Put your hands together, look up and take your left leg. Slowly separate your hands, push your left hand forward and pull your right hand back, as if tearing cotton. The left hand is straight out, but it is not high enough to reach the extreme. The big finger should be flat with the heart, the arm should be straight and bent, but the wrist should be flat to the elbow. Pull your right hand under the navel of the lower abdomen and sag at the root of your thumb, close to the lower abdomen. The left foot and the left hand should rise and fall together, and the hind foot still does not move. The five fingers of the left hand and the right hand are open and cannot be closed together. The big finger of the left hand should be horizontal, the index finger should be extended forward, and the jaws of the big fingers of the left hand and the right hand are semicircular. Look at the tip of the left index finger. When you relax, pull your shoulders together and your hips together. This is the combination of shoulders and hips. The elbow is drooping, not exposed, and the back elbow is bent inward, without dead bending, but it should be as complete as a half moon. The knees are buckled inward and cannot be exposed, but the elbows and knees are connected. The heels of the feet are twisted outward and cannot be exposed, which corresponds to the mutual pulling of the hands, that is, the hands and feet are combined into one. It's called the outer triad. Shoulder to elbow, elbow opponent, waist to hip, hip to knee, knee to foot. The body is still upright and cannot be skewed from side to side. If the mind is stable, then the mind is harmonious. If you want to concentrate, you will be kind. Qi should be naturally popular with the form of the body, and you can't fight it with your heart, so qi and force are integrated into one. In this way, yin and yang are combined into one, and the top and bottom are connected, and the inside and outside are one, which is called Liuhe. Actually, it's the same inside and outside. That is, yin and yang become one, and the power within the three-body is born from this.

Three-step explanation:

Three-body stake is the most important basic skill of Xingyiquan. It arranges all parts of the human body into a complete posture according to the essentials of Xingyiquan, and all actions of Xingyiquan are inseparable from the basic rules of this posture. Although all kinds of boxing paths have changed greatly, their principles and essentials are consistent with the three styles, so there is a saying that "all methods come from the three styles". The specific practice methods are as follows.

Figure 2- 1

First, the body is upright, the arms are naturally drooping, and the head should be straight; Heels together, toes at 90. Look straight ahead (as shown on the right).

Key points: concentrate, the head and neck should be naturally vertical, the face should be natural, the mouth should be closed, and the tip of the tongue should be pressed on the palate; Don't hold your chest or bow your back, and don't be nervous in any part of your body.

Figure 2-2

Second, the right foot does not move, and the left foot twists 45 to the right with the heel as the axis. At the same time, the body is half-faced to the right; The arms are still hanging at the sides of the body, and the eyes are still looking at the original direction (as shown on the right).

Key points: When the left foot rotates to the right, it should be consistent with the rotation of the body to avoid the body swinging from side to side or the shoulder askew.

Figure 2-3

Third, the legs are slowly bent down, the body is in a semi-squatting position, and the center of gravity is biased towards the right leg. Then the left forearm is lifted up through the front of the body, the left hand stops on the chest (to the left), the palm is down, the fingers are forward, and the right forearm is also lifted up. The right hand is placed on the back of the left hand (the index finger of the right hand is aimed at the middle finger of the left hand), and the elbow is slightly bent; Keep your eyes on the front (as shown on the right).

Key points: don't pitch your body, your shoulders should sag downward, your elbows should be close to the outside of your ribs, your head should be pushed up, your crotch should be contracted, your knees should be bent, your waist should collapse, and your body should be stable.

Fourth, the body direction is unchanged, the left foot is forward, the heels of the two feet are opposite before and after, about two feet apart, the legs are bent, and the center of gravity is biased towards the right leg; At the same time, the left palm is extended forward, the elbow is slightly flexed, the palm is forward and downward, the five fingers are separated, the palm is contained, and the height is flat with the chest; The right hand falls in front of the abdomen, the thumb root is tight * navel, and the wrist collapses downward, so you can see the index finger of the left palm (as shown in the right picture).

Figure 2-4

Key points:

1. The upper body should be upright, not prone or upturned, lean forward sideways and lean in the visual direction. Look up, the neck is vertical, the face is natural, the teeth are lightly buckled, and the lower cheek is slightly inward.

2. The shoulders droop downward, the shoulder socket is miniature, and the elbow of the left arm (forehand) droops and cannot be straightened. The index finger of the left hand should be lifted upward, the thumb should be as straight as possible, the jaw should be semicircular, the palm should be held, the right forearm * should be on the right side of the abdomen, the five fingers of the right hand should be straight, and the wrist should collapse.

3. the chest is slightly inward, don't be nervous, push hard. The muscles of the ribs on both sides are stretched (binding the ribs), the mind is calm and empty, and the abdomen is naturally full (sinking), but don't deliberately bulge the abdomen. The back muscles should stretch to both sides (pull back) as much as possible, and the waist should collapse; The buttocks should not protrude outward, and the anal sphincter should contract inward (Gu Dao's internal lifting).

4. The hips are slightly retracted (contracted) and the knees are slightly buckled inward. The bow of the front knee should not exceed the ankle joint; Hips and heels are opposite up and down; The toes of both feet are buckled to the ground, and the center of gravity is biased towards the right leg; The front legs are empty and solid, bearing a small amount of weight.

5. Breathe naturally, concentrate and keep your body stable.

The main points of the above departments should be arranged everywhere during the practice, and no one part can be ignored. This posture is very helpful to the cultivation of practitioners' internal strength and the regulation of breathing. More importantly, it embodies the basic requirements and characteristics of Xingyiquan, from which beginners can learn the main points of practice, lay a good foundation and pave the way for future practice. Even people with a certain foundation should often do this kind of "pile step" exercise in order to further master the essentials of boxing and consolidate the foundation of pile step.

In addition to the above-mentioned sideways single training, there are different forms of sideways double training (the weight falls on the legs evenly) and upright single training (the upper body and feet are straight forward). Although the forms of various exercises are different, the requirements for all parts of the body are the same. In addition to the above practices, the following practices are also popular everywhere: 1. Stand upright, then bend your knees and squat down, with your right fist out of the hole (your left fist holds your waist); Then take a step to the left and split the left palm into three poses. 2. Stand upright in front of your body, lift your palms from both sides of your body, press your fist to the front of your abdomen, and kneel down at the same time, then punch your right fist out of the hole, take a left step, and split your left palm into three poses.

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