Gong Zhuang is good at training.
We know that since the birth of the human body, bones and muscles are connected. If they are not connected, people will be disabled. However, due to the habit of exertion in people's lives, bones and muscles have not been well exercised and cannot be effectively played. Standing on the stake of Dacheng Boxing can change and adjust people's habit of exerting strength, eliminate acquired incompetence, and thus give birth to instinctive vitality, which is what we call the strength of bones and muscles.
As we all know, Dacheng Boxing is a whole. If you want to improve your body, you must first make fundamental changes to your bones and muscles in Gong Zhuang, that is, physiological changes. Mainly manifested in tendon lengthening and thickening, bone density increasing and hardening, as the saying goes? Strong tendons, strong tendons and strong bones. . Dachengquan can use Gong Zhuang's muscle relaxation and frame structure to change bones and muscles.
Tendon is tendon, which is what we usually call ligament. Its texture is tough, soft and slippery, with white and blue bands or sheets, which is a tough tissue connecting muscles and bones. Tendons are not only tough, but also elastic. Therefore, human limbs can be stretched, five fingers can be opened and closed, two feet can perform, and two legs can jump. In addition to the * * * interaction between qi and blood, muscles and tendons also play a very important role. In Shen Yunjing:? Stretch the ribs and pull the force out? ,? Those who relax tendons are also fine. Those who are slack are extremely soft. Han Cui is very strong. Loose as a rope, Han as ice? . Huangdi Neijing? What's said in Lingshu? Gentle and strong? They all talked about the function of tendons, indicating that human strength comes from tendons and tendons. Therefore, tendon is not only the master of limb stretching and rotation, but also the place where strength occurs. Of course, the tendon itself can stretch and be elastic, or it is the result of qi and blood nutrition.
Bones and joints play a supporting role in human body. Huangdi Neijing? The soul pivot scripture says,? What is the use of bones? . In other words, fuck? It has an auxiliary function. So, we call it a skeleton, which works on the human body? Branch? And then what? Hold on. The role of. The thickness and strength of bones and joints are directly related to the support strength when exerting force. Therefore, people with strong bones have great support and strength; On the contrary, people with small bones and joints have little support and strength.
Due to the habit of exertion in life and work, when people exert themselves, their muscles tend to be tense, which hinders the strength of bones and muscles and the transmission of strength, and even hinders the effective exercise of bones and muscles. Relaxation of limbs is the premise of exercising bones and muscles in Dacheng Boxing. This relaxation is not absolute? Loose? What does it require? Loose and unremitting? Loose under tight conditions, so-called? Are the Italian compactors loose and tight? . As we know, tendons exist between different parts of skin and meat, and they play a role in connecting muscles and bones. Many muscle fibers are wrapped around the tendons of human body, showing disorder and sticking to the tendons of human body. When we exert our strength, muscle fibers begin to pull irregularly, which differentiates the strength of our bones and muscles, so that the strength of bones and muscles cannot be completely transmitted and fully utilized. The relaxation of limbs in Gong Zhuang of Dacheng Boxing is mainly to make some muscle fibers orderly, to help tendons transmit muscle strength, to make some muscle fibers that can't be orderly peel off tendons, to prevent them from hindering the transmission of muscle strength, and then to quickly lift the muscles and muscles around the whole body through the exercise of tightening the top (here refers to the parts in front of the forearm and below the calf). As the saying goes:? Refers to the tendon tip? . Fingers are also called claws, including both fingers and toes. Fingers and toes are the ends of tendons, so they are called tendons. When the limbs are relaxed and the fingers and toes are slightly tight, the big tendons of the whole body can be connected quickly by standing piles for a long time. Just like a bow, when the two ends of the bow are tightened with bowstrings, the bow naturally stretches.
Physical relaxation is the premise, and the shaping of pile frame is the key to tendon stretching. Only by relaxing, without the correct frame structure, can you stretch your muscles and pull out your bones. Picking ribs is the foundation of Dacheng Boxing. If you want to quickly carry the big ribs of the whole body, you must have a standard frame structure. It can be said that without the correct frame structure, you can't practice Dacheng Boxing well.
In the process of practicing martial arts, when our limbs are at the right angle, our muscles can be stretched at once. In other words, the tendon must be stretched at a very good angle, and the tendon must be shaped for a long time under the premise of limb relaxation. After the accumulation of the amount, the physiological changes of the tendon will occur (from quantitative change to qualitative change), which will make the tendon elongate and become more tenacious and powerful.
Take the fighting pile as an example, the forehand is between the eyebrow and the upper lip, the elbow is slightly drooping and the shoulder is relaxed. At this angle, the arm tendon, the underarm tendon and the dorsal tendon are easy to pull up, the hips sit down and the head is pulled up, forming a vertical pull-up. Then, through hip lifting, hip closing, chest hugging, back pulling, neck and back vertical and other exercises. The tendons in the spine and chest and back can be pulled up quickly, and the front leg knees are pushed forward along the toe direction and pulled against the back span, forming the force of inclined plane struggle, and the leg tendons will be pulled up quickly. Under the premise of mastering Gong Zhuang's essentials, the body can only be transformed after a long period of inter-frame shaping and the whole body is connected with big tendons.
