Tai Ji Chuan's board frame (practicing boxing) is to practice "body" (practicing one's own center of gravity balance), and the pusher is to practice "use" (practicing one's center of gravity balance to influence the opponent's center of gravity and make it out of control). Exercise and practice are two inseparable parts of Tai Ji Chuan's sports, which cannot be neglected. Especially in the practice of pushing hands, don't push, pull and hit each other like "pushing cows", "dragging rivers", wrestling and boxing. Instead, we should use Tai Ji Chuan's methods of "touching, receiving, sticking, following, not losing, not topping" to deal with each other's coming situation, make full use of it, and hit each other's center of gravity with each other's strength. Let me pick him up and let him out. Through regular pushing exercises, you can reach the stage of "understanding power" with sensitive skin feeling and smooth movement changes, and at the same time you can learn to "strengthen strength", "transform strength" and "release strength". After learning, study hard, build by laying bricks or stones with each other and make progress together. Achieving tacit understanding and trying to figure out the advanced kung fu of "doing whatever you want" can not only strengthen your body, prolong your life, but also guard against the enemy before it happens. More importantly, it can explain Tai Ji Chuan's mysterious and profound kung fu and superior and precious scientific truth. (A) single push technology
Also known as individual singles. For the convenience of narration, and for single-person practice (getting familiar with the movements, mastering the center of gravity, and understanding the techniques and postures), the action of "Introduction" (a) is now explained as follows: Starting from Tai Chi (preparatory posture), first do the left holding seven stars.
1. Extrusion
1) Push your right palm forward and lay your left foot flat. Walk along the inside of your left foot. At the same time, the left palm falls and is slightly retracted, and the left arm is semi-flat with the shoulder. The right palm continues to drive the center of gravity forward, and the left knee is arched from sitting position to bow position. The right palm is pushed to the left vein gate, the fingertip of the right hand is facing the tip of the nose, and the eyes look forward from above the fingertip, which is the center of the right palm.
2) Relax the wrist of the left arm and lower the elbow. The left fingertip extends from the lower edge to the left front in a semi-circular arc shape until the arm is straight and shoulder-high, and the palm is turned outwards, at the front of the outer side of the left little toe. At the same time, the palm of the right hand extends forward from the fingertip along the left forearm, and the finger is attached to the left wrist. The line of sight moves with the fingers of the right hand, driving the body to rotate slightly to the left and front, and the mind moves from the center of the right palm to the fingertips of the right hand. If an opponent plays the wheel, the left palm can be connected to the opponent's right elbow in front of the left.
go on foot
1) Flex the right knee loosely and shift the center of gravity from bending backward to sitting position. At the same time, put your fingers up, loosen your elbows, and turn your palms forward gradually. The front collar of the right palm moves to the upper right, followed by the left palm, which is the length of a forearm. Bend your elbows and stand up your forearms. Thoughts are in the palm of your right hand.
2) Turn the palm of the right hand back to the right, with the upper arm flat and the forearm upright. Cover your left elbow to the left, over your chest, and move your left palm outward to the right. The palm of your hand is facing right, and the line of sight first follows the fingertip of your right hand, crosses the body buckle line and then changes to the fingertip of your left hand. At the same time, the body moves backward with the center of gravity, the body turns to the right, and the hips and shoulders (chest direction) face the right front. The mind also moves from the right palm to the left palm with the line of sight.
suppress
1) The waist of the right leg is relaxed, and the tail is slightly lower to the right heel. At the same time, the left palm turns left, and the right palm follows, with the same distance. Shoulders are slack, upper arms are drooping, and forearms are flat. The body also turns to the front, the center of gravity is slightly lower, and the mind is in the left palm. If the opponent is tired, the height of the hand can follow the arm.
