Preparation type:
Stand with your feet together, relax, hang down your hands, keep your head and neck straight, and look straight ahead (Figure 1). The following Gong Zhuang begins with the preparatory type, so I won't go into details here. Exercise: ① Open your legs back and forth and stand in a left lunge. The back heel must be in a straight line with the front toe, the back leg should be straight, the front leg should be arched outward, and the thigh should be parallel to the ground. The front knee should not exceed the front toe, and it is most suitable to be flush with the toe. The front and rear toes are slightly buckled, and the knees are also buckled. Key points: the outer side of the upper body faces forward, but the lower body, that is, the navel, must face forward. This is the so-called "single waist method". Pay attention to the chest and back, the tongue is on the palate, the head should be straight, the neck should be straight, and the chin should be slightly retracted.
(2) Linkage, the two arms extend back and forth at shoulder height, such as lifting water, holding hands into fists and wrists down. Armwrestling is one of the characteristics of this school. Generally, the fist eye is upward, and the fist eye inclines to itself after wrist slapping (Figure 3). The front fist eye is bigger than the tip of the nose, the front fist eye looks slightly at both eyes, and the back fist eye refers to the same ear. Shoulders droop and elbows droop (Figure 4). Point: Relax your shoulders and lower your elbows. Baihui point on your head and Huiyin point on your crotch are in a straight line. The tip of the nose is opposite to the navel. Your breath sinks into your abdomen, your tongue is above your palate, your body fluid is swallowed, your nostrils breathe naturally, and your whole body muscles relax. Your intention is not to exert yourself. Opposite the door means "chest, fingers facing each other, hands like two doors". The training method is as follows: open your feet back and forth, about one and a half feet apart, with both feet touching the ground, with the front toes slightly buckled inward and the rear toes slightly tilted outward. Grasp the ground with ten toes, the soles of the feet are empty, the front knees are slightly bent, and the hind legs are bent about 90 degrees. Hips should not be behind heels. The upper body is tight and close to the chest and back, the neck is straight, the chin is slightly retracted, the arms are slowly raised from the front, and the palms are inward, slightly higher than the chest; Then, the two arms turn backwards from the inside down to the outside, with palms facing each other, forefinger slightly picking, palms facing outwards, thumb slightly bending, and both arms slightly supporting to both sides at the same time, with rounded shoulders and palms slightly supporting forward together (Figure 7). Point: Put a paper lantern between your chest and your arms. You can't break it by force or make it fall off. It is required that the tongue is on the palate, the upper body is upright, the breathing is natural, and the eyes are looking straight ahead.
All the pile methods mentioned in this paper are practiced from left to right except for three rounds of piles. You should choose places where the air is fresh and not easily disturbed, such as parks and other places. At first, I have to practice every morning and evening, and I have to stand for more than ten minutes for each kind. Later, with the deepening of practice, I can only practice every night, and the time will be gradually extended to more than half an hour. At the beginning of exercise, when your legs feel sore, you can pat the thighs and calves with two palms at the end. The palm of your hand should be recessed, recessed, so that you can hold your breath and pat your legs. Regular practice can strengthen the support of all joints of the body, make the footwall of the body stable, not only achieve the effect of strengthening muscles and bones, but also cultivate internal strength and increase skills.
