The principle of four functions and five essentials should be observed in piling. These four abilities are: straight head, straight eyes, noble spirit and quiet spirit; Five essentials: courtesy, prudence, intention, sincerity and harmony. The worshippers will not leave, and they will be as cautious as the abyss. Under the guise of infinite meaning, they are full of harmony and seeking truth from facts, and suddenly lose their balance.
When learning round piles for the first time, we should first arrange the whole frame correctly, and under the principle of virtual spirit and straightness, we should carry out relaxation training from part to whole, especially the relaxation of shoulders and chest, which needs constant attention. Its requirements are: head straight, calm, body straight, loose shoulders and elbows, underarm deficiency, elbow flexion, chest and abdomen relaxation, back upright, diaphragm relaxation, chest deficiency and round back, knees protruding, hips sitting on a high chair, tiptoe grasping the ground, feet flying. The general requirements are: quiet and natural, tall and straight, exquisite twists and turns, rounded and integrated.
Round piles are simple and easy to practice, as Mr. Wang Xiangzhai said: "Health piles are extremely easy, thorough and complicated." Just stand still, don't adjust your breath, don't care, don't cycle around the clock. Just don't adjust your breathing, don't pay attention to your abdomen, and don't engage in sundays. In order to treat some chronic diseases, increase physical fitness and make working muscles passive, easy to learn, with good effect and no side effects. There is no hard and fast time for standing piles, which can be arranged flexibly according to physical conditions. When the pile is tired, I feel that I have lost a lot of work, which means that the internal friction is greater than the supplement. I should sit and lie instead, and then stand after the fatigue disappears. In short, we should extend the training time flexibly and step by step, so as not to exceed the physical burden.
Don't pursue the sense of merit standing on the pile, but keep your mind light, don't forget and don't insist, "don't forget and don't help" When the body changes, there will naturally be a sense of work.
Circular Pile-Introduction
Initial form
Your body is upright, your feet are shoulder-width apart (this is very important, it is not easy for you to understand, so that others can see if you are standing shoulder-width), your toes are forward, and you are not allowed to have inside and outside characters, your feet are on the ground, and your shoulders are in line with the soles of your feet. If you do this, your feet will feel hot or numb. Hands droop naturally and eyes look forward.
The purpose of the ceremony is: first, concentrate and be mentally prepared for practice; The second is to experience the operation of qi and blood, thus entering the state of standing piles.
Vertical pile
Slowly raise your hands to your chest, pull them out and hold them tightly, and stand with your legs naturally balanced, neither outward nor inward, which is basically close to nature. The key points of posture are as follows:
The spine is upright, which is the key to qi movement and must be done. Head straight, chin slightly adducted. This is the main point of the trunk.
Fingertips of both hands are separated by one punch, fingertips are opposite, palms are inward, fingers are naturally separated, and the distance between palms and chest is about 30 cm. Put your hands above your navel and below your shoulders, depending on your personal situation. The hand is slightly higher than the elbow, and the shoulder should be loose, which is the passage of internal force to the slight joint. Only when you stand to a certain extent can you feel deeply. Keep elbows and wrists straight. This is the essentials of upper limbs.
Stand on the pile and breathe naturally. Pay attention to the relaxation of the whole body muscles and peace of mind when practicing. Only in this way can you stand easily and for a long time.
Note: the position of the middle hand in the Tuxing Sun Pile is relatively high, and it is made after a certain amount of effort, which is more difficult. Beginners can lower their hands and only keep them above the navel.
Receiving type
Put your hands together in the abdomen, under the male left hand and the female right hand, and be silent for two minutes. Meditate on the whole body's air flow into the abdomen, such as a hundred rivers returning to the sea, and the abdomen is like a bottomless abyss, gathering endless qi. Then lift the anus and abdomen, press it down with the second hand, and the qi machine will be retracted into the abdomen, and the work will be completed.
Note: Dantian is located in the abdomen corresponding to navel and life gate.
Practical idea
You don't have to ask for ideas at first, but you will naturally have experience to a certain extent. Gong Zhuang, a beginner, is sore and weak all over, which is easy to cause muscle tension and posture deformation. So he should always pay attention to his posture and relax his muscles. When you start practicing, you can consider listening to music and watching TV to relieve the boredom and irritability caused by practice. In the future, with the deepening of practice, we should gradually give up listening to music and watching TV and concentrate on practice.
Matters needing attention
1, you can't practice under the electric fan or in the air-conditioned room, so you are easy to catch cold.
2. Don't touch water (such as drinking water and taking a bath). ) or urinate for at least half an hour after work. So you'd better drink water and pee before work!
3. You can stand on the pile after drinking, but after making love can't stand on the pile. Acrobatics practitioners had better reduce or avoid sexual intercourse. If they want to have sex after work, the longer the interval, the better, preferably after 4 hours, otherwise it will be short.
Beginners should avoid standing piles when it is windy, rainy or thundering.
5. People with heart disease should not practice piling excessively, but try to reduce the time of piling each time and increase the number of piling to make the transition. Every little makes a mickle.
6. When you feel chest tightness, dizziness or physical pain, you should moderately reduce the time of standing piles or stop standing piles, and find out the reasons.