2) Relax your elbows, the left palm continues to move down to the left, and the right palm extends to the left. The line of sight follows the left hand first, then changes to the fingertip of the right hand after crossing the midline, which drives the body to rest to the left, the chest to the left, and the mind moves from the left palm to the right palm.
nervous
1) Lift the left palm forward. The little finger of the palm of the right hand is followed up, and the palm is turned outwards. When the left palm reaches the midline, the right palm reaches the top of the left toe, the mind is in the middle of the right palm, and the left foot is flat. Chest forward.
2) The left palm continues to stretch forward. After the palm rotates, the left knee arches, the center of gravity moves forward into an arch, and the body turns slightly to the right with the left palm. At the same time, after the right palm reaches the midline, the thumb is attached to the bend of the left elbow, and the other four fingers are attached to the left forearm. Grandma follows her right hand first, crosses the midline with her right hand, and then moves with her left fingertip. The mind has also changed from the right palm to the left palm.
The second round of "run"; After the "stretching" action is completed, although the left leg is in front of the bow, the palm of the right hand is still pushed above the left toe, and the fingertip of the right hand is facing the tip of the nose. The left arm is relaxed and shoulder-height, forming a flat circle, and the pulse door is attached to the front of the right palm. At the same time, the front end of the left knee is slightly loose, the tip of the knee faces the left toe and the tail faces the heel. The following actions are the same, and the cycle is carried out (if you start from holding the seven stars in your left hand, the left and right limbs are exchanged).
The essentials of individual single round:
1. The footwork should be positive and the size should be moderate. No matter what kind of action the upper body does, the feet can't move.
2. The posture should be stable, and one leg can bear the load when advancing and retreating. The knee tip of the load-bearing leg should not exceed the toe when advancing, and the tail should not exceed the heel of the load-bearing leg when retreating.
3. The technique should be light, and the shoulders, arms, elbows, wrists and hands should be relaxed and not stiff. The whole body movement driven by both hands should be within the maximum range. For example, if you put your hand on your shoes, you can see the heel by twisting your waist and hips and lowering your head. The same is true when you are on time.
(2) Double push technology
Also known as wheel runout. The two men stood face to face with their hands (a) facing south and (b) facing north. The distance is three feet. When their front feet fall, their feet are usually in line. A (left) b (right)
Be prepared for this situation.
A: Sitting with left foot, right foot and right hand in front; Stick your left hand on the bend of B's right arm.
Same as A. Two people cross and stick under the left wrist; The left hand is attached to the bend of the opponent's right arm.
Squeeze and press
A: The left palm presses B's chest through the right forearm. Along the front of B's abdomen, the right wrist and forearm hang down, and then extend to the left rear side of B's waist and buttocks, sticking to B's left elbow, and the left palm moves with B's left wrist; At the same time, with the movement of the right hand, the right foot is gently flat and lunged.
B: The left wrist direction of the left palm nail is downward at the back. Put the palm of your right hand down and press the left elbow of your nail down to the left; At the same time, relax your waist, hang your tail, face your left heel, turn your body left and your chest northwest.
7. Tight shoes
A: The action is the same as playing a single round, except that while the center of gravity retreats, the left wrist sticks to B's left wrist and the left wrist follows to the left. The palm of your right hand supports B's left elbow to the left. Turn your chest to the southeast.
B: Play a single round with yourself. Just with the center of gravity, at the same time, the left wrist of the two people sticks outward. The left elbow of the right palm nail extends through the midline to the right ear of the nail, and the left elbow points to the nail chest. Hold the palm of your right hand with both hands.
8. Extrusion in pairs
A: The action is the same as playing a single round. Only when B's right palm is pushed forward, A should loosen his waist and hold his chest. At the same time, the palm of the right hand is down, pressing B's left wrist, and the palm of the left hand pressing B's right elbow. The right palm moves back and forth to the right and the left palm moves to the right. Turn your chest southwest.
B: Play a single round with yourself. Only the left arm does not follow the heel of the nail, so squeeze the chest of the nail with the palm of the right hand, and the left forearm hangs down, extending from the front of the nail to the left and sticking to the right elbow of the nail; The right palm moves with the right wrist of nail, and the right forearm clings to the right waist and crotch of nail. At the same time, the right foot is flat in a lunge.