Linqing altar leg
Author: Wei Qingxin
Linqing Tan Leg is a kind of boxing which mainly combines flexion and extension leg technique with footwork technique, so it is named because the legs are fast, strong and brittle. Linqing Tantui originated from Longtan Temple in Linqing, and enjoys a high reputation in Wulin for its unique and exquisite leg skills. Linqing County in the Western Han Dynasty was named after Linqing River. The name of Linqing began in the first year of Zhao Jianping (330) and the first year of Tang Zhenguan (627), and Linqing was transferred to Maozhou at the beginning of Linqing, then in Cangji Town. Namely Cangshang Village (Tongcun Village) in the southwest of linxi county. Longtan Temple was built in Zhenguan period of Tang Dynasty. The temple is quite large, with an area of 100 mu. There are many people who worship incense in ten miles and eight townships. The custom of temple fairs still exists today. Longtan Temple is named after its proximity to Longtan. Longtan is about five kilometers away from linxi county municipal government. At that time, it was a pit pond, which had accumulated water for many years and was as deep as ink. There is a mass of mud in the water, which looks like a dragon playing in the water. It is said that during the rainstorm, the water rises without sinking, so it is called Black Dragon Pool. Longtan is still there, but it has already dried up without water. In June 2000, 65438+ 10, Beijing Linqing Tantui Research Association established Longtan Temple site here. At the beginning of the Ming Dynasty, Wang and Wang moved here from Hongdong County, Shanxi Province, and settled in Chengcun Village on the west side of Heilongtan, hence the name Longtan Village. Longtan Temple turned from prosperity to decline. He Cheng, who presided over the temple fair, was a native of Laoguanzhai, Linqing. Because he owned cigarettes exclusively and obviously owned land, his family moved here, and later a village was formed, named after his surname and temple. Linqing Tan Leg was created by Kunlun Master, a famous master in the Five Dynasties and the Later Zhou Dynasty (the real name cannot be verified). When the master was ordered to make an expedition to the East China Sea (now north of Tancheng, Shandong Province), the later Zhou Dynasty was destroyed by the Song Dynasty and returned to the army, forced by the general trend, that is, he was buried in Longtan Temple in Linqing, and his hair was cut into a monk, named Master Kunlun. Linqing has always been a battleground for military strategists. According to the Records of Linqing County in the Republic of China, during the reign of Ji Dynasty, three towns in Hebei refused to obey orders, saying that Ge and Weibo became useful places, which were consolidated in the Five Dynasties and bloody battles were frequent. During the Zhao and Song Dynasties, half of the troops stationed in Hebei were stationed. There were many wars in the Five Dynasties. Since the development of Yongji Canal in the four years of Sui Dynasty, Linqing has become the main traffic artery between north and south. During the Song, Liao, Song and Jin Dynasties, the North and South confronted each other, and Linqing was always at the forefront of the war. Linqing's environmental location is the only way for the master to go to the East China Sea, which makes it not surprising that Master Kunlun became a monk in Longtan Temple. Kunlun is the name of the master after he entered the temple. Master's medical skill is exquisite, so I'm afraid I'll lose it. So he set up a gate in Longtan Temple to accept disciples, and saw that there were many kinds of martial arts, but he lost his leg skills. The leg technique is strong and full of concealment, so martial arts and medical skills are integrated to develop a unique pool leg martial arts. According to legend, Song Taizu called a tournament in the world and selected eighteen best boxing schools, which were named eighteen schools in the Song Dynasty, and Tan Leg was listed as the first of the+eight schools. Later, six famous families were selected, including Tan Leg, Chuanquan, Dahongquan, Xiaohong Spring, Huaquan and Shaolinquan, referred to as Tan Chuanhong Hua Shao for short. In the 14th year of Zheng De in Ming Dynasty (15 19), Ning Wang rebelled and Ming Taizu Zhu Houzhao personally marched south. Master Ji Xiang of Shaolin Temple led monks and soldiers with him. In Linqing, Wu Zong disappeared for a month, and all the officials didn't know where the emperor was. Master Ji Xiang has been longing for Linqing Tantui for a long time, which just gave him a chance to visit Longtan Temple. Therefore, Master Ji Xiang personally went to Longtan Temple to meet the abbot of Longtan Temple, the descendant of Master Kunlun, and the heroes respected each other, which meant reunion after a long separation. The two tried their best to learn from each other, but they lost to each other's leg skills. They closed for three days and meditated, but they couldn't understand. As a result, Master Yuekong pushed the door and said that he was willing to teach leg skills. However, due to their qualifications, they were not allowed to teach their skills as apprentices, so they invited Linqing Tantui to communicate with Shaolin arhat boxing. The Ming Dynasty is an era of great development and transformation of China Wushu, and it is also an era of rapid growth of Shaolin Wushu and its great social impact. In the Ming Dynasty, Shaolin monks were officially listed as "rural soldiers" (similar to modern reserve) by the state, and Shaolin monks were repeatedly called up by the court to participate in the war. Especially in War of Resistance against Japanese Aggression, he made great contributions. In the middle and late Ming Dynasty, Shaolin monks became so famous that there was a saying that Shaolin was the world's martial arts. The meeting of the two masters has greatly changed the two excellent boxing styles. At this point, Linqing Tantui had arhat boxing, and Shaolin Temple also had Tantui. Later, the Shaolin Temple changed its boxing frame and added two paths, forming the Shaolin Twelve Tantui. So far, there are two training methods in Wushu: 12 and 10. Tang Shunzhi (1507- 1560), a famous anti-Japanese fighter in the Ming Dynasty, clearly recorded the method of training the pool legs: "It is convenient to use the pedal when kicking upright on the ground, but not enough when kicking parallel, and flint should be used when kicking far away". This fully shows that bouncing legs was a very popular boxing in Ming Dynasty. Tantui reached its peak in Qing Dynasty and gradually spread to other sects. Such as Liuhe Tan Leg, Tea Boxing Bouncing Leg, Jason Wu Tan Leg, etc.
