There are twelve kinds of Gong Zhuang in this fist, but if you are good at one of them, you can imitate the others. This paper only introduces five basic piling methods. Stand with your feet shoulder-width apart and parallel, with your knees slightly bent. Keep your head straight, your head straight, your elbows hanging loosely, and your armpits half empty. Raise your hands, bend your fingers slightly, and then put them on your abdomen. The distance between your hand and yourself is three fists. In your mind, your hand is like holding a big balloon, and your muscles hang loosely, like curtains, like calamus and low eyebrows. In the distance, your ears smell like drizzle. The idea, like a pillow instead of a pillow, is that the back seems to lean on it, like sitting, like laughing, like peeing, and it should be comfortable and complacent for the purpose of relaxing. In short, don't be rigid and don't seek absolute silence. Avoid unpleasant memories. The vastness of heaven and earth, the interest of flowers and trees can be imagined. The deeper and longer this stage is, the more helpful it will be to the accomplishments of boxing in the future. There is a simple reason. If you want to gain internal strength, you must relax and it will be really tight.
Or ask, "How can you grow your strength without exertion? The plan said: "There is nothing softer than water in the world, and there is nothing that can overcome difficulties better than water. I hope beginners will think twice. In a word, the world envies the power of tigers and leopards, the spirit of dragons and snakes, and bionic boxing, but most people ignore the most fundamental point. Beginners are advised to observe the physique of cows, horses and leopards. Cattle and horses are burdened, but tigers and leopards are not as good as them. But tigers and leopards can prey on them, and they have lost the power of nature after long-term work. They are all stiff muscles with heavy loads, while tigers and leopards are all soft, so are cats and dogs. In short, the fiercer the animal, the softer it is, and the viewer feels powerless. The outline of internal boxing is understandable. When the human body is young, it is also soft. Guo Laoyun once said: "It is not difficult to be as soft as a baby and invincible in the world!" In order to say that the key point of practicing boxing is that beginners must study hard to relax, cut! Stop! At this stage, we must wait for the above two merits before we can practice. Otherwise, it is not only useless, but also in danger of giving up all previous efforts.
The shape of this pile is still the same as above, except that the armpit is completely empty, the shoulders are relaxed and the elbows are horizontal, the hands are raised on the chest, the head is vertical, the knees are pushed, and the fingers are separated. The initial idea is that the frequency of tightening and loosening the rubber band is gradually accelerated, and then contact with the outside world through this pole, such as visually observing the treetops, roofs and dark stars in front. In your mind, put a spring or something in the center of the tree. The other end is tied to one's wrist or neck, and foreign objects are pulled around by whole body movement. Look forward 35 degrees. But as long as you understand, don't use force, especially in the chest and abdomen. If you hold your breath and exert yourself, you will be stiff and stagnant, and everything you have is wrong. This pile is still based on the principle of basic pile, because you have to stand sideways in a duel with the enemy, so you are required to be in the middle, in the middle, in the eyes and in the arms. It's a pile of people looking for the right posture when facing the enemy sideways. This pile is the most scientific framework and compilation of China Wushu summarized by the sages. Xi will gain something, not only can improvise, go with the flow, but also try to narrow his attack area.
Its training method arranges itself as a dragon's body (with twists and turns), a bear's arm (the muscles of the waist and back stretch around, so-called chest standing, pull back, ceiling and double-arm template support are all for this), a drumstick (divided into virtual reality and single and double integration) and a tiger holding its head (such as tigers and leopards pouncing on food and protecting its head with claws). This pile must have both form and spirit, both internal and external, and it is particularly imposing. Its potential is like a hungry tiger looking for mountains, threatening but not impetuous, like a civet cat catching mice, trying to catch spare, hence the name tiger holding its head.
Famous artists of all ages have elaborated on this pile in detail, only saying that it is the most easily overlooked tiger head today. The year before last, some journals published a lot of articles about the struggle with leopards. Careful students actually observed the shape of the tiger and leopard, asserting that the tiger and leopard did not hold their heads, but should be the tiger and leopard heads. It is respectable to explore the truth, but there is no need to look for chapters and sentences in the old paper pile. There are many kinds of bionic boxing in China, and the real meaning is to learn from the strengths of animal fighting. Never animalize people and treat leopards as head protectors, which is commonly known as "head protectors". The head is the head of the six yang, the master of the whole body, the limbs are terrible, and the eyes, ears, hands and feet are dominated by the head. Therefore, all schools of boxing pay attention to the protection and application of the head, so does Xingyi Boxing. If you don't know how to protect your head, you can't get started in martial arts. I hope beginners will think twice.
