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? (1) Flat boxing: the boxing type is unchanged, and the boxing center is downward.
? (2) Standing fist: the fist type is unchanged, and the fist eye is upward.
Key points of action: You can do fist-clenching exercises at any time to achieve natural, flexible and accurate goals.
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The fingers are naturally straight, the roots of thumb and little finger are slightly inward, the index finger is outward, the jaws are clamped, and the thumb end is outward.
? Palm types can be divided into vertical palm, upturned palm, prone palm and horizontal palm.
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? (2) Palm up: the finger type is unchanged, and the palm is up or the palm is tilted up.
? (3) Prone palm: Finger type remains unchanged, palm down.
? (4) Cross palm: the type of finger is unchanged, and the outer side of the little finger is outward.
In practice, you can use your spare time to practice changing the shape of your palm by alternately stretching your left and right palms, or practice both palms at the same time. You can also practice various palm shapes with tai chi pile Gong.
The fingertips of the thumb, forefinger and middle finger are pinched together, and the other fingers naturally bend inward in the palm, with a round jaw and a slightly bent wrist.
Note: Don't be stiff and clumsy when hooking, but relax naturally. You can do more hook practice in your spare time. You can practice with tai chi pile Gong.
Stand with your feet back and forth. Bend your knees on your front legs, and the tip of your knees should not exceed your toes; The hind legs are slightly flexed, the toes lean forward, and the center of gravity is biased towards the front legs. The right potential is the same as the left potential, but in opposite directions. See figure1o.
Note: you can practice alternately with the left and right potentials of the password when practicing. You can also combine manual movements with left and right lunges, such as left and right oblique lunges.
Feet parallel, about three feet apart; Bend your knees and squat with your thighs slightly above the level; Sink your hips and close your hips; Upper body integrity; The center of gravity is on the right.
The left center of gravity is the left standing posture. See figure 1 1.
Note: you can practice alternately with the left and right potentials of the password when practicing. You can also combine manipulative movements with left standing posture and right standing posture exercises, such as left and right hand dressing exercises.
? (1) The legs are bent, and the vertical and horizontal distance between the two heels is about 5 cm. Front foot support weight; The forefoot of the hind foot is empty on the ground, and the heel is off the ground. See figure 1 2.
Note: you can practice alternately with the left and right imaginary steps of the password. Is it okay? Combine manipulative movements with left and right virtual step exercises, such as the left and right white crane wing-shining exercises.
(2) right imaginary step: the left leg is arched and the knee collapses; Right foot forward, toe on the ground, heel up, enter the imaginary step in front of the right. The left imaginary step is the same as the right imaginary step, but the direction is opposite. See figure 1 3.
Note: When practicing, you can alternate left and right imaginary steps with passwords, or you can combine manipulative actions with left and right imaginary steps, such as left and right imaginary steps.
Right footwork: the left leg bends and bends, and the body center of gravity is on the left leg; Straighten the right leg, lower the servant, and land the right foot with the sole of your foot, forming a right servant step. See figure 1 4. The left footwork is the same as the right footwork, but in the opposite direction.
Note: When practicing, you can practice alternately with the left and right steps of the password, or you can combine the manipulative movements with the left and right steps, such as sparrow and earthworm exercises.
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Right rest: the right foot is lifted forward, the left foot falls on the left front side, and the toes swing outward; Lift the heel of your left foot, and then squat down with your legs down into a right rest step (right disk step). The left rest step is the same as the right rest step, but in the opposite direction. See figure 1 5.
Note: During practice, you can alternate left and right rest steps with passwords, or you can combine manipulative movements with left and right rest steps, such as rest and palm-covering exercises.
Make a fist with both hands half-clenched, with the fist back attached to the waist, as shown in figure 1 6. The right foot takes the heel as the axis, the toes swing out, the body turns right, then the knees collapse, the body center of gravity moves to the right leg, and the left foot is raised, as shown in figure 1 7. The inside of the heel is close to the ground, to the left and front.
Wipe it off, with feet on the ground and toes up, as shown in figure 1 8. Then, the toes fall to the ground and the knees collapse forward, forming a left lunge, as shown in figure 1 9. The progress of the right leg is the same as that of the left leg, but in the opposite direction.
Note: Use natural breathing when practicing.
When practicing progress, pay attention to prevent the body's center of gravity from rising and falling. You can put a book on your head to practice keeping your center of gravity stable.
