your waist with fists in both hands, and translate your left foot 50cm to the left (the old traditional method is: open your toes outward, and then open your heels outward to be shoulder-level), and press down your lumbar spine to be level with your knees.
3. Look straight ahead, stand up and tuck in, keep the lower plate still, punch forward with your left hand straight for about 10 second, close your left fist, punch with your right fist, and punch alternately in turn. Time can be gradually increased from 1 minute to 30 minutes, 1 hour, or even longer, so arrange training time for yourself: three groups a day (three groups a day).
The correct posture of beginners standing on the "ma bu" or horse stance just look pile is shown in Figure 2:
The essentials of action are basically similar to those of round piles, with a slight difference that the feet are required to be shoulder-width apart and the toes are forward. Put your hands in front of you, hold the ball in front of your chest and abdomen, get the ball at the100th meeting, kneel and squat to form a four-sided just look pile (that is, flat top, flat shoulders, flat legs and flat heart). Flat top means straight head, flat shoulders means straight body, flat legs means strong body, and peace of mind means righteousness. Only by achieving these four principles can the body achieve the unity of internal and external (the unity of vitality, vitality and spirit). The ancients said, "If you don't practice martial arts, you will be empty." Wu refers to routines, and work is internal strength. Standing on piles to practice Dantian's internal skills. In Wushu, there are five fields, namely Ueda, Nakata, Shimoda, Maeda and Houtian. Excellent Wushu is a combination of belly spirit and waist spirit. Only in this way can we achieve the goal of being profound and superior. Martial artists pointed out that when the internal skills are trained to a superior stage, "the fate of the seabed is as heavy as Mount Tai; The top door is as light as a feather. " If you want to do real kung fu, you must start from standing piles and practice your internal skills.
"Ma bu" or horse stance just look enhances the overall function of the body by exercising the mind, spirit, mind, qi and shape. The vertical pile attaches great importance to the opening and closing of mixed elements and is lifted with the whole body. The fundamental feature of this training method is that it takes the lumbar vertebra (life gate) as the fixed point, takes the mixed element as the center, and moves freely. Mixed elements open, the body opens up and down inside and outside, dantian qi sticks to the spine, qi goes up from the spine (Du meridian) to the top of the head, and the former ren meridian goes down to the perineum; It further rises from the abdomen to the upper limbs (shoulders, elbows, wrists and hands) and then descends to the lower limbs (hips, knees, ankles and feet). When the elements are mixed, the whole body qi returns to the abdomen and is mixed. After practicing mixed Yuan Tai Chi to a certain stage, you can realize that the qi in the body can be enlightened by dredging the meridians (the whole body meridians are connected with the limbs outside, and the viscera are fused inside). When the zang-fu organs and the twelve meridians are well trained, consciousness can connect with the void, from "harmony between man and nature" to "harmony between man and nature". The whole process of practicing horse stance just look pile is divided into four stages.
First, the stage of thinking about gas: the mind is required to think about gas anytime and anywhere. Qi is a special invisible state, but it is not empty. You can start thinking from the qi outside the body, which means that there is a very uniform, invisible, colorless and special substance in the void (this person with high skill feels more real). With the opening and closing of the body (as if the skin and hair orifices of the whole body are breathing), the gas in the body exchanges with the gas in the body, that is, the internal gas is released outside and the external gas is collected inside, and the empty and miscellaneous gas continuously enters the body, becoming the energy in the body, and a true qi moves in the body. Make the lower abdomen full of qi and blood, and smooth the muscles and meridians of the whole body.
