(2) Hands, eyes and body movements are highly consistent, so that hands, eyes, body and steps are consistent;
(3) Alternating motion and static motion, combining rigidity with softness, keeping gas in harmony, and combining rigidity with softness;
(4) There is no self when you are stable, and you are complacent and relaxed when you exercise.
Boxing and singing
Wudang boxing's eight-form simplification, infinite potential drum Dan,
Two instruments open and close the mooring belt, and the crane flies and sinks into the field.
Spinning dry Kun opens the buttocks, and the pheasant jumps into the forest and walks in a chain.
Five dragons steal their legs secretly, while others click on the clock rack.
The wings of Yin and Yang are different, and Tai Chi is the key to health.
Although the style method has been practiced less than 10 thousand times, it has mixed merits and demerits.
Octagonal action description (1) rises infinitely.
1, reserve potential
Stand naturally with your feet in step, keep your body straight, your arms droop naturally, put them on your sides, put your tongue lightly on your palate, tap your teeth, close your mouth slightly, breathe naturally, look straight at your eyes, and have a pure and peaceful mind.
2. Rodless pile method
Hands are folded in the abdomen from both sides, and the gesture is the formula of yin and yang meridians (that is, the left thumb is lightly held with the other four fingers, the right thumb is inserted from the left eye, the fingertips are pressed against the root joints of the index finger and the middle finger, and the four fingers are folded and covered on the back of the left hand). Then, take a deep breath gently, evenly and slowly through the nose, hold your breath, and exhale after shaking your abdomen for 8 times. Quiet, swallow the body fluid in your mouth three times.
Key points: relax naturally, tuck in the abdomen and lift the anus, including pulling back the chest (tuck in the abdomen slightly, the anus tends to lift itself; The chest is slightly contained, and the back has the shape to free itself and adjust the body); Virtual collar jacking force (refers to that the collar is hollow, pull the collar slightly to make the air inside hold Baihui up. If it is properly adjusted, Baihui will reach the tail perineum, and it will be effective if it is pulled slightly).
Note: the rodless pile method belongs to the door healthy pile method. Grasp the main point, stand well, and you will feel ethereal all over. Qi is everywhere and permeates everywhere. But beginners don't have to pursue it deliberately. Knowing this principle, just do it.
(2) Double instrument tethered tape
1, Liangyilou Dan
(1) The palm rotates outward, so that the palm is in the shape of a dragon's heart. Bend your elbow and move back, move your hands to the side of your ribs, and then twist around your elbow and wrist at the same time (Figure 3).
② Keep moving, arms abduction, palms outward, palms upward and thumbs backward.
(3) Then the arms are retracted, and the palms are rotated inward 180 degrees, and the palms are upward; When the palm swings forward from both sides of the body, the palm retracts to the ribs (as shown in Figure 5).
(4) Keep connecting, such as repeating the previous actions twice (as shown in Figures 6, 7 and 8).
Key points: the action should be gentle and slow; Turn the palm with outstretched arm and draw a flat circle without interruption; It means that an airflow in the abdomen is rotating with the potential.
2, prisoners and serial
(1) When the hand is connected and kept moving, when the palm rotates forward from both sides of the body, the body rotates 90 degrees to the right, and at the same time, the right palm presses the outside of the right rib inward; The left palm turns to the right palm with the body, and the palm is up; Keep your feet still and shift your center of gravity to your right leg; I stand on tiptoe with my left foot and have a slim figure.
② Continue to move, press the left palm down and lift the right palm down. When the two palms touch, the left palm sticks to the back of the right wrist. Then, both forearms rotate outward and turn palms at the same time, so that the palms become yang palms, that is, the palms are upward, the left palm is attached to the back of the right palm, and the palms point forward; Then, at the same time, the palm is rotated inward by 180 degrees, so that the palm is prone and the palm is downward; The right palm is in front, the left palm is in the back, and then the palms are down at the same time, pressing the abdomen.
(3) Keep the attachment moving, keep the left palm unchanged, hang your wrist and lift your right palm to form a vertical circle maneuver, twice in a row.
