The first step: Yi Jin Dafa
The training of simple reinforcement method is obtained in the relative stillness of vertical piles. After the rack is fully equipped, you can add elbows and roll forward and down, so that the fascia on the inner side of the big arm can be stretched upward (you can feel it by touching it with your hands), and at the same time, you can stretch the neck muscles by sinking your shoulders and supporting your elbows and keeping your head upright. Sitting on the hips and standing upright on the trunk will make the erector spinae fascia on both sides of the spine pull up and down, and lifting the wrist to support the fingers will make the fascia on the inside of the forearm soar, grasp the ground with the fingers, and pull out the knees, which will make the fascia of the calf and foot soar and make the fascia of the whole body in a stretched state under the traction of muscle extension. Due to the balanced support of the whole skeleton, the gap between joints will increase, thus promoting the elongation of muscles and fascia, and making muscle fibers and fascia grow healthily during exercise.
As early as 1926, teacher Wang Xiangzhai put forward the theory of "strengthening with strength" in the article "Quan Yi is on the right track", which learners can test themselves. If the muscles and fascia of the whole body are stretched, ask your partner to pat your pile shape hard. As a result, you are like a spring, and your whole body will compress and rebound. The greater the strength, the stronger the rebound, thus proving whether the shelf equipment and quality are up to standard. At the beginning, this feeling is extremely tired and sore because of the stress on the fascia, but this stage is the longest kung fu stage, so we must endure the pain and loss. After the amount of exercise can be adapted, you can hold a pile shape at will, let your partner hit it, and experience the feeling of iron pile frame, so as to deeply understand the effect of muscle exercise.
In fact, the stretching exercise of muscle can't completely make the tendon get the maximum stretching amount. Only when the angular support of the bone reaches the most reasonable position can the fascia stretch to the limit. The provocative state of fascia is called "spring-like", and the ultimate stretching of fascia can promote muscle fibers to obtain greater stretching length.
After the fascia and muscle are stretched together, some parts of the muscle, such as deltoid, biceps brachii, pectoralis major and trapezius muscle, will be stiff because of the residual force in the human body. Muscle tension in these parts will restrict the stretching of human muscles, which is easy to cause tension of other muscles and tension of diaphragm. Therefore, it must be recognized that the stretching of muscles and the rising of fascia should be synchronized. Therefore, when the fascia rises, we should pay attention to check whether the muscle fibers are slack and elongated. If the muscles are tense, it is necessary to give up the movement of fascia and continue to soar, and use consciousness to guide the muscles to relax, so that the muscles are no longer tense. After maintaining this state, adjust the amount of fascia stretching and muscle stretching. Because the relaxation and elongation of muscles can increase the elasticity of fascia, otherwise, although fascia will be pulled, it lacks elasticity, especially joints will lose the flexibility of hinge operation because of muscle tension. Even so, there are still some learners who use this method to compare skills, but they are often defeated by flexible opponents because they cling to the pile and pull the muscles and fascia tightly. In this way, Mr. Xiang Zhai's original intention of "like a spring with improper expansion and contraction" fell through. When the fascia is fully stretched, in order to achieve the functional effect of the body in martial arts, it is necessary to obtain the elastic movement of muscles and fascia in various tests, obtain the conversion of kinetic energy and potential energy from the elongation and contraction of tension in looseness and relaxation in tightness, and conduct "muscle rubbing training" through the expansion and contraction of joints, with the aim of understanding the perception and judgment ability of the nervous system.
In actual combat, we will meet all kinds of opponents, each with its own unique style. Therefore, only relying on the subjective imagination of "one hand in hand, the world is invincible" will inevitably stumble in practice. Test force is the means of exerting force and fighting technology, and it is also the foundation of understanding dynamic balance. It is also an important purpose of the test to ensure the elastic elongation and contraction of fascia and muscle in any form.
The elastic contraction of the upper limb fascia does not prove that we have reached the state of easy tendon, because the lower limb fascia can not be fully mobilized, nor can it be solved by only eight steps. The muscles and fascia of the lower limbs are thicker than those of the upper limbs, and a big strength test is needed to mobilize them. The difference between the big step test and the small step test is that the big step is the training of opening the crotch and rubbing the tendons, and the small step is the training of tucking the crotch. This action is formed by adjusting the stretching limit of the lower limb fascia through the maximum movement of the hip joint, so that the lower limb fascia is as elastic as the upper limb. The significance of lower limb fascia training is to make the footwork fast and flexible in fighting, and greatly increase the skill and physical strength. As we all know, the release of the whole force comes from the reaction of the friction between the lower limbs and the ground. If the fascia of the lower limbs is stretched a lot, the ability to walk with feet in practice will be greatly enhanced. Kneading tendons is a dynamic form of Yijin Jing, and exertion and practice are the concrete application of Yijin Jing. Throughout the famous artists who have made achievements in our country, they have gained invincible explosive penetration and solid overall strength by changing tendons.
