Standing on a stake means that the body can't stand still like a stake. Piling originated from ancient religious ceremonies and evolved from the ancient photography cicada sleeping method.
form
The variation forms of standing piles are: Zama (a name in southern China martial arts), Santi (a name in northern Xingyiquan) and so on. There are many schools of standing piles, including Chinese medicine pile method, Emei pile method, Wudang pile method and Shaolin pile method. Its forms are divided into horizontal pile, sitting pile and vertical pile.
Standing pile is a unique training of China Wushu, which is a major feature that distinguishes China Wushu from western fighting. Looking at western fighting, its basic training immediately focuses on the increase of muscle strength and the training of external body. The training method is nothing more than weight-bearing exercises to enhance physical fitness for fighting, which is called "external work"; China Wushu pays more attention to "internal tune", that is, the adjustment of the internal mechanism and the cultivation of the habit of exerting strength, and pays attention to giving full play to the internal posture energy. Therefore, most western boxers are tough and explosive, while China's wife is often physically exhausted, but under one blow, the attack is extremely strong, which is formed by the differences in the theme and direction of Chinese and foreign martial arts research, and the standing pile is a very representative training mode formed under this training concept. Most boxing systems take standing piles as a basic training, just like Dacheng Boxing. 70% of the time is spent on standing piles, and then strength, walking and exerting force are carried out on the basis of standing piles. Some people regard standing piles as a kind of in-depth training, that is, first learn the movements, that is, all kinds of trajectory movements, and then stand piles.
function
The first is to create an empty state.
The so-called non-empty state means that the body has non-directional support everywhere, which is embodied in a highly stable, unbreakable and detachable shelf structure.
The second is to create the internal state of the organism.
Make the transmission of power unimpeded, thus forming the maximum play of the "potential" created by the trajectory compound movement.
Third, cultivate spiritual motivation.
By standing piles, we can develop a spirit of being on high alert and explosive, like a tiger pouncing on food.
Objective understanding
Wrong idea
Some misleading propaganda exaggerated the role of the standing post, which made many martial arts practitioners regard Gong Zhuang as a god. Kung fu is not at home, it must be that the pile has not stood well. If it stands well, it will collapse and let people go. This is a misunderstanding.
Vertical pile
Standing pile is an integral part of Wushu training, even an important content, but it is by no means the whole, and it can't replace other training. It only solves some of the needs needed for fighting. Even if we attach great importance to Gong Zhuang's Dacheng Boxing, we must go through special training such as walking, pushing and exerting strength before we can use it in actual combat. If you just stand on the pile, do not do special exercises, do not practice in actual combat, and try to defeat the enemy in the battle, it is self-deception.
procedure
Three lines in position
Human body structure: upper limbs are connected in a line, lower limbs are connected in a line, and spine is connected in a line. Three lines combine to form various differences.
The human body shape of the standing pile. Three-line positioning is the basic framework. The specific essentials are: the feet are in longitudinal steps, one line on the left and one line on the right, and the distance between the feet is about one and a half feet. Feet can be lifted freely at any time. The front toe points straight ahead, and the ankle, knee and hip bend about 120 degrees. The front heel is slightly raised, the rear feet are all on the ground, and the toes are bent outward by about 60 degrees. Raise your hands in front of you, palms facing each other, fingertips pointing forward. The height of the hand is about the space between the shoulder and the eyebrows, which can be adjusted by yourself. The distance between your hands is about the same as your shoulders. Elbow lower than hand, oblique mouth down. The elbow of the forearm is about 120 degrees, and the elbow of the back arm is about 100 degrees (Figure 1 and 2). Stand up according to the above standards and practices.
People who have never touched the standing pile practice for the first time, and their arms, especially their shoulders, will be sore in less than 5 minutes, so it is difficult to continue. When they stand down, they will feel their legs shaking, sweating and unstable shelves. At this time, they should try their best to overcome these problems and try their best to ensure that the shelves are not deformed. The practice time can be gradually increased, the first time standing for 5 minutes, the next battle 10- 15 minutes, with the progress of practice. To what extent is the third line in place? If you can stand for 20 minutes, keep your frame shape, breathe naturally, your arms are light and flexible, your palms are hot, and your muscles can relax well, you can think that you have reached the standard. Then you can do the next exercise.