(3) The crane flies and sinks.
1, the crane spreads its wings
(1) Keep moving, press the palm down, and the left leg will retreat, and the center of gravity will move to the left leg with the press (as shown in figure 1 1).
② Then push the right leg forward from the left leg, so that the center of gravity moves from the left leg to the right leg, the left and right legs are straight, and the left toe touches the ground; At the same time, the palms are everted and everted, gradually extending to both sides of the body. When they reach the top of their heads, their palms are hooked, and the distance between the second hands is about shoulder width or slightly wider. Visually inspect the palm.
Key points: when the arm is straight and the palm rotates, the motion trajectory is semi-circular; Move and stretch gently.
2. air sinking to the bottom of the sea
Keep moving, turn your body 90 degrees to the left, with your left foot on the ground, with your center of gravity between your legs and your arms still. At the same time, the two hook hands rotate inward, and at the same time, the hook hands rotate their palms so that the palms are opposite; Then bend your arms and press your palms, and the palms will turn down into palms. Press the palm of your hand from the top of your head to both sides of your abdomen, the height of which is the same as that of your abdomen, and kneel in a standing position.
Point: Exhale when pressing the palm. The ancient boxing spectrum says: Breathe crane fly, exhale and sink to the bottom of the sea. Note that breathing is a major feature of wudang boxing.
(4) Rotating Gankun
① Continue to move upward, turn your hips to the right, change your legs from standing posture to lunge, turn your upper body and hips 90 degrees to the right, swing your arms to the right into an arc, straighten your thumb inward, point your middle fingers at each other, palm down, be flush with your waist, and look straight ahead.
② Continue to move up, sit back with the upper body, shift the center of gravity to the left leg and make a right imaginary step, at the same time, the shoulders sink back, the arms are still round, and the palms are pressed against the hips.
(3) Keep moving upwards, with hips to the left 180 degrees, legs in a left lunge, but feet still, toes pointing straight ahead, and upper body turning to the left with hips; At the same time, keep your arms up, turn to the left with your hips, keep your palms pressed against your hips, face down, and look straight up.
④ Keep moving up, keep the upper body posture still, move the center of gravity back in parallel, sit on the right leg after the body, and straighten the left leg.
⑤ Continue to move upward, the center of gravity still falls on the right leg, and the body does not fluctuate. Take back your left leg and tap on the toe next to your right foot, making a left step. At the same time, rotate the palm 360 degrees outward with the wrist as the axis, palm up, thumb outward, and eyes looking straight at the left.
Fifth, the pheasant jumped into the forest.
① Take a step to the left with your left foot, with your toes pointing to the left front. With the left hook, your palm will be lifted to the left front from bottom to top, pointing to the left front, and your right palm will naturally draw your right chest, and your palm will be pressed under your right rib.
② The left foot does not move, the right foot steps arc from back to front, and the left and right feet take eight steps; The left palm moves to the left with the body, naturally falling back to the left thigh side, and the palm is backward; At the same time, each arm of the left palm swings from bottom to top and cuts the palm.
③ If you don't stop moving, turn your body 90 degrees to the left, and press your right palm down from top to bottom.
(4) Continue to move, the left foot retreats to the right foot, and the body continues to twist 90 degrees to the left, with the right foot as the axis, and then twist 90 degrees. At the same time, turn the left palm left and right with the left elbow as the axis, lift the left palm, and make it swing in an arc from the bottom to the back chest and up to the left front, with the force point on the back of the left hand.
⑤ Continue to move, the right foot moves forward to the left, while the palm of the left hand is down and pressed in front of the left abdomen; The left palm is lifted due to the upward collapse of the wrist, and then the palm is pressed forward.
⑥ Keep moving, continue to buckle your left foot forward, and focus on your right leg; The left palm rotates upward; At the same time, the right palm rotates in the same direction and is slightly retracted, crossing with the left palm, and the palms of both arms embrace inward.
