Iron sand palm is one of the highest stunts in China Wushu. The advanced training method of ancient iron sand palm is the secret biography of the immortal iron sand palm master Mr. Gu in the history of China Wushu. Its advanced training methods mainly include:

1, internal skill through palm method: mainly practice iron sand palm to improve the ability of hitting the ball through palm;

2. Side-horse-style fixed-step iron sand yang-strength play: the ability of iron sand palm to swing waist (yang-strength) in fixed steps;

Side-horse-style moving iron sand palm with yin strength: the ability of iron sand palm to adjust its strength (yin strength or yang strength) when moving.

The combination of the above three elements will be successful in 72 days. You can crush stones with yang energy or damage the enemy's brain and internal organs with yin energy, and you can't see the wound on the outside, which is extremely destructive.

note:

1 The advanced iron sand palm training method I taught in ancient times is slightly different from Long Qinggang in posture (designated step). I hope everyone must practice according to my method, which is more suitable for beginners.

Regardless of whether there is a foundation of iron sand palm or not, beginners must implement the principle of hitting from light to heavy when practicing this skill (see below) to prevent hand injury caused by excessive force.

The second iron sand palm training guidance

1, whipping and chopping skills

Gu's iron sand palm is famous for its unique whipping method. This skill is the latest one that I have collected more than ten years' teaching experience. Mainly used for beginners to experience whipping and quickly master the best skills of ancient iron sand palm whipping. It is specially designed for people without foundation, and its skills can be used as backup skills at the same time. In practice, it fills your hands with qi, relaxes muscles and promotes blood circulation, and has endless magical effects.

1 The whole body is loose and upright, feet are about one foot apart, palms are relaxed and palms are backward, as shown in Figure A1;

Keep your arms straight and lift them slightly from the front until they are flush with your head. Inhale at this time, lift your breath slightly to your chest with your mind, and your abdomen is slightly concave, as shown in Figure A2;

3 Then, raise your hands upward (that is, in a semi-circular arc) and throw them down quickly, while your abdomen bulges, as shown in Figure A3;

After repeated practice, take a rest when your hands are tired until you can master and understand the essentials of whipping.

note:

When cutting, your hands should be relaxed and not stiff. When chopping, throw it as fast as whipping, and concentrate your mind on the practice of your hands as much as possible. Breathing should be reversed (that is, the abdomen is concave when inhaling and convex when exhaling, contrary to normal natural breathing. )

2 iron sand palm simulation exercise

Simulation exercise is to select an open space for simulated air training.

Why do you want to do simulation exercises?

Because when you start practicing, you will ignore one thing because you are not familiar with the movements. Like a beginner's bike. At first, you always look at the road and forget to step on the bike or turn, but after you master the movements, you will be able to drive freely. Therefore, before formally practicing the iron sand palm, we must master the correct whipping method, that is, the correct posture.

Iron sand palm simulation exercise

Before the official performance, we should first compare the textbook schema and various performance points for more than three days to simulate the side-horse-style fixed-step iron sand palm Yang-style hard hitting (the simulation can be mastered after 36 days of on-site stepping), and gradually master the correct hitting posture, whip-style hard hitting and the coordination of action and reverse breathing. In particular, it is necessary to strengthen the simulation practice of the left hand, which is not commonly used, so as to beat, throw (iron fist), seal and cut. That is, when hitting the ball, you can naturally change the shape of your palm and hit the ball in turn (in groups). After the movements are coordinated and smooth, you can hit the real object-iron sand bag, which can avoid the disadvantages of focusing on one thing and not concentrating your thoughts because you don't master the essentials of the movements, thus making the exercise effective and making rapid progress.

It is very important to carry out the simulation training of iron sand palm, which will get twice the result with half the effort. This is also my valuable experience in teaching Mr. Sang Hun Lee, a Korean Taekwondo master and director of world Wushu research, in April 1966, because his arm was very stiff when he was practicing Taekwondo, and it was difficult to relax his whip.