Practice the horse stance just look pile, while pulling back with your chest, pay attention to abdomen and stick your abdomen to your spine. This is the way to relax your waist and breathe. Only with the chest, the waist strength can be used naturally, and the blood in the whole body is unobstructed. If you want to loosen your waist, you should have a chest. The two cannot be carried out separately, but complement each other and take care of each other. Holding your chest should not only hold your breath, but also hold your breath, so that the true qi can circulate in the body and you can vividly feel the gas flowing downstream in your mind. This is called "thinking about gas". Besides, the concept of Qi is limited to skin, muscles, tendons, veins and bones. Ten points of mixed yuan Tai Chi point out: "If you can tolerate your chest, you can tolerate your mixed yuan vitality;" If you can pull your back up, you can reach the top of your spirit and sink into your abdomen. "For beginners, what they feel is mostly the people scattered around their bodies. After studying hard and practicing hard, over time, the sense of qi will gradually strengthen. With the improvement of kung fu, everyone can feel the truth of qi. Thus, I entered the second stage of "observing the spirit" practice.
Second, the stage of examining the spirit with God: With the foundation of examining the spirit with God, you can practice examining the spirit with God after looking back. When God observes Qi, he observes Qi with God's will. This is the realm of observing Qi. Observing qi is different from observing internal qi and external qi. Practitioners can see qi in the pile or have a special feeling of qi in the state. When you can feel a kind of truth, you can closely combine spirit and qi to get the effect of invigorating qi. Observing internal qi is based on the feeling of observing external qi. With the progress of the practitioners' kung fu, they will gradually have the function of internal vision, closing their eyes, pricking up their ears and detecting various parts of the body with their thoughts. Qi in human body includes local qi and whole qi, which is not only affected by the change of shape, but also by the change of heart. Therefore, the ancients emphasized contemplation, also known as "silent photo". With the deepening of "silent photography", you will feel a vague gaseous person in the pile. There are two manifestations of this: one is the big gas man shrouded outside his own entity-this is the scene of his own gas spreading around; Second, in the body, he is a trance-like gaseous person-this is the form of gas filled with human membranes.
Don't sit down while squatting during the stage of practicing "Cha Ling". But consciousness should permeate into the membrane layer by layer, and gas will flow wherever it permeates. When the true qi is fully exercised, the body will naturally squat slowly. When it squats to a certain extent, its knees can be twisted inward, lifted upward, then pushed outward, turned outward, supported from the back of the thigh root, spread its crotch, and make qi gather in the body. In that state, you can not only feel the feeling of qi, but also realize that you are a bright and transparent gaseous person in your body. At this point, you can enter the third stage of the practice of "spirit entering qi"
Third, the stage of god entering qi: in the stage of god observing qi, god is an active observer, qi is the object of observation, and god and qi seem to be irrelevant. When God enters the air, please ask God to really enter the air, so as to further achieve the scene of "God enters the air" and "gas envelops God". The traditional martial arts practice method basically starts from the inside, first practicing Dantian Qi, and Dantian Qi is practiced until it is open to the outside, filling the hair orifices and acupoints of the whole body with internal Qi, connecting the Qi of heaven and earth, and achieving the unity of heaven and man. Most of the current methods are from the outside to the inside, which is easy to popularize among the people. Mixed-element Tai Chi exercises start from the lower abdomen and go up layer by layer. The lower abdomen is full of qi, and the abdominal qi sticks to the spine (fine and fine), and the qi rises from the spine to the middle abdomen, and then opens and closes from the middle abdomen to the upper abdomen, and the qi rises from the middle abdomen to the upper abdomen, and the consciousness is connected to the void, and the void is mixed for its own use. At the beginning, we should practice the body's mixed vitality, the body's smooth vitality, and further practice the dirty and true vitality (infiltration layer by layer). After practice, you can achieve the effect of getting rid of diseases and strengthening your body. However, the real spiritual intake is the observation function of mind and body. When the spirit can clearly observe Qi, it will gradually enter the whole perception from point to surface, and then the spirit can observe the permeability of Qi layer by layer from skin, flesh, tendons, veins, bones, bone marrow, viscera, blood and cells. Finally, the mind and body enter the Xuanqiao point (the mind and body are mixed with the dirty body and integrated with the mixed body), and kung fu will be exerted.