The arousal of the whole body tendon is not only based on the feeling of the body, but is obviously presented on the body surface, which can be touched by the hand and observed by the naked eye. Zhang, a famous disciple of Mao Weng, used to hold the big tendons on his back so high that he even walked with his hands spread out. When his legs stretch, the tendons on his legs immediately rise, just like steel bars. In teaching, I often let students touch and observe my wrist, arm, back and thigh muscles to improve their understanding of bones and muscles.
After being provoked, they stepped into another new step in Gong Zhuang, that is, bone exercise. We know that there is a lot of blood in the soft tissue between bones. Only stretching tendons can strengthen blood circulation, thus enhancing bone density. When the bone density increases, it will naturally become heavier. What is this called? Strong bones and strong muscles? . After a long period of Gong Zhuang practice, we can reach an advanced level of contention.
The process of stretching tendons and pulling bones in Dacheng Boxing is an extremely difficult process, which requires great pain and strong perseverance. During my internship with my teacher, I always grit my teeth and get through it step by step. Teacher Wang is extremely strict with his disciples. He often stops for two hours at a time, and his pain is beyond words. In the process of changes in bones and muscles, functional reactions such as numbness, itching, soreness, swelling, softness and pain will occur. And there is no comfort or strength at all, especially the pain of bones and muscles, which sometimes makes people feel like a fire, and sometimes it hurts like a knife cutting a cone. As soon as muscle soreness has passed, there will be muscle fiber breakage and tendon peeling pain, followed by tendon stretching pain and bone swelling pain with physiological changes. After this part of the work, you will obviously feel that you are on your body. Once you join hands with others, you will feel that your opponent is very soft. At this moment, joy will definitely make you forget all the pain.
Gong Zhuang's efficacy will vary depending on the practitioner's physical quality, Gong Zhuang skills, age and understanding of the martial arts. Whether you can often get guidance from teachers or Ming families is also the reason for the good or bad curative effect. Furthermore, the amount of practice and the length of practice time are also important reasons for the different curative effects.
What is Dacheng Boxing? Form, spirit, meaning, spirit and strength? The systematic training with equal emphasis is to train human elements such as muscle, bone, qi, blood, meat, essence and spirit, all around the skeleton. Muscle and bone exercises are fully reflected in? Shape? In practice. Mr. Wang Xiangzhai once discussed it in On Boxing.
Focus on boxing? Take a breath inside and stretch your muscles outside? . Muscles and bones are exercised mainly through? Stretching tendons and pulling bones? To carry out. In traditional kungfu, standing on the pile and walking on the platform requires twisting and competition of the body and limbs, which makes it easier to disperse joints, open bone seams and lengthen tendons in static and slow motion. Is this training method really called Xingyiquan? Dragons are everywhere? (Some people mistakenly think that only the waist is the dragon body), is Dacheng Boxing really called it? Is it wrapped? .
In contrast, the training of Dacheng Boxing is scientific and perfect, and its important manifestation is the exercise of bones and muscles. When standing piles, the shoulders should be supported horizontally with elbows (these two points are different from traditional techniques), the knees should sit on the hips, the back neck should be pulled outward, and the crotch should be buckled with fingers. The action essentials really meet the requirements and are in place. The muscles of the whole body are naturally propped up, the figure is stable and straight, and the joints are interlocking, exquisite and powerful (strong support, torsion, fighting, hugging, etc.). ), so that bones and muscles and qi and blood can be fully exercised naturally. It should be noted that you must pay attention to these points on the first day. Putting this principle into practice all the time is the only way to improve your health and gain overall strength. Otherwise, as Mao Weng and other predecessors said, arms are arms and legs are legs? , it will never be possible to obtain the overall strength.
Standing and touching for a long time, the whole body fascia rises, the tendons and veins are tough, the internal qi is full, the abdomen is full, the five internal organs are solid, the muscles are like cotton, and the muscles are like iron (so-called? Cotton wrapped in iron? ), hand in hand with others, get each other's pain to the bone marrow, and finally gradually reach it? Four like what? Field. At this time, the attack is unprepared and explosive. Boxing theory has a cloud: Bone tip, courage is in the bone, teeth are cut, enemies can eat human flesh, eyes are cracked, but the strength of teeth is trance-like; At the tip of the tendon, the tiger is fierce and the eagle is fierce. Take the claws as the front, grasp the feet by hand, and have both male and female momentum. No matter where you catch it, you can play. ?
However, all this must be realized step by step in a comfortable, effective and relaxed state. That is, through exercise, bones and muscles are tough and elastic, blood supply to bones is improved, and bones and structures are optimized; The thickness of joint capsule and ligament is increased, and tendons are penetrated. Mr. Wang Xiangzhai said it well. Muscles are not made by practice, but by body. Nerves are not cultivated, but by self-cultivation. When the whole body is comfortable, the temperament will gradually change. Its natural instinctive force is from the inside out, so it is not difficult to develop gradually. ?