Standing pile skills of "Ma bu" or horse stance just look
According to the theory of meridian theory in traditional Chinese medicine, meridian is the channel of qi and blood in human body. The meaning of the path is a vertical trunk line; Network means network, which is a branch of classic. They are distributed all over the body, connecting internal organs and external limbs, connecting inside and outside, and connecting inside and outside, forming a complete and unique functional system, which makes the inside and outside of the body unified and coordinated and maintains normal physiological activities of the human body. "Lingshu Jing" said: "Meridian, therefore, determines life and death, deals with all diseases, and regulates excess and deficiency, so it is indispensable." Therefore, there is a saying that "the truth doesn't hurt, but it hurts if it doesn't work." The dynamic mechanism of standing pile is similar to the principle of "external counterpulsation". By adjusting and maintaining the specific posture of "deficiency in the upper body and excess in the lower body", the return of qi and blood in the heart and the flow of qi and blood in all parts of the upper body can be increased, which is conducive to establishing "collateral circulation" and improving microcirculation, making the whole body unobstructed, harmonizing qi and blood, and balancing yin and yang, so as to prevent and treat "old people getting old first", get rid of diseases and strengthen the body, and prolong life.
"Horse stance just look" is the basic Gong Zhuang training adopted by most martial arts schools in China. The main purpose of practicing "horse stance just look" is to adjust the "spirit", complete the training of qi and blood, and exercise the control of ideology. When squatting "horse stance just look", it is often required to be calm, breathe naturally, squat, squat flat and squat steadily, and practice organs such as throat, chest and kidney to make abdominal muscles retract and leg muscles tense, so as to achieve the purpose of comprehensive training. This Gong Zhuang is a long-term static exercise, so it is a good exercise for all organs of the human body. Through this kind of exercise, we can effectively improve the response ability of the human body during strenuous exercise.
Cultivation of "Ma Bu Dui"
As a basic Gong Zhuang practiced by scholars at home and abroad, the practice method of "Ma Bu Pile" is basically the same. However, different kinds of boxing methods, such as self-cultivation (physical training) and mind cultivation (ideological cultivation), can be roughly divided into two categories. First, by constantly increasing stress intensity and static support during exercise, the function of internal organs and the strength and endurance of muscles are enhanced. Second, when standing piles, focus on ideas and assumptions and increase skills. Of course, the two are a complete unity, but which aspect should we focus on when practicing, and we must never practice separately.
Of course, because the purpose of practicing this pile is different, its posture and ideological guidance are also different.
If we focus on strengthening physical fitness, such as drills, hard qigong, volleyball, iron cloth shirts, and exercises to increase our own strength, we should start from constantly strengthening static support. Whether it is "horse stance just look" or "step by step", the potential should be from high to low, the stress should be from weak to strong, and the time should be from short to long. Through the function of static support, the purpose of internal strength and external strength can be achieved. This kind of training method is mostly used by foreign boxing and hard qigong represented by Shaolin boxing, which can often practice extraordinary physical strength and incredible kung fu. Mostly Martha.
However, internal boxing and qigong, which are aimed at strengthening the body, strengthening the body, dredging meridians, cultivating internal forces and developing wisdom, etc. It is often a small step.
Power law of standing piles
The content of the following "stance pile" is from the textbook "Shaolin Internal Skill One Finger Zen". Shaolin Internal Skill Yizhichan visited the State Sports Commission in the early 1980s, which is an excellent exercise method. The stance of "ma bu" or "ma bu" or "ma bu" or "ma bu" or "ma bu" or "ma bu" or "ma bu" or "ma bu" or "ma bu" or "ma bu" or "ma bu" or "ma bu" or "ma bu" or "ma bu" is a real exercise. The sports commission and the education commission have jointly promoted it to colleges and universities.
Preparation posture: relax and stand upright, feet apart, shoulder width apart, toe buckle about10; The arms droop naturally and the palms are inward; Keep your body straight and look straight ahead.
Starting: palms facing each other, arms slowly raised forward to shoulder level; Palm up, elbow bending stops, and an arc is drawn backward, outward and forward through the belt; Palm down, arms slightly retracted, placed in front of you, kneeling and standing in piles.
Key points of vertical pile:
1. Feet are shoulder width;
2. Toe buckle10;
3. Grab the ground with ten toes, but don't use too much force;
4. Kneel down, but the knees do not exceed the toes;
5. Abdomen and anus;
6. Round gear, loose waist and loose crotch;
7. Pull back with your chest;
8. virtual collar top strength;
9. Tongue and palate;
10. Look straight ahead;
1 1. The line between the tip of the nose and the navel is perpendicular to the ground;
12. The line between Baihui and perineum is perpendicular to the ground;
13. Virtual axis;
14. Shoulders sink and elbows droop;
15. Forearms are parallel to the ground;
16. Forearms are parallel to each other;
17. The root of the middle finger is in line with the forearm;
18. Palm tiling;
19. The fingers are stepped, and the thumb and forefinger are duck-billed;
20. On the virtual reality, smile and breathe naturally;
2 1. The "three don't's" and "one stress" should be achieved in the standing horse stance just look pile: don't be quiet; Don't deliberately; Don't add other concepts to this method. Emphasize the accuracy of action posture;
22. To achieve three stabilities: a steady start; The vertical pile is stable; A steady job.
Requirements: The time for standing piles should not be less than 30 minutes each time (the time for beginners can be from short to long, step by step); Posture can change from high to low with the increase of physical strength (within a certain range, the lower the posture, the stronger the role of "external counterpulsation" and the greater the "explosive force").