Before you formally practice the iron sand palm, you should basically do the following:

According to the requirements described in the textbook, practice empty exercises and coordinated movements to simulate whole body relaxation, natural and not nervous, remember! In this way, when you are practicing formally, you only need to adjust slightly according to the requirements of the textbook and concentrate your thoughts on the iron sandbag.

Note: During the simulation exercise, you should pay attention to prevent the shoulders and arms from being loose (but not loose at all) and the arms from being loose (not stiff), as if they were whips. The hitting speed can be slightly slower at first, and then gradually accelerated after proficiency.

3 iron sand palm from slow to fast, from light to heavy hitting principle

The principle of hitting from light to heavy (that is, hitting speed from slow to fast) is an iron sand palm training principle, which ensures that your palm will not be injured because of careless hitting or overexertion at the beginning, so that the performance can proceed smoothly.

Tap 1-2 minutes each time, and gradually speed up the laying speed after the hands are warm and numb, from light to heavy. The faster the laying speed, the heavier the blow, so as not to hurt your hand.

In case you hurt your hand due to excessive impact, you need to massage the injured part with safflower oil or bonesetting water. 1-2 days to stop practicing, but you need to practice for more than 3 days.

Tip: When doing exercises, focusing on the palm of your hand can greatly relieve the pain in the palm of your hand and overcome the problem of ignoring the blow and easily hurting your hand.

The above three pre-job training instructions are all special training instructions to ensure that you can quickly master advanced iron sand palm technology. I hope that all students will follow it carefully.

72HIH advanced iron sand palm II

Three iron sand palm training method

Advanced training methods are divided into two stages:

The first stage of the exercise is as follows: (45 days of practice)

Internal Skill Penetrating Palm Method-Walking sideways-Treading on Iron Sand-Exercising Strength-Leisure Skill of Cutting Hands-Massage and Blood Activating Skill

The second stage of the exercise is as follows: (practice for 27 days)

Internal Skill Penetrating Palm Method-Exerting Yin Strength by Walking Walking Walking sideways-Idle Skill by Knife Method-Massage and Blood Activating Skill

The following detailed introduction of iron sand palm exercise equipment and exercise methods are as follows:

Appliance: sew a cloth bag with one or two layers of white canvas or thick cloth, with a length of 15CM and a width of 25CM (sandbags of 25 * 35cm for daily use are also acceptable), and it is filled with round iron sand (beans are not suitable). Prepare a wooden stool or an iron stool with a flat surface. When standing, the height of the stool is about 10CM lower than that of the navel, subject to the smoothness when hitting. If there is no suitable stool, choose a flat and fixed place with the same height, but it must be stable.

Exercise method:

1, Internal Skill Penetration Palm Method

The way of internal strength is to inject qi into the whole body and lift the strength through the limbs, so that the bones and muscles are solid when practicing internal strength and the skin is firm and fleshy when practicing external strength. The internal skill training method of iron sand palm, which was passed down directly from ancient times, is a secret method to enhance the practitioner's internal skill in Dantian, develop the ability to penetrate the internal skill in Dantian instantly when lifting the palm, and thus give him the greatest internal skill strike ability.

The first formula

(1) Stand with your feet slightly wider than your shoulders, with your knees slightly bent, with a high stance, your hands drooping naturally, your fingertips facing the ground, your palms facing your body, your head and neck relaxed, and look straight ahead. As shown in figure B 1.

(2) Inhale through your nose, and at the same time, raise your hands to your chest, with your fingertips facing each other and your palms facing up. When inhaling, the air is lifted to the chest and the abdomen is slightly concave (that is, reverse breathing); As shown in figure B2.

(3) Then, turn the palm counterclockwise until the palm is forward and the fingertips of both hands are still opposite. Push your arms forward slowly, push your palms through, and lean your fingers back slightly to let your thoughts penetrate your palms. At the same time, exhale slowly (like pushing two huge and powerful springs), sink into the abdomen (slightly protruding abdomen), and retreat forward until your arms are straight and straight for about 2 seconds. At this time, the muscles of the palm and abdomen are full of strength, and the palm is as hard as stone; As shown in figure B3.