Of course, what should the master pay attention to first when teaching students? Shape? Teaching. Practice has proved that beginners are generally not tight enough. That is, the loose part (part) should not be loose, and the tight part does not matter. However, this contradiction must be solved by exercising bones and muscles, which needs scholars' attention. Under normal circumstances, if you have a master or a big brother to adjust, you can overcome this difficulty through hard work. When you study for the first time, you must never relax completely. You should hold your hands with your fingers, but you can use a little force and buckle your hands like bowls. Five necks? (of two wrists, legs and neck) related. Relax your shoulders, abdomen and chest as much as possible. Not too hard and not too peaceful. They will relax after a long time. Is it true?/You don't say. Loose and unremitting, tight but not stiff? . All this was done on the basis of Gong Zhuang's correct attitude. Only in this way can he relax physically and mentally and exercise his bones and muscles; Is it? Take a breath inside and stretch your muscles outside? Only by combining unity can we truly achieve the unity of training, health preservation and martial arts.
The main significance of vertical pile
Standing pile is one of the important features of China traditional Wushu.
Whether it is hitting, kicking, throwing, hitting, falling, hitting, falling prevention, or mutual tearing control in the stalemate stage, it involves a key issue. Are you steady by yourself? Can you still advance and retreat calmly and defend and counterattack freely?
Piling is to solve this problem.
China's traditional martial arts has always attached importance to Gong Zhuang's training, while the west has not. Due to the progress and development of today's media and the commercial promotion of western martial arts, many people sometimes know more about western boxing than their own martial arts, and people find it similar to fighting. So to sum up: it is still practical. With the intensification of sports commercialization, generation after generation of boxing champions are clamored by the whole world, which makes quite a few people in China feel that China Kung Fu is just a seemingly useless decoration.
In fact, this is a cognitive bias. Western boxing is mainly about playing empty space (with the influence of western karate and Thai boxing, I'm afraid it won't be so divided soon), and it relies on the combination of high-speed and high-density boxing and footwork to find empty space. Less contact, good Yuto. Try not to cuddle or wrestle. Therefore, flexible footwork is the key to success, so it is reasonable not to practice Gong Zhuang (static consumption piles or tying horses); China Wushu mainly controls the style of play, paying attention to cutting, cutting, combining attack and defense, cutting, and always considering attack when limiting the opponent's defense and attack. This will inevitably lead to the frequent use of methods such as holding, twisting, hugging, pressing, taking, pulling, winding, wrapping, clamping, picking and grasping, thus adding extra burden to your body. This kind of burden is dynamic, affecting the center of gravity at any time, destroying the defense and threatening the balance. Therefore, only when the feet take root and the shelf is stable can the technology be brought into play and not controlled by others. Therefore, it is reasonable to emphasize Gong Zhuang.
Common postures of standing piles
The common practice methods of standing piles are: feet are shoulder width apart, knees are slightly bent, arms are bent in front of chest or abdomen, the distance between hands is about 10 cm, and fingers are opposite.
Then adjust your body shape: keep your head straight, your chin slightly retracted, your ears flat, your shoulders at the same height, and your hips at the same height?
Then adjust your spirit: look straight ahead with your eyes lower and listen straight with your ears higher. Baihui white-collar workers rose?
Then relax: check from the top of your head and relax one by one until your knees and ankles are firmly on the ground.
Repeatedly check, adjust and experience the feeling of relaxation and alignment. By this time, you should have achieved the purpose of back support and adduction across the roots, with your hips hanging like a bell hammer?
Experience "virtual collar jacking force, heavy shoulders and elbows, chest pulling back, loose waist and tight hips?" "Stand up straight, calm and relax?" Experience the feeling of sinking into a single field, experience the feeling of preparing five bows, and so on.
At this time, the relaxation is not soft, but the whole body is a whole, in a state of "not loose, not loose, it will expand".
There are not only quiet Gong Zhuang, but also touching Gong Zhuang.
Standing piles is not only an effective way to practice basic skills, but also an effective means to keep fit.
Vertical pile (circular pile)
Stand quietly with your feet shoulder width apart, adjust your body and mind, relax your body, breathe smoothly and have a peaceful mind.
Knees slightly bent, sitting like a squat, hands holding the ball up, hands shoulder width apart, fingers open, palms inward, wrists slightly inward.
Holding the inside out, my foot seems to have taken root. Shoulder sinking and elbow lowering, including chest pulling and back pulling. Hang it a hundred times and fall into the perineum.
Relax your shoulders and don't shrug. The elbow is about three fingers wide, lower than the shoulder, and can also be pulled to shoulder height.
Look ahead and replace all thoughts with one thought. Get up and let it go.
Turn a blind eye, listen but not smell; Everyone who comes is welcome, and everyone who goes is not left.
The pile is comfortable and not stiff, but the action essentials should be correct and cannot be staggered. Keep your head straight, your neck straight and symmetrical.
Xingyiquan is called round pile, and Italian boxing (Dacheng Boxing) is called flat-footed pile holding.