? After the exercise, you should return to the starting action (Figure 1 6). You can practice with retrogression.
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Make a fist with both hands half-clenched, with the fist back attached to the waist, as shown in figure 1 6. Body center of gravity shift
Lift the left leg with the right heel as shown in Figure 20. Then the right foot passes through the inside of the left foot and leans back to the right.
Withdraw, as shown in Figure 2, 1. Then the bow and knee collapse and the left toe buckle inward to complete the three-body pose.
See figure 22. The left leg retreats with the right leg,
But in the opposite direction.
Precautions: practice inhaling when lifting your feet and exhaling when you stand on tiptoe. When practicing backwards, pay attention to prevent the center of gravity from rising and falling. Can you put a book on your head and practice keeping your body center of gravity? Smooth.
After the exercise, return to the start action (figure 1 6). You can practice with progress, or you can practice with techniques, such as rolling your arms back.
Make a fist with both hands half closed, with the back of the fist attached to the waist, as shown in Figure 23 (chest facing south). Move your weight to your right leg and kneel down. At the same time, lift the left foot inside the right ankle, and lift the toes, about 1 cm from the ground. Look ahead, as shown in Figure 24. Continue to kneel on your right leg and raise your left toe. Gently rub your heel to the left until your right foot is about three feet off the ground and your toes are forward and upward, as shown in Figure 25.
Figure 24? Figure 25
Buckle your left foot, put your whole foot on the ground, slowly shift your center of gravity to your left leg and look forward, as shown in Figure 26. Gently touch the ground on the inside of the forefoot of the right foot, slowly lift it to the inside of the left ankle, and tilt your toes. About 1 cm above the ground, as shown in Figure 27. The right wiping step (Figures 28 and 29) is the same as the left wiping step, but the direction is opposite. ? Precautions: inhale when lifting your feet, and exhale when wiping them.
After the exercise, return to the initial action (Figure 23). You can combine manipulative exercises, such as pushing forward.
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? Figure 28 Figure 29
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Stand in parallel. See figure 1. Turn your body center of gravity to the right (chest facing southwest), continue to squat with your right leg and point with your left foot.
Take a step to the left, and at the same time push out the two palms to the right, looking at the right front, as shown in Figure 30. Keep moving up, turn the upper body to the left (chest facing south), shift the center of gravity to the left leg, bend your knees slightly, then step in with your right foot to the left and rear, and the forefoot touches the ground; At the same time, the left palm is rotated upward, forming an arc to the left on the left chest, with the palm facing outward and the fingertips facing upward to the right, as shown in Figure 3 1. Then turn left with your left foot. At the same time, push your two palms to the left and look at the left front, as shown in Figure 32. Then, the left foot steps forward to the right, and the forefoot touches the ground. At the same time, the right palm rotates upward to the left, drawing an arc on the right chest, with the palm facing outward and the fingertips pointing upward to the left, as shown in Figure 33.
Attention: Pay attention to the change of footwork rhythm and coordinate it when practicing. The rotation angle of the center of gravity is about 45. . Can be combined with cloud hand movements alternately and repeatedly practiced left and right.
(1) Knee-lifting and fist-lifting: the center of gravity of the body slowly moves to the left leg to bend and squat, and the left arm bends slightly. Bend your wrist with your left hand, turn your palm up and put it in front of your abdomen; At the same time, bend your knees and lift your right leg, the knees are the same height as your abdomen, your toes are upturned, your right arm is flexed, your right hand is raised to your chest about 1 jelly meter, and your heart is tilted upward. The upper body is complete. Visual right fist. See figure 34.
(2) Punch the foot: continue to move upward, put down the right foot, gently step on the ground, bend the right leg, the distance between the feet is shoulder width, and the center of gravity moves between the feet; At the same time, the right fist falls on the left palm, and the heart of the fist tilts slightly upward and inward, looking forward. See figure 35. Zuo Jingang knocks the cymbals, and right Jingang knocks the cymbals, but in opposite directions.
Precautions: Inhale when practicing knee-lifting boxing, and exhale when practicing foot-shaking boxing.
Pay attention to shaking your feet and punching at the same time. Sink in the abdomen with your fist, but also pay attention to your feet and keep your body upright. .