Being in the third line position is also a kind of medical Gong Zhuang. If you can stand easily for 20-30 minutes, you will feel that your whole body is one, your blood is smooth and you are refreshed. It can be used as health exercise and has certain curative effect on some chronic diseases.
Three-line confrontation
The third-line struggle is the strengthening of the third-line position. If three bows are arranged in the three-line position, then the three-line struggle is to tighten the strings of the bows. The third-line struggle is the core of Gong Zhuang, and the state of the third-line struggle has also formed a whole non-empty state. Some popular sayings in martial arts, such as "six-sided fight", "round fight" and "suffocation state", are generally similar to this. Truth is often very simple, and the closer it is to the essence, the more similar it is, although the theoretical and linguistic expressions are different.
Three-line infiltration
Three-line penetration is a boxing method that introduces trajectory movement on the basis of three-line bucket, that is, moving in a non-empty state. Through this part of training, the shape value can be more stable in the state of motion; Trajectory compounding is more reasonable; Layered conduction is more accurate; Make the human body's strength play an unprecedented role and establish the habit of boxing. This is also called test force and horizontal force in other kinds of boxing, which is the most important and basic form of boxing.
The general requirements of the three-line penetration method are: taking the waist as the point, obliquely connecting, pulling the bow at the real place and pulling the string at the imaginary place; Take the spine as the axis, respond with one voice, twist and align, and roll vertically by self-discipline. Simply put, it is to carry out various trajectory movements in a non-empty state.
There are three main modes of three-line penetration: 1 and push-pull penetration. 2. Press the up and down keys. 3. Winding crosslinking. Take the push-pull type as an example to illustrate the specific practice method.
Stand up according to the three-line pile frame and start practicing. The previous three-line confrontation was gradually revised from the lower plate, and the practice of three-line connection can be experienced from the hands. On the basis of the pile frame, push your hands forward slowly, which feels like squeezing heavy objects out and then pulling them back slowly. Be careful not to be too big. The movement distance is about 10cm, and the elbow angle varies between 100- 130 degrees. At the same time, during the exercise, the strength of the round brace surrounded by your arm should not be lost. When pushing out and pulling back, it looks like a horizontal ellipse. The horizontal force increases and the vertical force decreases, and neither force can be lost. This action seems to be a straight push-pull action from the appearance, but it is actually a trajectory of the front vertical cloud. Practitioners should be aware of this by themselves. When pushing out, it is the upper part of the vertical cloud in front, and when pulling back, it is the lower part.
When you are proficient in this step, you can add body movements. The movement of body and hand is an antagonistic relationship. Push your hand forward, and your body will earn back and move forward. When the hand is pulled back, the body moves back and forth, and it can be seen that the posture is the trajectory of standing forward. At this time, it is very important to understand the feelings of the body. When the hand pushes forward, it feels heavy and hard, and the body will inevitably retreat under the reaction of pushing. Similarly, when it is pulled back, the body will be pulled forward again and move back and forth in this state, which is what Gong Zhuang meant by "hands can play with the body".
The next step is to increase leg movements, mainly flexion and extension, which echoes the manual movements. When pushing by hand, the legs are extended, the center of gravity is slightly moved back, and the frame is high; When pulling by hand, the legs are bent, the center of gravity is slightly forward, the frame is lowered, and the whole shape fluctuates like waves.
At this point, the power frame is completed, and the overall action can be summarized in two words, namely, "up" and "down", that is, the power frame of competing piles is greatly expanded and contracted, and the vacant state of competing piles cannot be lost at any time.
When practicing the three-line connection, don't distract your eyes, be full of momentum, and your eyes seem to be able to see through the far part of the sky, that is, you should make the requirement of "eyeing". After mastering martial arts, the spiritual consciousness should be extended. Although the hand is moving slightly, consciousness should feel as if it has been pushed to the limit, slightly pulled, and it should feel as if it has been pulled very close. This is an excellent exercise for the nervous system.