If you want to attack and defend properly, you must get into the habit of standing piles, equip yourself reasonably, and be anticlimactic and responsive. There are mainly two kinds of standing methods in this pile, each of which is good at because of the learners' own conditions and boxing habits. The requirements are as follows: the pile stands in eight steps, with the front legs and knees lifted forward, the toes firmly touching the ground, the heels of the rear legs are one paper high from the ground, the knees of the rear legs contract, and the legs are in the proportion of the first four to the last six. The left arm is forward to the front of the head and the right arm is placed in front of the chest and abdomen. The whole body should be solemn, dignified and solemn, with the head upright, the shoulders loose and the elbows horizontal, the chest nest implicit, the lower abdomen loose and round, and the fingers crisp and straight.
The forces obtained by this pile are: frontal impact (collapse boxing, including straight boxing and point boxing); Left and right rolling force (cannon boxing, including control, palm lifting, etc. ); Long and short forces on both sides (horizontal fist, including ring hammer, drilling fist, cutting fist stone peak, covering elbow for drilling, leveling wealth for horizontal, lifting elbow for cutting, and back elbow for cutting). The predecessors Zhong Guo, Shen Yun Sr and Shang Yunxiang all devoted themselves to this project. The essentials of this pile are the same as above, except that the arm is raised to protect the head. This pile can also get the strength of holding the head alone, but the focus is on the front and rear spiral force (split fist, including single and double split hands) and the front and rear impact force (folded hands, including swordsman tiger pounce, etc. ). Liu and others have been the owners of this pile for generations.
Whether it is single or double, the tiger-headed pile method should be a complete whole, and each joint has its own meaning of looseness, opening and length. No matter where you are, the angle cannot be less than 90 degrees. Nowadays, it is really a big mistake for people to put the back of their hands on their abdomen. Shoulders and chest and abdomen must be relaxed. This pile of ideas, in turn, is loose and not loose, tight and interactive, facing the enemy's illusion, but the most fundamental thing is what Hejian Liu Laolan said: "This is the power of six sides." What is a hexagonal force? That is, front and rear supporting force, left and right opening force, up and down supporting force, rolling force on both sides, horizontal and vertical long and short force, and reverse alternating force. It is amazing that you can change the study time from left to right, and it is a long time. Toona sinensis-Toona sinensis-Toona sinensis-Toona sinensis-Toona sinensis-Toona sinensis-Toona sinensis-Toona sinensis-Toona sinensis-Toona sinensis-Toona sinensis-Toona sinensis-Toona sinensis-Toona sinensis-Toona sinensis-Toona sinensis-Toona sinensis-Toona sinensis-Toona sinensis-Toona sinensis-Toona sinensis- It is precisely because the tendon is stretched by exercise that it can be closed quickly, stretched long, stretched far and hit hard. Although it is static, it emphasizes the hidden function of "stretching tendons and pulling bones" This is the gene that constitutes the development, flexibility, quickness and firmness of the physical and mental movements of Shangpai. In fact, this feature is that you have been training since you stood in the three-position Toona sinensis.
The performance and function of the above two features are described as follows: 1, closing the top of the head and sinking into the abdomen, which is pulling the body up and down. It is conducive to consolidating Dantian through the three passes (the tail, ridge and jade pillow of the governor vein on Sunday). In the folding of the dragon's body, it is the pulling of the body twisting, which will promote the strength of the abdomen to reach the limbs.
2. Shoulder sinking, pulling back and elbow lowering are the pulling of upper limbs. Especially the elbow inner wrap, downward, so that the elbow socket is upward. When the palm of your hand is buckled, the shoulders, elbows and hands are in a straight line and stretched. In this way, the torsional force is great, and the "three urges" (waist urges shoulders, shoulders urges elbows, and elbows urges hands) are strong. Coupled with the cooperation of inner meaning, it will make the air fill the fingertips, feel numb, heat flow and airflow, and even the knuckles sometimes squeak. When xingyi punches, it is required to "understand Samsung's extra strength." Not only should the shoulder fossa and elbow fossa be opened, but also the wrist fossa with fist clenched. However, when standing in the three-position Toona sinensis, although you are bending under your hand, you should withdraw your palm, palm forward, and the mouth of the tiger is round, which also means stretching your wrist. Under the requirements of such technical rules, although the intention is not hard, it can promote the "three promotion" vigorously, and the strength can reach the fingers, thus making the internal strength long and far, and encouraging the flexibility of strength.
