Tai Chi is a part of life. Knowing new people and different life through the familiar boxing can not only strengthen the body, but also change one's body and mind and bring lifelong influence to oneself.

First, what is the abdomen? Mr. Hao Shaoru once said: "Breathing air purposefully to reach the abdomen without floating it is called sinking the air into the abdomen." Mr. Ma Litang, a Xingyi boxer, said, "Clear ascending and turbid descending, qi returns to the umbilicus. When inhaling, the perineum is gently lifted, the air rises to the top, and it relaxes when exhaling, and the air sinks into the navel abdomen. " Hao Jiajun, a famous Tai Ji Chuan, said: "The points in the chest are empty and the stomach is heavy." Experiential abdomen is nothing more than abdominal breathing with diaphragm moving up and down, combined with the opening and closing of boxing.

When inhaling, the diaphragm moves down, the lungs expand downward as far as possible, and the ribs expand slightly, but the ribs should not be lifted up, and then the anus is raised below, contracting the kidneys and holding the internal organs. When exhaling, the diaphragm rises, the two sides converge inward and downward, the internal organs naturally droop, and the true qi in the chest flows down the ren meridian into the abdomen, forming a situation in which the heart and kidney intersect to replenish the fire of the life gate. The chest, back, shoulders, waist and buttocks are always relaxed, while the abdomen is heavy and full. Take a deep breath and breathe evenly for a long time to achieve the requirement of "innate qi should be stable and acquired qi should be smooth".

Mr. Sun Lutang, a master of Xingyiquan, asked to put his lower abdomen on his thigh when teaching the shelf of "Eagle and Bear Fighting with Wisdom and Courage", and Mr. Hao Jiajun also asked to "bend over straight and put his lower abdomen on a big droop" when teaching Tai Ji Chuan's "single whip", all of which are concrete manifestations of his sinking in the abdomen.

There are two points to note here:

① Breathing abdomen is different from breathing abdomen and exerting abdomen when practicing hard work. "Penetration" and "entry" are efforts to make it enter the abdomen, and "sinking" is to let nature take its course and follow the trend. Like still water, things slowly fall under the action of gravity, relaxed and natural, without any reluctance.

(2) the way of civil and military affairs is relaxed. Boxing practice is dynamic, with potential opening and closing, storage and development; Breathing is bound to follow, and there are in and out, and its qi also rises and falls, and it is tight and loose. You can't always gather in the abdomen, you should have a swaying opening and closing. This is the meaning of "opening and closing in the middle of the vertical and horizontal, soaring between the belly and the breath" in the Verve Classic.

Second, why sink into the abdomen? The purpose of practicing boxing is to strengthen the body, eliminate diseases and prolong life; The second is to defeat the enemy and resist the enemy. How can we make a powerful force and make it produce the greatest effect in the battle? How can you make your opponent lose his balance and fall down as steady as Mount Tai? To achieve the above goal, we must practice in all directions and use it comprehensively according to the laws of boxing classics, and "Qi Shen Dan Tian" is one of the important links. From the point of view of fitness, practicing Dantian is the key to get rid of diseases and prevent diseases.

Generally speaking, the word "dantian" refers to the range from navel to pubic bone, and prostate, testis, female ovary and kidney are also nearby, all of which are included in the concept of "kidney" in traditional Chinese medicine. The process of human growth, development, growth and aging is closely related to the kidney, that is, reproduction and urine. The function of endocrine is closely related. Through abdominal breathing, diaphragm movement up and down and the practice of lifting anus and contracting kidney, the function of these organs can be obviously enhanced and aging can be delayed (called tonifying kidney in Chinese medicine). After the function of producing adrenocortical hormone is enhanced, people may become energetic and their ability to resist the cold wave and damp heat is enhanced. For athletes, it can also improve the performance of the competition. This point has been proved by countless facts in years of teaching and qigong medical treatment for people.

From the point of practicing internal qi, dantian is the source of anger. First, the air dome is formed from the abdomen, and then it runs along the meridians, forming the human meridian field. Therefore, people who practice abdomen can play the role of "tonifying kidney", and then martial arts can be improved. Abdominal breathing in the process of air sinking can enhance the strength of diaphragm and abdominal muscles, increase the change of abdominal pressure, improve the blood circulation in abdominal cavity, reduce congestion in the body and greatly improve the work of the heart. From the martial arts point of view, the diaphragm moves down greatly, the lungs expand downward greatly, the abdominal stomach and other organs hang down on the abdomen, the shoulders sink, the chest muscles, abdominal muscles and waist and hip relax, the muscles of the whole body relax and droop, and the abdomen is full and heavy, which can reduce the center of gravity of the human body and reflect the mechanical stability. It is easy to achieve the meaning and ease in sports, and the pile step is steady, flexible and elastic. This is what Mr. Liu Dianchen, a former Xingyi boxer, often said: "Lively at the waist, hidden in the chest, carrying the power of the field sheet, sending kidney qi to hit people."