(4) Then relax, continue to exhale slowly, and at the same time draw an arc downward to both sides with both hands (as shown in figure B3- 1), and return to the high horse stance just look.

Inhale and lift, repeat this action for 9 times, and then turn to the second potential.

Second potential

(1) The upward potential remains unchanged. Put your hands on your chest; As shown in figure B2.

(2) Turn the wrist counterclockwise until the palm is down and the palm is pressed down. The gist and ideas are the same as before. As shown in fig. B4

Repeat this for 9 times. After all the exercises, stand up again, take a few steps to collect the work, and then hit the iron sand bag. This method is practiced once a day. If you don't have enough time, you can practice twice a day for about 2-3 minutes each time.

Training instructions

1 When pushing two arms and two palms, the mind must be like pushing two powerful springs with strong elasticity (both imaginary) and penetrate the palm at the same time (that is, the five fingers are slightly tilted back to the palm, so that the mind can penetrate the palm).

Do not breathe hard when performing work. Breathing and movements should be coordinated. The propulsion speed is slow. The head, neck and spirit should be relaxed, not nervous, and the high horse stance should be steady.

If you practice this skill, you can stop practicing the "mixed palm skill" in the iron sand palm 100 days and specialize in this skill.

72HIH advanced iron sand palm III

Double-sided horse-style fixed-step iron sand lifting strength play

Exercise: Choose a quiet place. First, put the sandbag flat on the stool surface or fixed platform, and the body forms a 45-degree angle with the sandbag. Stand at a high position with your feet 60CM apart (as shown in figure C 1), and your body is about 35CM away from the center of the sandbag (the palm strength shall prevail when you feel the impact). Put your hands and half fists on your sides, relax, center your weight and calm for half a minute.

Note: The picture shows the right hand training method, and the left hand practices according to the same steps, but the posture is opposite!

The first racket method: (1) The five fingers of the left hand are straight apart, the palms are slightly downward, and they are placed flat above the sandbag. The five fingers of the right hand are naturally straight and slightly open, the palm is slightly concave, and the palm is raised to the upper right of the head. Elbows naturally bend and droop, and palms are in front of the body. Visually observe the sandbags, relax your shoulders and arms, show a relaxed and energetic state, and focus on the sandbags. (2) The right hand rushed down to the center of the iron sandbag and hit the sandbag with the palm of your hand like a whip. At the same time, the left elbow forcibly returned to the waist to make a fist, driving the waist to turn left 45 degrees, the center of gravity moved forward slightly (the left foot was solid and the right foot was weak), and the figure sank slightly. Note: At the moment when the right hand hits the gauze bag, the palm and wrist should be tightened (that is, the wrist should be stretched). The following four methods should be the same. The palm and wrist muscles are tense and stiff instantly, which means breaking through the sandbag. Key points of attack: a inhale when lifting the palm, and the abdomen is slightly concave (breathing through the nose or breathing through the nose). When you put it down, cooperate with the hand that you put down quickly and spray it quickly. Half of the air is spit out and half is pressed into the abdomen. The abdomen is stressed and the abdomen is self-convex. This is the reverse breathing abdomen sinking method. B when you turn your waist, your upper body should rotate like a vertical bucket, and you can't skew it. Stop, twist and whip should be coordinated, coherent and in one go, so as to strike with the power of the waist. At the moment of packing, the toes should firmly grasp the ground and the knees should bend slightly (that is, the knees should be slightly squeezed). Only in this way can the horse stance just look steady and never waver. C when the palm touches the sandbag, the arm should be straight (not too straight) to reduce the impact resistance of the sandbag, and the head should not shake. D Don't deliberately raise your shoulders, but don't deliberately press them because they don't lift, which will lead to inflexibility and unnaturalness. It's okay for your shoulders to fluctuate naturally during hitting the ball. Just relax your shoulders and arms. E put down naturally and quickly after lifting the palm, and don't stay, so as to avoid stiff and tired arms and affect the whipping effect.