When practicing, you can follow the command to lift your knees, raise your fist (inhale), shake your feet and punch (exhale). Practice alternately left and right.
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(1) Squat and press the palm: the center of gravity of the body moves to the left leg to bend the knees, the right foot retreats, and the toes point to the imaginary step; At the same time, the upper body turns slightly to the right, and the palm rotates downward, slightly lower than the chest. Look at your right hand. See figure 36. .
? (2) Knee lift and palm support: the right leg bends and swings upward, and the left pedal jumps up. Hold your palms on your chest at the same time, with your right wrist slightly higher than your shoulder and your left hand on the inside of your right elbow. See figure 37. Then the left foot and the right foot fall in turn, and at the same time, the hands are spun down on the chest, restoring the posture of the right hand in front and the left hand in the right elbow. Palm down and look at your right hand. See figure 36.
? Precautions: practice exhaling when squatting and pressing the palm, and inhale when jumping, lifting the knees and holding the palm.
? Wrap your arms to support and swing your legs to the ground and jump, then put down your feet in turn, gently put down your hind legs and put down your front legs heavily.
? Pay attention to the difference between reality and reality. When practicing, the left and right vibrating feet can practice alternately.
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The center of gravity is all moved to the left leg, the right leg is bent and the right foot is lifted; Put your hands in front of your abdomen and stand up. See Figure 3-8. Then the right leg bends from flexion to extension, and the tip of the right foot tilts upward. Take the heel as the stress point and push it out to the front right quickly. The leg is straight and the foot is over the waist, and then the leg is bent by the rebound force. Push the palm of your right hand forward to the right, with your arms slightly bent and your wrists at shoulder height; Put your left hand on the top left of your head, with your palm tilted upward and your left arm slightly bent. Look at your right hand. See figure 39. The left kick is the same as the right kick, but in the opposite direction.
Note: Kicking and pushing should be done quickly and at the same time, and the body should be straight and steady. The movements should be consistent from top to bottom.
Practice inhaling when closing your feet and exhaling when kicking your feet.
You can alternate your left and right feet when practicing.
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The center of gravity of the body is all on the left leg, the right leg is bent and the right foot is raised; Put your hands on your chest and tilt your palms up. See figure 40. Then, the right foot bounces forward and upward, the legs are straight and the toes are flat; Both arms spread out and fall at the same time, the right hand hits the foot forward, the left hand falls to shoulder height, and the palm is up to the right. Look at your right hand. See figure 4 1. The left-handed racket foot and the right-handed racket foot are the same, but in opposite directions.
Precautions: both hands should be unfolded, and the left foot should bounce forward and kick at the same time. The right hand slaps the surface of the right foot quickly and accurately.
Practice inhaling when lifting your knees and holding your arms, and exhaling when patting your feet.
When practicing, you can practice alternately with the left and right beats of the password.
The center of gravity of the body is all on the left foot, the right leg is bent and the right foot is raised; Put your hands in front of your right, and your palms are tilted down; Look at your right hand. See figure 42. Then the right leg swings left, up and right in an arc from flexion to extension, and when it swings to chest height, the left and right hands beat the right foot surface to the left in turn. Look at your right hand. See figure 43. The left lotus is the same as the right lotus, but in the opposite direction.
Precautions: practice inhaling when lifting knees and waving hands, and exhaling when patting feet in turn.
The whole action should be completed in a coherent way. Before swinging the leg, the left leg should be bent and folded, and the waist should be turned to relax the wrist; Pat your feet quickly and accurately.
When practicing, you can practice the password alternately left and right.
The center of gravity shifts to the left leg, and the right leg lifts the knee. Hands clenched in front of the body, chest and abdomen, right fist outside, fist eyes forward. See figure 44. Then the right leg flexes outward from flexion, and the toe buckle takes the outside of the sole as the stress point and kicks it to the right, with both feet at waist level. Both arms are spread to the upper side at the same time, the fist is level with the shoulder, and the heart of the fist is inclined downward. Visual right fist. See figure 45. One left kick (left kick) is the same as the other right kick, but in the opposite direction. Note: the right foot side kick is coordinated with the extension of both arms. send it quickly
Force. After the right foot is kicked out, the right leg is slightly flexed by the rebound force.
Inhale when practicing knee boxing and exhale when practicing side kick.
When practicing, you can follow the password and kick alternately left and right.