Third, how to do it? As mentioned earlier, the stagnation of Qi in the process of practicing boxing is to let Qi fluctuate between Dantian (Qi Hai) and Zhongwan with the change of boxing potential. For those who have a certain degree of kung fu, as long as they pay attention when walking, they should hold their heads up, shoulders flat, chest out, back round and chest out, abdomen in and buttocks out, open and close their breath, and store their breath. Suction for lifting, suction for lifting, suction for descending, and suction for lifting naturally meet the requirements of sinking into the abdomen. It is not easy for beginners to master it for a while.

It can be done in three steps:

1, practice standing posture first, that is, natural piling. No matter Xingyiquan's Santi, Baguazhang's concentration pile, Tai Ji Chuan's composite pile, or Shaolin Boxing's standing pile, it is the same. Stand in a good posture as required, that is, relax, relax, concentrate and move with momentum. Take natural abdominal breathing, not reluctantly, concentrate and relax. Stand for half an hour every morning and evening, practice for about two months, and completely relax.

2. Stand well according to the pile method adopted in the first step, and use reverse abdominal breathing. When inhaling, the lower abdomen retracts, the anus is lifted and the kidney is contracted, and both sides are slightly extended (not lifted upward, the chest is relaxed, and there is no fluctuation), and the air is lifted to the middle. While inhaling, put your hands back, but sink your shoulders and elbows. When exhaling, the lower abdomen is relaxed and protruding, the perineum is still slightly lifted, the sides are folded inward and downward, and at the same time, the hands are pushed outward to inhale, reaching the fingertips and grasping the ground with five toes. With the improvement of proficiency, when breathing, the range of hands is getting smaller and smaller, and finally it becomes an action of guiding the gas to withdraw and pushing it out, which is invisible from the outside. If you practice more in the first half of this year (the more you practice, the better), you can proceed to the third step.

3. Choose a few simple boxing methods, such as splitting, drilling, and hitting Xingyi Boxing, slapping with both hands of Bagua Palm, immediately opening the bow, carrying a black bear's back, Tai Ji Chuan's double-peaked ears, covering his knees with both hands, slapping with the moon palm of Shaolin Boxing, ten-square ring, and double-collapse boxing. Action and breathing are closely combined, so we must open, inhale and exhale, store, inhale and exhale, jump, inhale and exhale forcefully. Suck the elevator and call for the next one. Practice slowly and naturally, and it won't take long to reach the abdomen. At this time, I will obviously feel that my front leg is very strong, my legs are heavy, and my feet feel like they are underground. Every force comes from my heel, and my knee becomes strong through my ankle. The thighs and hips are relaxed and free, from the waist up, relaxed and flexible everywhere, and the range of movements is sensitive. The whole body is like a whip, the whip handle is at the ankle, the whip rod is at the waist, and the arms and hands are like whip tips. From then on, no matter what gloves you practice, no matter how fast you walk, you can remain calm and not drifting, and your steps are steady and not chaotic. The action is vigorous, but it doesn't go away, just like the wind blowing a tree, swaying a hundred branches, enchanting and natural, full of fun! If you scrimp and save food and don't make it float, it will be called qi sinking in the abdomen. Mr. Ma Litang, a Xingyi boxer, said, "Clear ascending and turbid descending, qi returns to the umbilicus. When inhaling, the perineum is gently lifted, the air rises to the top, and it relaxes when exhaling, and the air sinks into the navel abdomen. " Hao Jiajun, a famous Tai Ji Chuan, said: "The points in the chest are empty and the stomach is heavy."

Experiential abdomen is nothing more than abdominal breathing with diaphragm moving up and down, combined with the opening and closing of boxing. When inhaling, the diaphragm moves down, the lungs expand downward as far as possible, and the ribs expand slightly, but the ribs should not be lifted up, and then the anus is raised below, contracting the kidneys and holding the internal organs. When exhaling, the diaphragm rises, the two sides converge inward and downward, the internal organs naturally droop, and the true qi in the chest flows down the ren meridian into the abdomen, forming a situation in which the heart and kidney intersect to replenish the fire of the life gate. The chest, back, shoulders, waist and buttocks are always relaxed, while the abdomen is heavy and full. Take a deep breath and breathe evenly for a long time to achieve the requirement of "innate qi should be stable and acquired qi should be smooth". Mr. Sun Lutang, a master of Xingyiquan, asked to put his lower abdomen on his thigh when teaching the shelf of "Eagle and Bear Fighting with Wisdom and Courage", and Mr. Hao Jiajun also asked to "bend over straight and put his lower abdomen on a big droop" when teaching Tai Ji Chuan's "single whip", all of which are concrete manifestations of his sinking in the abdomen.

There are two points to be explained here: ① Qi sinking in the abdomen is different from Qi penetrating the abdomen and force entering the abdomen when practicing hard work. "Penetration" and "entry" are efforts to make it enter the abdomen, and "sinking" is to let nature take its course and follow the trend. Like still water, things slowly fall under the action of gravity, relaxed and natural, without any reluctance. (2) the way of civil and military affairs is relaxed. Boxing practice is dynamic, with potential opening and closing, storage and development; Breathing is bound to follow, and there are in and out, and its qi also rises and falls, and it is tight and loose. You can't always gather in the abdomen, you should have a swaying opening and closing. This is the meaning of "opening and closing in the middle of the vertical and horizontal, soaring between the belly and the breath" in the Verve Classic.

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