The horse stance just look pile is not only a superior skill in Wushu. It is also a magic weapon to refine the spirit in the mixed-yuan Tai Chi practice. Although the action is simple, the requirements are relatively high. Therefore, in the process of learning and practicing, we can gradually realize the wonders. The secret of excellent practice lies in the idea of eating qi (body breathing), that is, man and emptiness are combined and mixed to supplement human energy. The process of introversion is the process of practicing mind and spirit. Heart to heart, heart to heart. Under the command of brain consciousness, the practice of mixed Tai Chi is to mobilize, gather and enrich the qi inside and outside the body by consciously using movement, opening and closing, lifting, going in and out, and cycling, so that the qi and blood are smooth and vigorous and run inside and outside the body. The mobilization, gathering and enrichment of internal qi can achieve the unity of mind, spirit, heart and kidney. The day after tomorrow returns to nature, and the middle and lower reaches of the field are mixed with elements. Practice the qi in the body, and mix the dirty and really mix the vitality. Baihui meets the perineum, reaching the point where qi enters the bones, and the qi in the body will be more abundant. From the inside out, man and nature are integrated, reaching the initial mixture of man and nature (a person with good observation and thinking ability can see the spine like a bright and translucent air column with his eyes closed). This artistic conception is that the dirty qi of the five internal organs is integrated with spinal cord, spinal nerve cells, brain marrow and brain nerve cells. This is the level of "spirit is beyond spirit", which leads to the overall practice of "the unity of god and spirit" in the fourth stage.
Fourth, the stage of spiritual unity: the stage of spiritual unity requires that there is no difference between God and Qi (that is, the mixed vitality of the body gradually changes into the mixed vitality of dirty truth, and the mixed vitality of dirty truth is purified to the body. When the body of mind is full of qi, the body of mind can command the whole life activity, which is an advanced practice method of integrating essence and spirit. Let's take the gas gathering method as the representative to explain the practice of spiritual unity.
1, straight leg throat breathing gas gathering method: open your feet, the distance between your feet is one and a half shoulder width, stand with your toes forward and parallel, and move your body center of gravity to the midpoint of your feet. The arms are raised from the front side to the top of the head, the palms are closed, and they fall along the middle line to the front (the palm root is flat with the shoulders, the middle fingertip is upward, not lower than Tang Yin, and the palm arms are supported outside, so that the two small arms are slightly curved outward, the elbows are slightly lower than the shoulders, and the shoulder well points are supported by internal forces). Baihui will go to the top, the jaw will be retracted, and the ear root (Lou Yu point, also known as air bag) will be lifted hard; The muscles under the ear (sternocleidomastoid muscle) and the muscles behind the neck are tightened to lift the clavicle, sternum and ribs and fix the neck. Legs are straight, knees are stressed in all directions (knees and popliteal fossa are straight, legs are bent in front of knees, knees inside knees are squeezed out, knees outside knees are squeezed in), and air is squeezed in. After the inside is filled with air, it is transparent from the inside out (as is the ankle joint) and lifted upward at Heding point; The pubic bone is put back, the lower abdomen is retracted, the waist is relaxed backwards, the buttocks are plump and the crotch is round, the perineum is lifted, the tail is drooping, the anterior superior iliac spine is closed at the waist and yang, and the ribs are pushed up and opened to both sides, so Baihui (Tianmen has been opened) is in line with the perineum. Breathe through the throat. When inhaling, use the middle toe to drive the toes to grasp the ground and hold the soles of the feet. At the same time, the middle fingers of both hands are squeezed inward, the palms are slightly contained, the front and rear yin and perineum are contracted and lifted, and the three yin are combined into one, which is suitable for mixing elements and the five hearts are combined into one. When exhaling, the toes are relaxed, the soles of the feet are on the ground, and the middle fingers of both hands are restored. Don't completely relax the anterior and posterior yin and perineum, but it still means ascension. Through breathing exercise, the twelve meridians (three yin meridians of the hand, three yang meridians of the hand, three yin meridians of the foot and three yang meridians of the foot) is well exercised, so that the muscles and meridians of the whole body are lively and the blood circulation is unimpeded. Through exercise, the whole body is integrated inside and outside, the strength is doubled, and the bones and muscles are solid.