⑦ When the upper body rotates to the right 180 degrees, the palms cross naturally, and at the same time, the right foot moves backward to the left foot, and the center of gravity moves backward to the right leg, and the left foot naturally returns to the inside of the right foot, and the toes touch the ground; At the same time, the palm is pressed down in front of the lower abdomen, and the palm is up. Press the left palm on the right wrist.
Pet-name ruby continuous movement, the left palm pressure right wrist, right palm varus, make the left and right palms stick together, a cross technique; Then the left and right palms rotate outward at the same time, with the palm down, the left palm down, and the right palm split forward, but the right palm is still attached to the palm back; At the same time, the left foot quickly takes a step forward and the right foot follows half a step.
(6) Five Dragons Crossing
Connect the potential, and at the same time draw an arc circle to the right, down to the left and down to the right. When you draw 360 degrees, the two palms will turn into the left palm pressing on the right wrist, and the right palm, palm and thumb will face down. At the same time, the center of gravity moves forward to the left leg, and the right leg pushes forward, not higher than the knee. Look at the right front.
(7) The immortal rings the bell.
1, the fairy flies in the fog
Keep moving, push your right foot forward and land naturally, move your center of gravity forward to your right leg, bend and pull your left leg, and stretch your instep to the sole of your foot; At the same time, the palms are turned inward into cross palms, then the palms are turned into fists, the wrists are turned outward, the left forearm is lifted forward, the fist eyes are down, and the force point is on the left forearm; At the same time, the right arm slams downward and backward, reaching the fist wheel. Eyes looking back 2, hit the golden bell jar.
Keep moving, the left elbow joint of the left fist is the axis, rotate forward and outward, reach the back of the fist, and the heart of the fist is upward; Then the left foot moves forward, and the center of gravity moves forward. At the same time, the left fist is closed at the waist, and the right arm grabs the fist and hits it forward. Then, the right fist closes the waist, and the left fist hits forward and hits; At the same time, the center of gravity moves backward, forming an Italian three-body step. Look ahead; At the same time, the center of gravity moves backward, forming an Italian three-body step. look straight ahead
Key points: the whole group moves coherently, the frame pressing action is slightly slower, and the flapping action is slightly faster.
(eight) Yin and Yang don't wing
① Connect the above formula, move the center of gravity back to the hind leg, straighten the left leg, take the left heel as the axis, and turn the toes inward 90 degrees. At the same time, the left fist changes hands, arcs from left to right to the front of the right shoulder, bends the left elbow to the heart socket, turns the waist to the right, and turns the upper body to the right accordingly; The right fist is changed to the palm, and the palm is inserted backward along the pulse to the life gate (lower back), and the palm is backward.
② The upward trend has not stopped. The left palm goes down from the right side of the right shoulder to the right rib, and then arcs to the right back waist. At the same time, the right palm is inserted, from the left hip to the right, upward and forward to the left shoulder in an arc shape, forming the right palm. At the same time, take the left foot as the axis, turn the toes to the left 180 degrees, and move the center of gravity forward. Take the right foot as the axis, turn counterclockwise 180 degrees, the upper body passes to the left 180 degrees, and the eyes see the palm of the right hand with the rotation.
(3) The upward trend does not stop, the right leg shrinks to the left leg side, and the upper body is not allowed to fluctuate. Then the right leg takes a step to the right, the heel is the axis, the toes are tilted, and the right leg is straight. Then the tip of the right foot turns 90 degrees to the left, and the center of gravity gradually shifts from the left leg to the right leg, and both feet touch the ground, becoming a four-horse stance; At the same time, the right palm naturally moves to the right with the body and is pulled back to the front of the abdomen, with the palm up and eyes looking straight up.
Serving style (embracing Tai Chi)
Connect, the body is not allowed to fluctuate, the center of gravity shifts to the leg, then the left foot is closed next to the right foot, the knees are bent, step by step, then the hands are slowly lowered and straightened, then the hands are naturally raised to the top of the head on both sides, and then rolled down to the front of the lower abdomen, palms up, eyes looking straight. Then naturally stand up and fold.