Step 2: Iguoda method
Bone-changing method is a training method that goes deep into the bone from the muscle surface after muscle-changing. When the stretching length of muscle and the physiological extension of fascia have reached the physiological limit, because the structure of human body is the same as that of vertebrate, muscle will relax in the stretching state. Moreover, due to long-term martial arts training and fighting training, the muscle movement of human body always follows the spiral movement of bones. This twisted spiral form creates friction between muscles and bones, which makes the bone movement become the main component of frame support and strength attack. Because muscles are the power source of exercise, when muscles are stretched and relaxed, the constraints on bones are relatively reduced. Because muscles relax and spiral, it will inevitably form a state of musculoskeletal easy bone. When we observe tigers, cats and other animals, their movements are often based on joints, moving their bones in a spiral way, and their muscles are stretched like clothes hanging on their bodies. When we tear and rub their bodies, we will find that cats' skin muscles are very soft and can move relative to their bones. However, if we grab the cat's back and hit it hard, the cat will feel pain and want to run. At this time, it was obvious that the cat's bones were moving because its meat was clamped and fixed.
The key to practicing bone replacement method is to understand and verify it in pile method. After the essentials of each part of the pile are adjusted, the elbows and knees can feel the forearm resting on the windowsill or railing while the muscles are subjected to gravity because they remain extremely relaxed without any external force. At the same time, the chest, abdomen, thighs and calves are all attracted by gravity, so that the muscles are placed on the bones, but in order to maintain the pile shape, the bones must form pull-ups opposite to the muscle decline. In this way, the whole muscle falls and pulls up to form an average contradictory force. The key point is to use the backward and upward pulling force of the spine to maintain the support of the shelf and resist gravity. Mr. Xiang Zhai described this state as "Yushu hangs a treasure coat" and further explained it as "Yun Lan hangs all over his muscles" in his posthumous work.
Part III: Mu Yi Dafa.
After long-term easy bone training, the bone density can be thickened, the bone becomes thicker, the muscles on the bone surface are soft and drooping, and the trabecular bone is more regular according to the changes of tension and pressure. This is because the metabolism of bone is strengthened and the blood circulation of bone is improved, thus producing good results in morphology and structure. With the change of morphological structure, bones become stronger and stronger, and their performance in bending, bending, compression and torsion is obviously improved. The way to change the original Xingyiquan skeleton is to use the orderly combination of the whole skeleton to re-establish a whole skeleton movement in the spiral movement of joints, thus forming a powerful explosive function of hitting people with bones. When flesh and blood are separated, bones can form a whole form of movement, which is not bound by muscles. Because bone is not pulled by muscles, it will carry out various dynamic modes, thus promoting the hematopoietic function of bone marrow and storing nutrients. The change of human bone marrow function will greatly improve the physiological function of human body, and it will have an extremely good physical quality of mental state, which is also the reason for easy marrow.
Attachment: Internal strength training methods: 1. Feet are parallel and shoulder-width apart. Hands and fingers naturally separate and hang to one side. Knees slightly bent, spring empty, ten toes slightly scratched the ground. Tail Lu Zhongzheng, Gu Daoren. Keep your head straight and your eyes straight ahead. Relax, get rid of other thoughts and stand quietly for a while. Second, slowly lift your arms from the front like Tai Chi, shoulder-high. Hands are about shoulder width apart, palms down, slightly bent to two elbows at ten o'clock, and shoulders are attached to elbows. Third, the arm is not moving, and the waist is right. At this time, the right arm retreats slightly as the waist moves to the right, forming a posture in which the left arm extends out and the right arm retreats slightly (note: the retreat of the right arm is naturally formed by the waist of the right hand pushing the left hand, and it is by no means a simple right arm retraction). At this point, turn the waist to the left again and push the right arm forward with the waist. So I kept twisting my waist around to urge my hands to stretch back and forth, and my fingers bent slightly to point to the end. You can run slowly at the beginning of training, and mainly experience three kinds of urging forces: waist urging shoulder, shoulder urging elbow and elbow urging hand. After proficiency, you can gradually speed up and experience the feeling of trembling all over. Of course, it is also essential to pedal slightly to transmit strength during practice, otherwise it will be very passive. But this can only be realized by practitioners seriously, and it is not clear on paper. When practicing this skill, you can compare a person's waist to a crossbar, and two wooden poles move with the movement of the crossbar. People who have the foundation of internal boxing or internal skill persist in practicing this skill for about 10 days, and their fingers will feel hot, bloated and numb, and even a heat like mercury will flow at their fingers. At this point, the internal force has been straight through the fingers! It's great to keep practicing. This skill seems simple, but it is mysterious and unusual. The method is simple and effective, and it is a rare secret skill in the family. The so-called easy road is not empty talk! However, it should be noted that although this skill is good, it is only a simple way to gain internal skill, and it is impossible for it to eat more energy. However, with this skill as the foundation, practicing other strengths will get twice the result with half the effort.