Hunyuan piles include squatting list, holding list, shooting list, smashing list and lifting list. (I've never heard of Dantian and Bendantian)

Squatting in the field. The lower limbs are the roots of the human body, supporting the body and carrying loads. The trend of boxing and the outbreak of Pentium are also inseparable from the stretching of lower limbs, so it is extremely important to enhance the function of lower limbs. Squatting belly pays attention to "squatting for a long time", breathing naturally, holding your breath in your belly, lifting your feet slightly, absorbing the air of the earth with your mind, and soaking your feet with sweat (referring to ancient cloth shoes), which means that you are not stiff after suffocation and feel comfortable. Standing in a tiger step is like a stone pillar falling into the ground. Can't push, can't press, fight as steady as Mount Tai.

Holding the field and holding the abdomen is a kind of beam-spreading pile with additional technology. Body down, hands up. When the body is tied, the fingertips are not above the knees. When the body is lifted, hold the abdomen with both hands, with the aim of sinking and holding the abdomen. Used in boxing, it means walking with your hands, stepping on your hands, pressing the button and sending it to the end. Hand from the abdomen, back to protect the abdomen, training skills and footwork are highly unified.

Shoot Tian Dan. Abdominal injection is a method to nourish the burst of abdominal strength. The outbreak of internal strength is the reflection of consciousness in action. You can change the technique in an instant one inch before, instead of one inch after, and the internal force erupts instantly, cultivating lightning adaptability.

Hit Tian Dan. Breaking the abdomen is the lateral function of nourishing the abdomen. The rollover of the mind fist relies on the roll of the abdomen. Tian Dan's side roll, pulling skills instantly change sides, oblique hit, so there is a saying of "oblique, oblique." When the opponent attacks from the front, I lean to avoid its edge, but when I lean, I defend and smash, and then turn to attack.

Raising a single field is the opposite of posture and technology, that is, the progress of girding the abdomen is low, while the technology is high, the footwork is low, and the technology is high, just like "the lion opens his mouth", which is not only uprooted, but also pointed.

All five kinds of Gong Zhuang are beam-stretching (squatting in Dantian is half). The beam expands to sink into the abdomen, reaching the meaning of the whole body, just like the nature of the spring, the beam is a compression spring, and the expansion is a stretch. The difference is that technology has its own requirements. Holding the abdomen has the consistency of hands and feet, and patting the abdomen has the suddenness of conditioned reflex. Playing farmland has the spirit of freedom of attack and defense, and raising farmland has the power to attack from low to high. From the analysis of the power route, there are not only the cross forces of positive and oblique integration, but also the combined forces of high and low drops, as well as the recoil force to avoid hitting. Therefore, practicing Gong Zhuang well is equivalent to entering the boxing door, knowing the function is equivalent to knowing the boxing method, and using strength well is equivalent to mastering the mental boxing. In a word, practicing Gong Zhuang is a solid foundation for boxing.

Gong Zhuang practice.

Squatting in the field. Keep your feet together and stand at attention evenly. Keep your eyes straight and your hands on your abdomen. Press the palm of your left hand to the palm of your right hand, and then make a binding action. That is, the head is slightly inclined, the chest is slightly culvert, the legs are slightly bent, and slowly squat. With a corset, the arms droop slightly. When drooping, buckle your shoulders to enhance the chest connotation, put your arms together, turn your arms inside out, put your palms forward, put your palms together, and let your fingertips fall to your knees. At this time, the situation is "monkey view", and the body gathers into three circles (collar, chest back circle and leg bending circle). At the same time, the three tips (nose tip, knee tip and toe) are hung in a line to keep the center of gravity balanced. There is no limit to the squatting time in Dantian, depending on your physical strength. Natural breathing, muscle relaxation, cohesion. It is normal to feel bloated and numb, and natural comfort is a skill response. The longer you squat, the deeper your skill, which is the basic requirement of dantian squatting.

Embracing Tian Chan Embracing Tian Chan is the continuous development of squatting Tian Chan, which is both binding and exhibiting. After squatting, slowly kick your legs and stand up, hold your chest out, put your chin on your head, and then buckle your hands on your abdomen to recover.

Shoot Tian Dan. The posture is still very developed, but the technique has changed. When shooting the right lens, the right arm is tied up and lifted horizontally, and the back is upward, showing a figure-of-eight hand (thumb and forefinger are crossed, and the other three fingers are clenched), and the left hand is protected inside the right elbow bend. In the exhibition, the right arm is turned and folded to show its potential, and the right elbow is folded and abdomen is closed, and then it is re-shot in a forward stroke, and the back is changed upwards. When collapsing, the arms rotate and twist, and the left hand never leaves the right elbow regardless of the collapse reflection. If you shoot the left, tying it up will raise your left arm, and so on.