To what extent can the three-line through training reach the standard? With the progress of practice, there will be different levels of experience. Generally speaking, if the trajectory can be compound and smooth, and the whole body can move seamlessly, "you can do it with your hands", which is gradually getting started.
Specific points
The three lines should be recognized one by one and accumulated gradually. Don't try to have them both.
(1) Force originates from the root.
The footwall is the foundation, and the third-line struggle must first be realized from the footwall. The key points of the lower plate are: open the buttocks, lift the buttocks and hang the yin.
Open the tiger's mouth, round your hips, push forward and step back. The crotch is round, and I dare not get up, sit down, enter or retreat. Specifically, the front foot is pushed back slightly and the back foot is pushed forward slightly. These two forces are in opposite directions and resist each other. It feels like tearing the ground at the foot from the middle, the front knee slightly lifts the top (the so-called front heel naturally lifts the front knee slightly), and the rear hip earns, that is, the knees and hips compete with each other. Kneel slightly on the back knee, and wrap the back of thigh slightly inward. Note that the struggle before and after is not the leg's own. However, if these two forces are concentrated around the crotch and make the two legs form an internal connection, the crotch is bound to form a round and stretched state, which feels like an elastic balloon holding the crotch round (Figure 3). So, what is the overall state of the footwall? For example, like a bow, the two ends of the bow fall to the ground, the two feet are like the two ends of the bow, and the two legs are like the bow, constantly collapsing and propping up everywhere, forming a state of internal integration without edges and corners. When the opponent of the lower plate is clearly identified, the opponent of the trunk (spine) can be added.
(2) Spine competition
The general requirements of spine competition are: sitting on the hips and lifting, pulling the neck and pulling the back, gradually lengthening the spine and running through the spine. It feels like "looking at the other side through the partition wall, the cow pulls the cart again", stretching its neck and waist.
In the struggle for the spine, we must first find out the sinking power, that is, the sinking of the coccyx. As the saying goes, "once you lift your ass, you start again." When the sinking force is lost, the upper body and the lower wall are often disconnected and broken, and it is difficult to connect the upper and lower parts, which is easy to be uprooted by the other side. The coccygeal vertebra sinks, and the specific feeling is that on the basis of the footwall struggle, the body slightly presses down and slightly lifts up, which is both sinking and elastic. It is also very important that the gate of life is propped up. Normal people's lumbar spine has an inward physiological curve, which can be known by touching it with their hands. In the state of vertical pile, this physiological curve should be straightened and filled. The specific method is to sit on the coccyx while consciously pushing back the Mingmen point. You can experience it like this: the whole back is attached to the wall, and then the depression of the lower back is pushed back and attached to the wall, which is the feeling. Remember, then stand on the pile and find out how it feels. One thing to note here is that the jacking of the life gate can naturally fill the curvature of the lower back. Don't deliberately push back too much, otherwise it will cause hunchback and abdomen. This is the wrong heap state.
While doing the above two points, there is another point that the lower abdomen should be slightly "gathered" downward, that is, the abdomen should not be lifted upward, the chest should not stand up, and the lower abdomen should be slightly stretched and feel full. This feeling is exactly the same as the feeling of prone pile, which can be realized when practicing prone pile.
After a few essentials have been done, you can find an upward struggle. The essentials are: the jaw is slightly retracted, the neck is slightly raised, the neck is attached to the collar after feeling, and the head is slightly raised. Just pay attention to finding out this feeling. Don't use too much force on the head and neck, which will lead to "rigidity". Generally speaking, it feels like standing on one side of the wall and craning your neck to look at the other side of the wall, which naturally forms a struggle against the sinking trend of coccyx.
The coccyx is seated, the life door is pushed up, the lower abdomen is gathered, the head and neck are lifted, and the whole body is in a state of struggle. The whole spine and the tendons on both sides stretch up and down, like a stretched spring, which is elastic. In this case, the trunk is empty. At this time, you can try to knock on the lower abdomen and ribs, feeling full, elastic and naturally attached.