3, the legs are bent three times and seven times in front, forming a "scissors difference", which is the traction of the lower limbs. The front legs are 30% strong and the rear legs are 70% strong. In particular, the front toes are facing forward, the front knees are slightly forward, and the whole leg should be clamped inward. Then the toes swing out (at an angle of about 45 degrees with the front foot), but the rear knee should be buckled in (so that the tip of the knee is close to the front), so that the front and rear legs form a flexible and heavy "clamping" force. Not only for ankle and knee joints, but also for calf and thigh muscles. Because the knee joint reaction is the third, there is also a squeak in the station. (hands can touch it). In particular, the inner buckle of the back knee, with the reverse twist of the upper body, forms a pull between the waist and crotch. It also increases the strength of the upper limbs to drill forward and the lower limbs to push forward and backward, and also makes great contributions to the strength of the waist. On the surface, the above requirements of Mo Dao are not special, but it can show strength to the whole body, play far and long, fast and firm, and bring great technical efficiency. This is also one of the subtle connotations of threesome. It can also be said to be the essence of standing posture. As the saying goes, "stillness is the noumenon, and motion is the function", "the motion in stillness is the real motion, and the stillness in motion is the real stillness", and the same is true for motion and motion, which use the same source. Standing in the pose is not only the effect of physical use, but also the principle of combining static and dynamic. So start with "moving in silence". You can't know "meaning" without being serious. If you are not really quiet, you can't know "sex". If you are not quiet, you can't start. If the true meaning can move, it is "magic is god." Therefore, Xingyiquan requires practicing the unity of form and spirit, and then pursues the superb realm of "when it is extremely quiet, it is still innate" and "static and motionless, connected with feelings and omnipotent". These pursuits are not to attract air and seek the wonderful use of martial arts. Three-pose is just to play the role of dynamic and static body and build its foundation, and it is also the beginning of internal strength exercise of "moving in silence" Its performance and function:
1. Visually inspect the bones and muscles, and pay attention to the tips of the upper limbs. With the cooperation of sinking shoulders and hanging elbows, the palms and fingers will "move" and feel numbness, heat flow and airflow, and even the knuckles will creak from time to time. Although the intention is not hard, it can penetrate the palm of your hand and penetrate the cusp. Pay attention to the stiffness of the lower limbs, the front knee and the flexion of the rear knee. With the cooperation of "Qu Long", the knee joint "moves" with a feeling of pain, heat flow and gas, and even the knee joint creaks. This can make the lower package strong and the hind legs can be pushed in strongly. It can also penetrate "spring" and treat arthritis, leg cold and other diseases.
2. In the final analysis, pranayama means abdomen, and the lower abdomen is "moving". There is heat flow and a sense of gas, which will gradually fill the abdomen with true qi, so it is strong and rooted, and it is born of internal strength. If you swallow too much liquid, it will lead to the abdomen, and there will be a rumbling sound of the abdomen passing down the lower abdomen, which will make your abdominal cavity loose and smooth, which is more beneficial to internal storage and abdominal diseases. This is the so-called "practicing the spirit of abdomen" and "practicing the spirit of abdomen for a long time", that is, "consolidating the roots of qi" and "hiding the true qi in the secret", that is, the so-called "Shen Yuan vitality" is consistent, from scratch, from small to large, all over the body. It is also a root for the formation and launch of internal strength. Shangpai Santi is the beginning of seeking movement from quietness and seeking movement from practice. When you exercise through movements and routines, when you achieve "up and down, inline, whole body integrity", you will play a good role in harmony and practice to the extreme, and you will "combine rigidity with softness". At this point, the standing posture should be improved, and it is necessary to:
3, with "spirituality first" and "the spirit of God is in the abdomen, moving the whole body, meticulous, and connected." This is the profound accomplishment that the three-body tsunami of Shanghai School finally pursued from "quietness in motion" to "quietness in motion". Speaking of this situation, it will be "everywhere, all the time, without thinking", and then there is the wonder of "no punches, no intentions, no intentions". This is also the internal and external training emphasized by Shang Yunxiang, which shows us the steps from advanced to superior.
2. Inheriting and inheriting the specialty of "Golden Soup" and embodying the special technique of "kicking seven points".