Hit Tian Dan. Take the right spike as an example. When binding, raise your right arm horizontally, put your elbows at right angles on your chest, and hold your fists in vain. During the exhibition, Dantian turned left in front of his head, left his right shoulder to catch the front, left his right arm down, and pulled his left hand back to make a left turn. When you show your body, turn around and twist your fist to hit it. Make a reverse motion when hitting the ball to the left.

Raising the field list to raise the field list means that your hands are tied to raise your body and your hands are put down. When tying, raise your hands up from your abdomen, put your hands together, put your fingers up, follow your chest until your mouth is flat, then turn your palms, with your back up and your palms down, and fall from your chest to your abdomen. Roll your hands forward into a vertical circle.

Gong Zhuang necessities

Essentials: (1) Three points should be aligned. The round pile is round, with the tip of the nose, the tip of the knee and the toe vertical, like a big circle cut into two pieces, which is the bright circle of Yin and Yang. When the three tips are aligned, the center of gravity is moderate, neither leaning forward nor leaning back. Qi can sink into the abdomen, the center of gravity is at the foot, the strength can be rounded, and the strength can be freely exerted. (2) Three hearts will tremble. Three hearts refer to Baihui point at the top, Yongquan point at the foot and Laogong point at the palm. Three points are the extreme points of the human body, and the point at the end of the shock is full of strength, which can push the strength to the four points, otherwise you will hold your breath and have poor strength, and it is difficult to achieve excellent kung fu. How to shake? When binding the body, the soles of the feet are slightly raised, the palms are slightly bent, the apex of the heart is miniature, and the three hearts inhale and fill the whole body. When you show your body, your feet are slightly pedaled, your head is slightly topped, and your hands are slightly stiff. Soft practice and soft shock, just practice and just shock. (3) Be firm and flexible. Combining rigidity with softness is strength, and both methods should be used to practice strength. The standard of "rigidity" is "brittleness, fierceness, quickness and solidity", that is, brittleness, fierceness, quickness and solidity; The standard of "softness" is "lightness, agility, uniformity and slowness", that is, softness, flexibility, symmetry and slowness. These two exercises can be reflected in the process of stretching, but they need the "stretching and nailing" of the lower limbs to cooperate tacitly. (4) the hips should be closed. The round pile is round, so the hips can't be pulled up when sitting. If the hips are not round, there will be tension, and the curvature of the abdomen will not break out. (5) chest and abdomen. When the chest is covered and the abdomen is closed, the middle part will be sunken, which is beneficial to closing the door, nourishing Dan and storing qi, and it will have a considerable impact when the internal strength breaks out. (6) sink your shoulders and hang your elbows. Shoulder and elbow are the root and middle joints of upper limbs, which are important parts of Wushu. Only by sinking shoulders and hanging elbows can the two joints be used flexibly. (7) relax nature. Gong Zhuang's exercises must be relaxed, natural and flexible, instead of holding his breath, he should be stiff and spiritual. Only by withdrawing one's physical strength can one develop real skills. (8) Good luck. Breathing through the nose and breathing through the mouth, breathing through the beam is the luck method of the mind, which is the method of yin and yang, aiming at urging strength with qi and achieving it in one go. (9) Pronunciation should be crisp. There is a saying that psychological boxing is soft and firm, that is, it is to hit fast (that is, to be steady), push your feet, push your head, stiff your hands, gather your heart, be full of gas and be strong. At the same time, we should shout "Oh", and the voice should be crisp and short, aiming to glow with great strength and reach four points. (10) The eyes are wonderful. Eyes are the monitoring gods who can see each other's psychological changes, and also the screen that reflects the changes of boxing. In order to hold the boxer firmly and change his fist at any time, my eyes must be fixed on the opponent's eyes. In order to keep the "viewpoint" unchanged, it is necessary to adjust the visual angle, control the viewpoint from top to bottom, make the two lines of sight intersect and keep the viewpoint unchanged. So it is also called "eye and eye closure".

Gong Zhuang is divided into two steps: static training and dynamic training. Static training means standing still, and the first step is dynamic training, all of which are holding, patting, smashing and lifting. Moving step is a virtual spirit step, a tiger step. Whether static or dynamic, you need to be proficient in both rigid and flexible methods. When training flexibility, remember that "slow is too fast"; When training stiff, remember that "fast is too slow"; At the same time, we should pay attention to combining rigidity with softness. Deep internal strength nourishes the strength of Tian Dan.