(3) Upper limb confrontation
After the lower wall and spine are obtained, upper limbs can be added at this time.
The general requirements of upper limb competition are: pulling shoulders and elbows, pulling arms and probing hands, making bones fall to the ground, and piercing arms. Specifically, on the basic frame, crossing your arms is like holding a big tree, but you can't hold it hard. Pay attention to this sentence, "don't hug hard", hug your arms forward, not inward, and at the same time, the inside of your arms and even your chest and abdomen are round and can't have edges and corners. In this state, you can check the big arm and armpit, and you can feel a big tendon stretching under the armpit. Holding the arm, the muscles of the arm stretch elastically in the longitudinal direction, instead of bulging like bodybuilding.
That is, when the arms are folded, the index finger must be lifted as much as possible, and the tiger's mouth is open (Figure 4), which is the key. Only the index finger is provoked, and the axillary tendon reaches the fingertip directly, and the force can penetrate the fingertip, and the other fingers are slightly bent and slightly buckled.
When the third-line struggle can last for 20 minutes without pain, it can be considered as reaching the standard and can be practiced in the third-line joint training.
Matters needing attention
1, time
Generally speaking, standing piles for 20-30 minutes is enough. If there is enough time, you can increase some training time, but generally it does not exceed one hour.
2. Stand on the pile.
When standing on the pile, you can ask your partner to push the frame and front knee of the trainer from all angles for inspection. If the frame is very complete, firm and elastic, it is correct to reset and rebound immediately after being stressed. It's wrong to break up as soon as you try hard, or to try hard to stay.
3. Left and right formulas
Don't neglect the left and right forms, practice them. You can stand to the left for a while and then to the right for a while.
4, three-step achievement method
The procedure of three-step method cannot be changed, and it should be realized step by step, which step can not be ignored, each has its own function and should be taken into account. We can stand in the same place for two days, compete for piles for two days, run piles for another two days and practice alternately.
conventional process
Vertical pile practice method
The common practice methods of standing piles are: feet are shoulder width apart, knees are slightly bent, arms are bent in front of chest or abdomen, the distance between hands is about 10 cm, and fingers are opposite.
Then adjust your figure: keep your head straight, your chin miniature, your ears flat, your shoulders at the same height and your hips at the same height. ...
Then adjust your spirit: look straight ahead with your eyes lower and listen straight with your ears higher. Bai Hui virtual virtual led up. ...
Then relax: check from the top of your head and relax one by one until your knees and ankles are firmly on the ground.
Repeatedly check, adjust and experience the feeling of relaxation and alignment. By this time, you should have achieved the purpose of back support, shrinking across the roots and hanging your hips like a bell hammer. ...
Experience the feeling of "empty collar, heavy shoulders and elbows, chest and back pulling, loose waist and buttocks" ... stand straight and relax ... ",the feeling of being alone, the feeling of being armed with five bows and so on.
At this time, the relaxation is not soft, but the whole body is a whole, in a state of "not loose, not show".
There are not only quiet Gong Zhuang, but also touching Gong Zhuang.
Standing piles is not only an effective way to practice basic skills, but also an effective means to keep fit.
Vertical pile (circular pile)
Stand quietly with your feet shoulder width apart, adjust your body and mind, relax your body, breathe smoothly and have a peaceful mind.
Knees slightly bent, sitting like a squat, hands holding the ball up, hands shoulder width apart, fingers open, palms inward, wrists slightly inward.
Holding the inside out, my foot seems to have taken root. Shoulder sinking and elbow lowering, including chest pulling and back pulling. Hang it a hundred times and fall into the perineum.
Relax your shoulders and don't shrug. The elbow is about three fingers wide, lower than the shoulder, and can also be pulled to shoulder height.
Look ahead and replace all thoughts with one thought. Get up and let it go.
Turn a blind eye, listen but not smell; Everyone who comes is welcome, and everyone who goes is not left.
The pile is comfortable and not stiff, but the action essentials should be correct and cannot be staggered. Keep your head straight, your neck straight and symmetrical.
Xingyiquan is called round pile, and Italian boxing (Dacheng Boxing) is called flat-footed pile holding.