As the saying goes, "you can't beat your feet, but the news depends on your hind feet." You are brave enough to make friends, and your mind is like the wind. " "Break the beans, till five toes" and "seven feet scatter three." The essence of these boxing classics is that when you are practicing form and mind, you must practice the strength of the previous step and the strength of the back kick. This is not only a feature of Xingyiquan's rapid progress and far-reaching influence, but also a stunt that can uproot and throw opponents like plowshares. Unfortunately, few people know this technique, which leads to the misinterpretation of the above-mentioned boxing classics and loses its true meaning. However, the practical strength of the business school in form and meaning retains and inherits this stunt. The so-called "going to the heart like the wind" means that the last step of "going to the ground" is required to develop into a strong wind that destroys decay and sweeps away the remnants, which is both fierce and fast. "Plow week" means to practice "plow strength" as vigorous as an iron plow and rise from the ground. It takes the "kick" played in the previous step to be so powerful and quick. It is naturally much more powerful than the hand when used in martial arts, so there is the formulation and requirement of "kicking seven, scattering three and hitting three". Everything Mr. Shang taught in his later years emphasized the need to practice "hard work", which played a role in inheriting and carrying forward the stunt of form and meaning. Learning this achievement is the profound meaning of "rolling the ground". Then master the real strength of "playing seven points". Therefore, sharpening this technology has become one of the remarkable characteristics of the business school. It is one of the main ways to take care of form and meaning, emphasizing that "elbows can't leave the ribs, hands can't leave the ribs", that is, using upper limbs to protect the ribs; But it is also the main energy-saving action in playing, which makes the arm strong and the body can be made by arm strength. The "three urges" of waist urging shoulders, shoulders urging elbows and elbows urging hands can accumulate and develop, and play a multiplier role. "Carry it with you when you get out of the hole" is the concrete application of "tiger holding the head". The forearm is wrapped under the head, which not only protects the head and chest, but also plays the role of "twisting and falling" to accumulate strength and prepare for fighting. It's a combination of play and care. In terms of strength, it emphasizes the requirement of "starting from the horizontal, not seeing the horizontal, not seeing the smooth". The word "horizontal" in "starting without horizontal" is "ancient". When used, it contains the strength of momentum and can be used as a "hit". The word "shun" in "shun" is "hit", which contains the force of "horizontal entanglement" when used, and can be regarded as "gu" when seen. And "rise and fall" and "horizontal and vertical" themselves contain "opposition in the flat, opposition in the flat", that is, they complement each other and "care" is one, so they are "taking care of" and "taking care of" Shangpai has strict requirements for plain sports, so martial arts movements can keep the whole body relaxed, naturally effortless and flexible without any effort. Only when the limbs are stretched and the whole body is smooth can we practice the movements well and find the unique skills of each movement. Even practice, find strength, and move forward to the advanced stage. On the basis of practicing Toona sinensis kungfu "stretching tendons and pulling bones", if you can stretch it again when practicing movements, you will naturally be able to use it freely, from soft to hard, and then stretch it long and far. The so-called "development first, then compactness" is precisely to create the premise of changing rigidity into softness. Therefore, when Shangpai intends to do actions, it requires the whole body and limbs to relax, but it must conform to the rules everywhere, be full of efforts and enthusiasm, be ubiquitous and introverted, and belong to the abdomen. So the action is flexible, heavy and powerful, and it will be very imposing. At this point, the requirement for flexibility is conscious, and the skills are the same, so that the so-called "one step at a time, two ends turn first", "I don't have a fixed position on the court, or I am watching with my fist", "I don't know how to advance and retreat, but I don't know how to learn skills", "I can advance with one thought, so I can't stay with one thought" and "If I meet someone, I can.
Fourth, the momentum is rapid and firm, which embodies the technique of "the lighter will fall with one blow".
The most obvious feature of Shangpai's form and meaning is that its actions and motives are swift and firm. So colleagues said, "If you can't practice fast and firm explosive power, you can't say that you practice hard." Mr. Shang Yunxiang also said when he was over 70 years old, "If a man has another 30 years to live, he will be stronger for another 30 years." Unfortunately, not many people really understand the meaning of this sentence. But this is an irrefutable fact. Mr. Wang specializes in form and meaning, honing his life, and what he got from practice is an unusual summary of experience. Because the basis of strength against the enemy in form and intention is "hard fight, no obstacles." By "hard hitting", Mr. Wang means blocking or hitting, regardless of whether the other party is moving or static, regardless of whether the other party is hard or soft, regardless of whether the other party is hard or soft, without the help of inertia or the strength of others, so as to make it stick. This is called "playing hardball" and it really has the ability to make moves. If you want to do this, you must first work hard. Don't use force, don't use force, and practice complete rigidity from natural harmony. Only by training your own strength into a fast and firm "explosive force" can you achieve the performance requirements of "rising like the wind, falling like an arrow, knocking down too slowly", rising like an arrow, falling like the wind, and chasing the wind and the moon without relaxation. Only in this way can the inner strength be gradually filled, played well and put down, and the situation is like thunder. This disease can use sudden, rapid and solid explosive force, and then rely on your own skills without external force. Only with it can we show the real power of form and meaning, and the technology of "a lighter fires and everything falls" requires a sentence: "If you can't practice a fast and solid explosive force, you won't have the power to' let go if you want to fight' on the other side."