1, measuring distance: spread your feet one shoulder wide and naturally stand about a foot away from the wall with your back against the wall. When the upper body leans forward, if you can leave the wall naturally without deliberate efforts, it means that the distance from the wall is moderate. If you need some force to leave the wall, it means that the distance is a little far and you must get closer.

2, fall: a little fall, the knee does not have to bend too low, the whole body is relaxed, and the upper body remains upright.

3. Hit a wall:

(1) The body above the hips leans back on a flat surface, so you should lie back naturally. Don't lean back deliberately, swing your hands naturally. Those who pursue kung fu can hold the ball with both arms (holding the ball when hitting the wall and hanging their arms when leaving the wall).

(2) At the initial stage, the impact surface is below the scapula, and one, two or two impacts are not allowed, otherwise it will be uncomfortable.

(3) At the moment of impact, exhale naturally and don't hold your breath. As for whether to build bridges or not, bite the tongue, let nature take its course.

4, away from the wall: through the upper body leaning forward, naturally away from the wall, can not deliberately force away from the wall; When the back is away from the wall or upright, the whole sole of the foot should still be close to the ground, and the knee curvature is fixed (slightly curved) without ups and downs.

Second, matters needing attention

1, with drooping hips, slightly bent knees and loose back.

2, against the wall or away from the wall, the body should be relaxed and natural, and there can be no deliberate movements.

3. when leaning against the wall, pay attention to the crotch and lie behind the upper body. When you leave the wall, you should rely on the strength of your upper body leaning forward to keep your hips away from the wall. Don't use force. Keep your feet close to the ground and don't lean.

4. When the hips are away from the wall and the upper body is vertical, the knees that fall off the hips should still maintain their original posture, and there should be no ups and downs.

5, hands should droop, swing naturally, don't be stiff.

6. Breathe naturally, especially when you hit a wall.

7. The wall must be smooth. Check when you collide, and there can be no bumps. It is forbidden to "hit the tree", otherwise it will easily dislocate the vertebrae and even cause hemiplegia or total paralysis.

Third, the analysis points

1, which requires the whole body to relax, not to contribute, not to be stiff, especially at the moment of impact; The main function is to make the internal organs vibrate with the body hitting the wall, so as to avoid the tension of muscle ligaments due to output and affect the effect of organ movement.

2. Relax the whole body, especially the waist and back, and pay more attention to the idea of the moment of impact, so that it can massage the acupoints of "Du Meridian" and "Foot Taiyang Bladder Meridian" during the impact. And it can accelerate the blood circulation in the back, especially the venous return, so that the blood supply in the head is not affected by the slow return.

3. When hitting the wall, qi rushes to the Du Meridian. When leaving the wall, the qi on the head leads to Ren Meridian and collides with the wall. Ren Meridian and Du Meridian walk once, that is, as Qigong said, "Zhou Xiaotian Gong" is also true!

4, against the wall: the impact surface is required to be below the scapula at the beginning, and only one sound can appear at the moment of impact, which is related to the fact that most of the viscera are in the abdomen except for feeling comfortable; Of course, after a long time, when hitting the wall, the whole back (including shoulder blades and ridges) should be the impact surface. If you just want to hit a certain point or face on your back, you can't do it. However, if the impact surface is only placed on the "clip ridge" of Zhongshan point at the beginning of learning, it will make people feel uncomfortable and may discourage beginners. It is really inappropriate!

5. Hands: It is appropriate to hang naturally, that is, when you leave the wall, your hands are forward, and when you hit the wall, your hands are backward; Its advantages are: hands can be relaxed, with the help of the power of swing, the body can hit the wall from the wall, reducing the problem of beginners' deliberate exertion, especially taking the opportunity to exercise their hands and experience the feeling of swing, so as to reach the realm of "Tai Chi is not started until it is started" as soon as possible; As for whether to put your hand on your chest, one is to concentrate your internal forces, and the other is to avoid scapular injury. This is a personal experience, depending on the chances and feelings of the reader.

6. Footwork: the feet are parallel to the shoulder width, and the distance between the heel and the wall is based on the principle that the upper body center of gravity can easily and naturally leave the wall. As for the center of gravity, whether you are against the wall or away from the wall, you should try to relax your whole body (especially the back of your lower back) through your mind, so that qi and weight can sink to the support of the whole sole.

7. Breathing: Tai Ji Chuan's "exhaling" and "inhaling" are all done naturally with his nose (Taoist health says: the best pranayama is not pranayama), and the key point is never to hold your breath or stop breathing at the moment when you hit the wall, so it is appropriate to let it naturally spit out (especially not to deliberately exhale from your throat); As for whether it is necessary to cross the bridge, it depends on whether you will bite your tongue. If there is no such worry, it is natural.

8. Taboo: Pregnant women, people in physiological period, people who have had a full meal or people who have had surgery for less than one year should not practice, while those who have heart disease, high blood pressure, weak body or are over 50 years old should be accompanied by a coach at the initial stage. What needs special emphasis is that hitting the wall is not hard, but naturally leaning against the wall when the whole body is completely relaxed, so that the muscles and ligaments on both sides of the zang-fu organs naturally vibrate in a moderate balance to purify the body. If you want to hit the wall hard, you naturally have to lean against the wall. Therefore, we must let nature take its course and practice for a period of time to adapt, and the strength will naturally be added.

Shanmin Sports wishes boxers good health and worry-free sports ~