9. stretch your shoes
Answer: the action is the same as playing a single round, except that when B retreats, the right wrist sticks to B's right wrist and lifts forward, and the left palm holds B's right elbow and then stretches out to B's left ear. After the hand crosses the midline, the right elbow points to B's chest. The left palm intersects with B's left wrist to help him elbow at the bend of his right arm.
B: Play a single round with yourself. Only the armor stretches upward and the center of gravity retreats; At the same time, the right wrist of the right wrist stretches to the right. Turn the right elbow of the left palm to the right. The chest faces northeast.
The next extrusion, stretching, pressing and stretching will continue.
10. Change hands and feet: The method mentioned above is that A's right foot and right hand take a step forward. B is the gait with right foot and left hand in front. If you want to change hands, you can use the first method and the second method for changing feet.
1) change the technique
Answer: After pressing, don't tighten it. The left palm supports B's left elbow, the right wrist sticks to B's right wrist, pushes forward to B's abdomen, and then moves out of B's right hip. At the same time, bend your right knee into a right bow. Then make the right rear shoes.
B: After squeezing, don't return your shoes, stick your right wrist to your right wrist, support your left elbow with your left palm, push with your hands, and focus on your chest. Meanwhile, put your hands on your right. Then do the action of stretching the left front.
2) changing feet
A: While stretching, use the center of gravity to move forward, lift your left foot and take a step forward to form a sitting posture with your right foot, your left foot flat and your heel at the level of B's left toe. Then bend your left knee and do a left hand squeeze. At the same time, it becomes the left arch.
B: When the center of gravity retreats on the ground, take back your right foot, take a step backward, and then move the center of gravity backward to become a sitting position with your right foot, and press it with the tapping and squeezing of the armor. 1. Squeezing, trampling, pressing and stretching are not only repetitions, but actually become two groups of actions: stretching to trampling and squeezing to pressing. A squeezes b, a tightens. On the contrary, when B does the action of A, A also does the action of B ... except that one of them follows the steps and the other moves forward, and the movements are exactly the same. So we can refer to each other, and there are ways to change hands and feet.
2. Tai Ji Chuan said "if you don't move, you don't move". But when practicing wheels, you have to move first by yourself. Formally speaking, squeezing and stretching are forward offensive forms, while trampling is backward defensive forms. So the press has to move first. Or the two of them agreed that you should move first this time and I will move first next time.
Key points of two-wheel game:
In addition to following the essentials of individual single wheel, you should also relax and move lightly. Don't force or stiffen your limbs. You should use your mind to guide your limbs to complete their movements easily. Pay close attention, feel the feeling of the body and skin in contact with each other, and "listen" to the direction and speed of the incoming power of the other party. Make a correct judgment in time and complete the corresponding actions at the same time. Both of them do the prescribed actions according to the requirements, step by step, and over time, they can naturally deepen the "Kung Fu".
People often say that "it comes naturally", and the expected effect will not be achieved quickly without the effort of building a dike, and so will martial arts and writing. To practice Tai Ji Chuan, you should be patient, careful and persistent, and practice the kung fu of "bosom friend" first. Playing several rounds of pushing hands to practice "getting to know each other" is based on application, and pushing hands is based on application, which are two complementary training methods in Tai Ji Chuan. You can't lose sight of one thing and lose sight of another. Even if it is for fitness, we can enjoy it, learn from each other and make progress together. Tai Ji Chuan can be passive when he is sick, which can prolong his life, but he can't do what cats do just by learning a set of boxing, or he can get a "healthy dog" by moving. Only by long-term continuous practice and exercise can we practice "Kung Fu". The so-called "Kung Fu" means practicing (strength) seriously, persevering (distance), and strength × distance = work. Nothing in the world is something you get for nothing. Sticking to the rules and studying hard can not only achieve the goal, but also make us understand that Tai Ji Chuan is not only a profound knowledge, but also an unexplored science, which needs special efforts to explore.