2, squatting throat breathing gas gathering method: after Tian Dan is full of gas, the body squats, the upper body remains upright, the outer side of the calf is as straight as possible, the knees are not tiptoe, the neck is tied up, the tail is drooping, the spine is straight, the waist is relaxed backwards, and the throat is breathing, so it can be clearly seen that the gas is gathering up and down, left and right. In practice, if you need to eat gas, you can keep your mouth shut. Your mind eats gas with your whole body. The true qi surges from the inside out, opening and closing the acupoints, and the acupoints of the whole body, including pores, can be controlled by the mind. With the help of pneumatic technology, man and nature can communicate with each other. The ancients said, "It is easier to practice skin than muscle, muscle than bone, and bone than marrow." Excellent kung fu can only be effective if the master gives directions and experiences it carefully. The purpose of practicing this pile is to exercise internal qi, so that qi can still be calm when nervous, and the whole body is full of strength and energy, making the whole body flexible and flesh and blood solid. After practicing for a long time, even the weakest strength can become the real strength. Novices, like lazy people, suddenly ride all day, and their legs, feet, waist and arms are extremely sore and sleepy, and they feel overwhelmed. This is the change of strength. All previous buoyancy deficiencies must be replaced. At this time, we should not be afraid to retreat. We should persevere and step by step. We should aim at standing for a long time without feeling pain in our legs and acid in our arms, but we should feel that the gas is sinking, our feet are strong and our strength is greatly increased. With the improvement of skills, squat down and open the sacroiliac joint and hip joint, that is, the front hip and the back hip.
3, dark Jinsong waist breathing gas gathering method: the posture requires the same as before, the first step is to inhale, the idea contracts with the hip joint and perineum to the life door, the shoulder joint contracts to the life door, and Baihui also contracts to the life door (close your eyes to see the life door), contracting backwards together. When exhaling, relax your shoulders and hips and practice repeatedly. Step two, add elbows and knees on the basis of step one. When inhaling, the mind drives the hip joint with the knee joint and approaches the life gate; At the same time, the elbow joint urges the shoulder joint to approach the life gate. When exhaling, relax all parts and practice repeatedly. The third step is to add hands and feet on the basis of the second step. When inhaling, the mind is locked with the toes and the soles of the feet are inclusive. The feet urge the knees, and the knees urge the hips to approach the life gate; At the same time, ten fingers are clasped, palms are inclusive, hands push elbows, elbows push shoulders, and they are close to the door of life. When exhaling, relax all parts and practice repeatedly. The fourth step, on the basis of the third step, combined with the spirit of dantian, practice the internal and external triad (external triad: shoulder and hip, dantian, elbow and knee, dantian, hand and foot, dantian; Inner trinity: mind and spirit, qi and strength, tendons and bones, and abdomen). When the true qi is sufficient, exercise the whole body, mobilize the internal force into the bone and penetrate layer by layer, from refining into the bone to gathering into the bone, and practice repeatedly. The fifth step is to practice at a higher level on the basis of the fourth step, and the mixed vitality of the body is transformed into dirty and true mixed vitality. To achieve the integration of three fields: the spirit enters the qi, the qi embraces the spirit, the heaven and the earth, the essence, the qi and the spirit. From perineum to Baihui, an invisible line is formed, which is connected with the void mother and fused with the spine. The twelve meridians is like twelve big rivers, with eight odd meridians connected with them, and Ren Du's second vein is the trunk of the lake. The body changes from quantitative change to qualitative change, the pulse is smooth, all diseases are eliminated, and the overall function is improved. Poetry says: why study hard and practice hard, and aspire to reconcile the spirit; If you want to live forever, you must preserve the essence and purify the qi to eliminate the root of the disease. The five gases return to the yuan to sit on the golden lotus, and Samadhi really transports Kun; Those who concentrate on the empty side and practice the truth thoroughly remould themselves.