The center of gravity of the body moves to the right leg, the left leg bends and lifts, and the left fist is curved up, forward and down in front of the left shoulder. See figure 46. Then his right foot landed, his body jumped up, and his right leg kicked up and down from flexion to extension in the air. When the foot reaches chest height, the right fist is changed to slap the right foot; The left fist is also changed to palm down, the left arc is raised at shoulder height, and the palm is down. Look at your right hand. See figure 47. The second foot on the left is the same as the second foot on the right, but in the opposite direction.
Note: In the last step, the swing arm should be coordinated and coherent, the feet should be accurate, and the ground, knees and feet should be coherent.
Inhale when lifting your knees, and exhale when landing after patting your feet.
When practicing, you can follow the password in place and practice alternately with your left and right feet.
? Chen Shi-Taiji Biography stresses that "the movement must advance, and the movement must be inserted", that "the victory lies in the progress, and the unbeaten is retreating", and that "the movements of hands and feet are nothing more than a circle. This shows that if you have a fist like your palm, you must also cross your hands. Turn the body and lift the foot. Button your feet inward, take a step forward and swing your feet outward. This kind of arc foot movement can confuse the enemy, hide one's intention, and reflect the ankle's grasp of the casing. Such as Chen's fist call all the way, "front cavity is embarrassing. "
The measure of actual combat not only refers to the flexibility of legs, but also includes the quality of movements. The common problems of kicking are heavy stagnation, lifting one foot and uprooting the whole body. Once it fails, the whole body is out of control and completely in a passive position. Taiji preach that the whole body is full of energy to store hair, which means "prepare five bows in one body" and "the body is like a bow, with two bows in both hands and two bows in both feet". The arch of the foot takes the knee as the arch handle and crosses the bone and heel as the arch tip (although it runs out), indicating that the whole body is full of energy. Once the force is exerted, it will eject, such as an arrow that leaves the string.
? Good footwork requires basic skills, which requires reasonable ligament stretching training. Leg press, Artest Ji Fan Chuan puts his legs too high and leans. Don't expect too much from the right leg press. According to your own ability, you must straighten your body, converge your hips, contract your hips and hook your feet, so as to better open the ligaments and avoid the phenomenon of "instability" and "weakness".
To "kick like a bow", it is also required to relax, calm down and come up. Kick with all your strength, lift your legs to a certain height, and eject your calves from your knees. Lift your legs, first move your hips, then hit them with your knees, and then use your calves and feet, depending on the distance of the enemy. For example, kicking two kicks (also known as "kicking two kicks") is extremely lethal.
? Don't shake your feet awkwardly. When shaking your feet, stick your feet to the ground first, and then separate your five toes. Just like clapping your hands, your palms are empty, your strength is sufficient, and the noise is loud. Feet should be felt, shaped, alive, energetic and powerful, the whole body should be full of strength, the abdomen should be inflated and explosive. This is not only powerful, but also won't hurt the knee joint, lumbar spine and brain because of foot shock.
? The significance of actual combat attack is that "stamping the ground like gold and stamping the enemy's feet", such as "King Kong smashing cymbals"; Second, shaking feet facilitates the change of pace, "introducing fighting skills and walking with both hands and feet"; The third is to refresh the mind and shock others; Fourth, in order to attack the distant enemy, you should jump close to the enemy and shake your feet, but you can only use one foot, not both at the same time. We should land in turn, and our feet will be divided into virtual feet and real feet after landing. At the same time, no matter how high you jump, you are required to maintain a stable footwork or slant stance after landing.
20 18-0 1-28 ? taiji
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Tai chi footwork, seeking stability while moving. Be light and steady, don't kick your feet, it's the air on your back that lifts your feet and rests quietly. It is the air in your abdomen that makes your feet flat and land, like a cat walking in a tiger's gait. This is not hard work, but it is done with passion, or under the command of thought, by pine. The lifting of the virtual foot does not depend on the forward leaning of the body, the pulling force of the legs and the backward pedaling force of the feet, but on the internal qi behind the spine to lift the virtual foot. This is to lift one's feet and keep silent, which embodies the transformation of "the spirit of emotional change" from reality to reality, rather than forced transformation.