The following examples illustrate the original relationship between Tan and Linqing's legs:
Linqing pushed the authentic biography of Kunlun master, leaving Tan to push ten punches.
All the way forward, single whip potential, two-way cross bounce, three-way horse-riding, three-way hammer potential, four-way oblique kick, supporting block, five-way planting, six-way hook-splitting, solo exhibition, seven-way palm-pressing potential, eight-way turn-stamping, nine-way locking palm of yin and yang, and ten-way flying arrow-step bomb. Scholars don't think that the potential is single, and the mystery is profound. At the same time, this book introduces Tan Leg, which Liu Zhennan learned from Shanghai. At that time, Tang Hao (a famous martial arts historian), Zhou, Liu Shouge and others all learned Tan Leg from Liu Zhennan. When Guofu Zhu wrote this book, he was the curator of the Central Wushu Museum. Liuhe Tan Leg Song is: A whip is absolutely hung on the head, two legs cross around the three heads and three legs, and the plow falls down. Four legs support the skater, so five legs and five flowers are hard to keep up with. Six legs are blocked with some legs, seven legs are shaken with fists, and eight legs are not relaxed.
Wang Ziping's Full Bouncing (edited by Wang Jurong) is a biography of Kunlun Mountain in the world. Bouncing techniques emerge in an endless stream, such as sweeping the pole, two-way cross drilling, three-way smashing night plow, four-way supporting and sliding, and so on. Six roads forge ahead, seven roads chop and cover, eight roads knock and stomp, nine roads turn around, and ten flowers pass by like arrows, which makes the world even more unbearable to kick. Cross left and right, run on tiptoe, flip and split, and pull your legs to protect your head. Double-spread footwork, make the chain stand out, kick with one foot, and lock both sides of the crotch with two palms. The arrow in the air is cleverly hooked on the chain machine, and the lyrics of other sects are similar to the above. It is not difficult to see the influence of Linqing Tantui on other sects and the inheritance relationship between them.
The word "Tan" in Tan's leg in Linqing was named after the word "Tan" in Longtan Temple, but scholars gradually changed it to "play", which means "when sending the leg, use the exciting force to take the ejection potential". The strength and characteristics of other schools of boxing are different, and they have changed accordingly. The courses have increased and decreased, which is gradually drifting away from the authentic kicking method in Linqing. In addition, Linqing Bouncing Leg attaches importance to the practice of internal and external skills, while other Bouncing Legs only have external skills training, but there is no internal skills training content. So in order to distinguish and identify, every domestic worker is typing this word. However, the earliest sports group in China-the "Twelve Legs Spread" of Jason Wu Sports Association still uses the word "Leg Spread". In the past, all the students who studied martial arts in Jason Wu Sports Association started with Tan Leg, and the old members of Jason Wu Sports Association also practiced Tan Leg as the basic routine for getting started. Fang Changsheng, head of the Wushu teaching and research group of the Department of Physical Education of Shanghai Education College, is an apprentice of Mr. Wang Fenggang of Jason Wu Club. In his book "Tantuidui" (1983 edition), he clearly recorded that Tantui originated in Longtan Temple in Shandong Province, and made a clear explanation of the spread of Linqing Tantui to Wujinghui.
