Three-body exercises:
Keep your feet together and stand at attention. Stretch your hands to both sides and draw an arc from the outside to the inside until the bent arm on the top of your head falls forward, including pressing force, and your legs bend with pressing force until you reach the lower abdomen. At the same time of this action, the body turns slightly to the left, facing 45 degrees to the left, flips the wrist, changes the fist, and punches the ribs with the heart up. This is the first step.
The inner side of the right crank arm sticks to the body and drills upward. When drilling to the chin, the left fist also keeps up with the upward drilling, the fist follows the upper side of the right elbow, and the heart of the fist is upward. The two arms began to drill together, and the right arm twisted from the inside out while drilling until the center of the fist was up. When drilling a hole one foot in front of the nose, the right arm stops and the left arm stops. Rub the inner surface of the right forearm tightly on the right forearm to drill the top forward and upward. At the same time, push your right foot to the ground, step forward with your left leg (45 degrees to the left when you stand at attention), and step on the ground with the sole of your foot as the stress point. The legs are always in flexion. The center of gravity is in the first seven and the last three of the line connecting the two soles (so that the center of gravity of the human body is just in the first three and the last seven).
Feet forward, left fist continues to drill forward, when the two fists intersect, there is a sudden force (or no force), and the palm splits forward and downwards, and the palm is downward. At the same time, the right hand turns into a palm, and the palm jerks backwards and downwards, stopping at the lower abdomen of the navel. Keeping this big figure still is a three-way posture.
Let's talk about the standing requirements and strength of the three-way pose in detail.
There are many essentials of three-body, and there are many explanations on the internet, so I won't go into details here. Just explain the details of a few key parts.
Since the posture is standing, start to adjust the posture of all parts of your body. From top to bottom:
Head: The head should be on the collar. This is the collar, not the coat. The collar takes up the whole body, and the coat is only partial. The key to leadership is the neck. The neck should stand upright, which is the saying "stalk". The chin of this stalk is naturally adducted, and the curvature of the cervical vertebra is naturally filled to ensure the verticality of the spine. Moreover, the neck muscles of this stalk are tightened accordingly, and the pressure is increased, which increases the pressure on the carotid artery, makes the blood supply to the brain sufficient, and is easy to cheer people up. To practice Qigong, you have to go to Sandao Pass on Sunday, and you need the leader's neck to stand upright when you pass the Jade Pillow Pass. I guess that's the same reason.
Hip: Sit on your hip. Many boxers demand hip restraint, but the author understands that excessive restraint will lead to thousands of varus and pronation, which is impossible to sit down. So as long as the hips are not upturned, it is correct. Sitting on the hips, raising the head, and projecting the life gate backward form the bending and long pulling of the spine (please refer to the usual spine theory for the role of the spine in boxing), which is very beneficial to the formation of Xingyiquan mode with the spine as the main power source.
Shoulders: Shoulders should sink. Only when the shoulders sink can the strength be urged to the hands, which is the real method of exerting strength in the family boxing. When the shoulders sink and wrap slightly inward, the lateral force on the back of the body is formed. The struggle between the head and the hip is a vertical struggle, and the struggle between the shoulders is a horizontal struggle. In the Song Dynasty, the cross-shaped struggle of the back exercised the large muscles of the back, which is what we often call back pulling. When the back is pulled out, the chest will naturally be inclusive. Therefore, it is not required to have a chest, which is the effect of pulling back.
Arm: The key to the arm is the elbow. The elbow will fall off. The fall is a triangle formed by the big arm and the small arm. The plane should be perpendicular to the ground, that is, the tip of the elbow is straight to the ground. In order to meet this requirement, the elbow must be wrapped as much as possible. The smaller the triangle angle of the big and small arms, the easier it is to entangle. Ok, put your elbow tip towards the ground and push your hand forward slowly (the elbow tip must not be turned out). You must not push your head, that is, you can't straighten your arms. The farther you stretch your arm, the more you will feel that your arm is twisted and pulled, the less strong it is, just like a twisted hemp rope. Therefore, your arm muscles have been fully exercised in this kind of traction.
Hand: The hand has different postures, such as standing palm, slanting palm and slanting palm. No matter what kind of palm, you must have the power to support the top. The back hand is under the navel, which has the dark strength of pulling and pressing, making the two hands form a strong competition. Li Man Zhong Xuan Sr. said that it was actually a three-way effort to punch an inch. Push your hands forward and pull back, slowly and slightly, and feel the change of strength. Gradually, you will get through a hundred knots and kung fu will come out.
Hips: Hips should be sucked. The so-called suction means that the crotch should be bent forward and not pushed forward. If it is topped, the formula can't sit. It feels like sitting on a bench. Ass sucking means sucking both hips.
Knee: the front knee should be pushed forward so that the pile frame can be stable and the body can resist the opponent's attack without falling apart. Wrap the back knee inward so that you can clamp your leg. And the back knee is inward, and the landing is more powerful.
Legs: the front legs should be supported backwards, and the rear legs should be pushed forward. The two legs form a struggle back and forth, as if to take the body up, and when the hips sit down, this force will press down, forming a struggle of the upper and lower limbs, as if the legs became springs, were pressed to the extreme, and jumped out as soon as they were released. Similar to the critical state before crouching and rushing forward in the 100 meter race, it can play a role in expelling wind.