The second throwing method (iron fist): 1, the above formula remains unchanged, and the whole body posture returns to the original posture after clapping. The shoulders and arms are relaxed, and the strength runs through the palm and back (the palm and back are slightly tense), and the rest are the same as before. In the same way as the racket, twist the arm clockwise to make a fist until the heart of the fist is up, and throw it at the center of the sandbag quickly like a whip with the back of the fist (note: the back of the fist is thin and easy to get hurt, so it should be hit from light to heavy). Such as the front and side of Figure 2 of the throwing method. Note: when hitting sandbags, the center of your fist should be up. At the moment of punching sandbags, five fingers should be clenched into fists, fingers and wrists should be as hard as eggs, and the joints of middle finger and forefinger should be the main ones.

The third cut: 1, the above formula remains the same, lift the palm after falling and return to the original posture. Shoulders and arms are meant to relax, and the strength runs through the palm (the palm is slightly tense), and the rest are the same as before. The main point is the same as before, relax your shoulders and arms, and quickly cut off the center of the sandbag with your palm like a whip. Your fingers should be straight when you hit it. At the moment of hitting the sandbag, the palm roll hits the sandbag vertically, as shown in the front of the sectional view of Figure 2. When hitting sandbags with your right hand, you should tighten your palms and wrists.

The third printing method: 1, and the formula remains unchanged. After cutting the palm, the palm is placed on the upper left of the head (different from before), the palm is down, the five fingers are slightly separated, and the rest are the same as before, and the strength runs through the palm root. The main points are the same as before, and the sandbags can be printed quickly with the palm of your hand like a whip. When touching the bag, the palms and fingers are tight, the fingers are naturally open and the fingertips are flexible.

The fourth point method (hook play): the formula on 1 remains unchanged. After printing the palm, the five fingers are slightly open, and the palm is down, but it is intended to be closed soon. Power penetrates the fingertips, as before. The main point is the same as before, like a whip, quickly nail the sandbag vertically in the middle. At the moment of hitting the sandbag, the five fingers are close together (the five fingers are at a right angle to the wrist), and the palms and fingers are tightened hard.

The above five methods are combined into a set of actions (need to practice in groups). Practice your right hand first, then your left hand. After you practice your right hand, practice your left hand with your right foot in front, and your body forms a 45-degree angle with the gauze bag, which is the opposite of your right hand hitting the ball. Each hand holds the iron sand bag once 10 minute (that is, the left and right hands play for 20 minutes), and after practicing one hand 10 minute, the other hand 10 minute, this is the performance. Just do it once a day. The number of strike groups in 10 minute is generally around 80. (Note: The number of strike groups is mainly to limit the frequency of your continuous strike, and don't strike too slowly. After mastering the normal hitting speed and frequency, you can take the time as the standard, regardless of the number of groups), and the hitting time per hand should be around 10 minutes, not too much. Most of them get tired easily because of the extreme fatigue of their palms. After the exercise, you must do a good job of leisure work and massage to promote blood circulation, and you must never be lazy, otherwise it is absolutely forbidden to practice. Tip: If you master the hitting time, you can deal with it for one hour within your eyesight, so that you can practice on time. It doesn't hurt a little, don't insist, but each hand should not exceed 5 minutes. Idle work: Do it according to the "Whip Hand Swing Work" mentioned above, but you must shake your hand while walking, loosen your fist tightly, let go, punch again, let go ... and shake hands for more than 36 times by activating your palm and whole body qi and blood. Special guidance: If time and energy are limited, you can also practice according to the iron sand palm condensation method. That is to say, concentrate on practicing only the three methods of shooting, cutting and throwing (Tiequan), practice 12 minutes every day, and train each hand for 6 minutes. The number of hitting groups for 6 minutes is about 70-80 (the three methods are one group, hitting in the order of shooting, cutting and throwing), which is extremely simple and effective. (You can also practice walking.