Previously, Shaolin Temple disciples practiced "Ma Bu Pile" (refer to Hunyuan Taiji Ma Chuan Ma Bu Pile for action essentials). Time requires that the first piling should start in 30 minutes. The novice is a little taller, and when inflated, he will naturally squat until he is flat. With the growth of kung fu, the time is gradually extended, from 30 minutes to 60 minutes, 90 minutes, 120 minutes ... If you insist on standing easily for 3 ~ 5 hours once a day, you can learn to ride a little. Further practice on plum blossom piles and internal strength on excellent standing piles require expert guidance and both internal and external repair. The ancients said, "Exercise your bones and muscles inside and outside." Practicing internal strength is the basic skill of training lower body stability in boxing, and it is also the excellent kung fu in hard qigong. It can not only strengthen the body, eliminate diseases and prolong life, but also be often used by boxers to concentrate boxing skills, increase internal force and make the recruitment heavy and solid. Internal practitioners can also move the true qi into the membrane to resist punching and kicking.
In ancient Shaolin Temple, monks practiced wooden stakes with "ma bu" or horse stance just look, adding iron sand (namely sand leggings and sand vests) to their legs and bodies. From 2 kg of legs, each foot 1 kg. Add half a catty every month until it reaches 36 ~ 50 jins; Sand vest starts at around 10 kg and increases by 1 kg every month until it reaches 46 ~ 60 kg. It takes about 4 ~ 5 years to do the above work well. With 82 ~ 1 10 kg of iron sand, you can easily stand on the pile for more than two hours at a time and practice boxing freely. Then, when Kung Fu reaches the intermediate level, practitioners can also practice lightness skill.
Ancient flying skills were also wearing sand vests and sand leggings. It starts with a weight of about 12 kg, jumping up and down in the pit, starting from a pit with a height of 50 cm, adding 1 kg of iron sand to the body every month, and digging the pit down 2 cm. When the pit is as high as yourself, you can jump out of the pit freely and practice flying further with about 70 kg of iron sand.
When the internal skill and lightness skill are practiced to an excellent stage, not only can you relax your waist and begin to understand, your hands and feet are light, you can walk like a swallow, and your fist is as fast as lightning, but you can also achieve the goals of lifting 1,000 kilograms, lying on a nail bed, breaking stones on a knife bed, opening bricks on your head, stabbing your throat with a silver gun, using a steel fork on your abdomen, passing cars and so on. If it is used in fitness, it means that you are angry, sick and full of enthusiasm.
The internal skill level of practicing horse stance just depends on the pile.
Excellent kung fu, guided by a master, considerate, step by step, from part to whole, characterized by flexibility. Internal skill is practiced to a deeper level, and the body changes from quantitative to qualitative, and the whole body is full of qi; In the application, the spirit is one, use it at will, and go all the way; There is softness in rigidity, rigidity in softness, and ever-changing gas; Silence is seamless, it lurks like infinity; Movement is agile and unpredictable. Hit people like lightning, unstoppable. If it is used to promote qi circulation and treat diseases, the effect is good. This level of kung fu can only be achieved by people with innate wisdom and hard work.
China Kung Fu is characterized by the combination of rigidity and softness, the consistency of movement and movement, and the unity of spirit. Compared with excellent kung fu, it can't transform rigidity and softness, but it can resist qi with spirit, transport the body with qi, get through the Sunday, make qi fill the intima, penetrate the bones and turn dirty, and dredge the pulse, which can achieve the wonderful functions of preventing and treating diseases, strengthening the body and prolonging life. Kung fu can be practiced by anyone. As long as you keep healthy and practice for a long time, it will come naturally. Under the guidance of consciousness, qi can move naturally in the body, which is the basis of internal cultivation and aims at exercising physical and mental health.