Characteristics of forest leg practice
The main feature of Linqing Tan Leg is that it pays equal attention to both internal and external merits, and pays attention to Gong Zhuang's merits. Ten-way pool legs are the foundation, standing piles regulate breath and store energy, and equipment training and beating must be combined to strengthen the body and prolong life. As the name of a boxing school, Linqing Tantui is called leg instead of fist, which shows its sports characteristics and is a school known for its leg skills. Boxing proverb says: "Hands are two doors, you can hit people with your legs", which means that you should give full play to the characteristics of strong legs and great concealment, which can make people hard to prevent in hand-to-hand combat. "If you don't practice your legs, you will be an old daredevil" and "If you don't practice your legs, you will regret it". In boxing and offensive and defensive fighting, the lower plate is inflexible, and the legs and steps are reluctant, which leads to the unstable standing of the supporting feet and is bound to lose strength and fall. Fight only upper limbs without lower limbs, lose half first. "If you don't practice boxing, you will be empty." Merit refers to merit, martial virtue, "judging the heart with literature, defending virtue with martial arts", and the second refers to merit, skill and skill correctness; The third refers to practicing internal strength, that is, practicing luck, adjusting breath and nourishing the spirit. Linqing altar push pays attention to low plate downward, emphasizing the strength of legs, crisp and compact, powerful but not fierce, and takes root. The content is symmetrical left and right, corresponding up and down, and the trend is stable and orderly. Techniques include punching, pushing, splitting, holding, stabbing and splitting, leg methods include jumping, pedaling, hooking and arrow-shot, hand types include boxing, palm and hook, and footwork types include bow, horse, servant, virtual and rest. Both technique and footwork require speed and strength. In short, there are five requirements: hand, eye, posture, gait, coordination, hand rotation at will, eye in hand and step with you, namely, hand, eye, foot, body and step. The drill has a coherent momentum, clear rhythm, ups and downs and smooth strength.
Linqing Tan Leg requires high support and movement for shoulders, waist and buttocks, especially the footwall is stable and powerful. Therefore, we attach great importance to Gong Zhuang's practice. There are many pile methods, mainly including three-circle pile, single whip pile, Long Fu pile, three-in-one pile and opposite pile. It is mainly to stabilize posture, adjust breath, cultivate internal strength and cultivate true qi. At the same time, self-mediation can be carried out through standing piles as a way to improve self-moral cultivation. A brilliant martial artist, a respected martial artist, should first be a modest gentleman and a model of healthy morality. Brave and aggressive, bullying and afraid of hard work, not worthy to be a martial artist. Tantuidui, also known as "connecting Tantui" or "docking Tantui", is actually the so-called demolition. It is a two-person attack and defense drill based on single-person practice, and its key requirement is practicality. Through the repeated practice of skilled movements, reasonable attack and defense, and tacit cooperation, we can cultivate their awareness of attack and defense and master certain fighting skills, so as to achieve the ability to resist violence and defend themselves. Linqing Tan Leg Method has many routines, including short boxing, ballastless boxing, shelf boxing, hexagonal boxing and twenty-four boxing. And there are many kinds of musical instruments. Besides swords, spears and swords, the more distinctive ones are swallowtail cymbals and horse-blocking combs.
The development of Linqing Tantui is closely related to the historical, social and cultural background, and it evolves with the evolution of history and the replacement of the times. 1March 1989 10 Linqing Tan Leg Method Research Association of Beijing Wushu Association was established. In May 2007, CCTV and the Chinese Wushu Association held the "China Wushu Forum" in Yuncheng. Linqing Tantui appeared together with other 15 most influential and legendary boxing methods. CCTV's "Travel All over China" column visited Linqing in person, and spent a week filming Linqing Tantui on the spot, and broadcast it with the title of "Tieta Tantui". In 2009, Linqing Bouncing Leg was listed as an intangible cultural heritage of Shandong Province. In June 2009, Linqing also established Linqing Tantui Research Association. Linqing Tantui, as a member of the martial arts family, has been gradually displayed around the world, and its technology and theory also serve people's health and cultivation in breadth and depth. It has become an emissary to spread friendship and improve health. Wushu needs the world, and the world also needs Wushu. In this case, we should vigorously carry forward the Chinese Wushu culture and excellent traditions, and be brave in absorbing, communicating and integrating various cultures in the world, so that Wushu can move from classical to modern, become an important part of the real world culture, and become a part of the world sports culture that best represents the characteristics of oriental culture. I think all martial arts lovers and people who care about martial arts are deeply looking forward to this day.