Gong Zhuang, as an effective means to lay the foundation and increase the achievements of Tai Ji Chuan, was deeply relied on by Tai Ji Chuan scholars in past dynasties. The following is what I arranged for you: Welcome to read!

biographical notes

First, what is the belly of stagnation?

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."

In my humble opinion, the sky is just abdominal breathing, the diaphragm moves 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.

Two explanations of air sinking field sheet

① Sinking the air abdomen is different from the breathable abdomen and the forced 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 do you want to practice tai chi pile Gong?

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? "Tian" is an important part of it.

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.

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.

Judging from the practice of internal qi, Tian Dan is the source of vitality. First, it forms an air dome from Tian Dan, and then it runs along the meridians, forming a 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 abdomen and other organs hang down on the abdomen, the shoulders sink, the chest muscles, abdominal muscles and waist and hip relax, the whole body muscles relax, and the abdomen is full and heavy, which can reduce the center of gravity of the human body.

Mechanically, it embodies the stabilizing effect, and it is easy to achieve the purpose of standing upright and comfortable in sports. The pile step is steady, flexible and elastic, which is not only convenient for winding vertically and horizontally with the opponent's attack, but also convenient for using the waist bow handle when gaining power, giving birth to the force of abdomen contraction.

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 practice the work of Tai Ji Chuan pile to achieve the spirit of sinking belly

As mentioned above, the mental sinking in the process of practicing boxing is manifested in the change of boxing potential, which makes the spirit fluctuate between * * * Qi Hai * * and Zhong Wan. 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 is upward lift, gas reaches the middle of the cup, call is downward lift, and gas reaches the abdomen, which naturally meets the requirements of abdomen reduction.

Beginners can learn to sink in the air in three steps on the same day.

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 is adducted, the anus is lifted and the kidney is contracted, and the sides are slightly extended. * * * Don't lift it up, relax your chest and have no ups and downs. * * *, put your breath in 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. It is best to practice more in the first half of this year, and then the third step can be carried out.

3. Choose several boxing methods with relatively simple movements, such as piling up hairstyles, opening and closing, and clear rhythm.

For example, Tai Ji Chuan's double-peak ear washing, hand covering, arm punching and knee hugging are all closely combined with breathing, so we should open and inhale and exhale, close and inhale and exhale, jump and inhale, and exhale vigorously. 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! ?