In the last step, if the right foot is lifted from the rear toe and transported to the front heel until it hits the ground, the weight of the whole body must be slowly moved to the left foot during this process. At this time, the left foot is a solid foot, the right foot is a virtual foot, the joint is detached, the tendon is elongated, the hip joint is relaxed, the waist joint is relaxed, and the life gate moves forward to the limit, which becomes a forward fold (protrusion). At this point, the tail is close to the front heel and the center of gravity. This is the key to footwork, which can be summarized as three points: lifting the foot, transporting the foot and staying, which is similar to starting and putting pen to paper in calligraphy, and is called "reality in reality, emptiness in emptiness".
In other words, before lifting the right foot, the left foot is relaxed again, and the foot has infinite elasticity, and the internal air reaches the back directly, which is called sticking the back with air. The right foot is gently lifted by the breath of the ridge, and the virtual hip supported by the solid hip is sent from the ground to the front until the foot falls flat and loose. In the transformation of reality, the waist is folded from front to back, the qi of the spine holds up the virtual foot, and the qi of the abdomen makes the virtual foot flat and loose.
Generally speaking, the empty feet should be clean, the solid feet should be solid, and the whole body weight falls on the solid feet. At this time, the tail is basically sitting on the real heel, forming a line of Baihui, tail and heel. Of course, in the operation of "reality in reality" and "emptiness in emptiness", it is not done by force, but by passion, or under the command of ideas, it is done by pine. The lifting of the virtual foot does not depend on the forward leaning of the body, the pulling force of the legs and the backward pedaling force of the feet, but on the internal qi behind the spine to lift the virtual foot. This is to lift one's feet without pedaling, to remain silent, and to reflect the transformation of "the spirit of change" from reality to reality, rather than forced transformation.
In the process of transformation between virtual foot and real foot, the movement track of lumbar spine is from front folding (protrusion) to back folding (protrusion). The boxing spectrum says: "There must be folding when reciprocating, and there must be transformation when advancing and retreating." Reciprocation can be understood as forward and backward; Folding can be understood as front folding and back folding. In the spinal system, the range of motion of lumbar joints is the largest, and whether it is forward tilt, backward tilt, left tilt and right tilt, it is controlled by Mingmen.
In the last step, the waist and back are folded forward (the front door is convex) and the tail is close to the front heel. With the forward movement of the virtual leg, the waist and back gradually fold from front to back (the front door is convex), which is called folding first and then folding; When walking backwards, just the opposite of the previous step, fold your back first. The law of its change is like a fish with a gradual change of yin and yang. The cathode turns positive and the anode turns negative, which are in harmony with each other and are the root buttons. It is precisely because of the change of the back that Taiji Chuan's figure is constantly changing and his hands and feet are constantly moving.
In particular, it should be reminded that the change of body shape and the operation of limbs must be dominated by the waist, that is, limbs cannot take the initiative and automatically, which is the special requirement of Yang Tai's collection and biography. Waist is dominant, not by strength, but by kindness. The boxing score says "Qi follows the heart, Qi transports the body, and the spirit needs to be transformed into the spirit ...", which shows that the operation of Tai Ji Chuan and the transformation between the virtual and the real are controlled by the meaning and the gas, not by the force.
The upper part refers to the upper body and Tai Chi hands (including arms), and the lower part refers to Tai Chi feet (including legs). As the saying goes, "Up and down come down in one continuous line, Yin and Yang change under your feet, your head is empty and your hands are loose." "Boxing Classics" says: It starts from the feet, originates from the legs, and is dominated by the waist, which is like a finger. Every movement of boxing is first caused by the change of Yin and Yang at the foot, then caused by the change of waist and spine, and then dominated by waist and spine, which drives the movement of limbs.
Tai Ji Chuan's operation process, in the final analysis, is the process of transformation between virtual and real. To be clear, it is the center of gravity of the body. In the process of virtual-real transformation on two feet, the center of gravity of the human body is at the tail, which changes with the change of yin and yang of the feet. Where the tail is, the center of gravity is. When the left foot is fixed, the tail sits on the left heel, Baihui and tail.
Its roots are in the whole process of feet up and down: when one action reaches the extreme, when you want to switch to the next action, don't move your hand. First empty your legs, then relax your feet. When the soles of your feet are loose, not only will a rebound force reach your back to control your feet, but the center of gravity of your body will inevitably flow to your feet like water, which will drill into the center of the earth and change your center of gravity. The change of the center of gravity is gradual and continuous, changing like water. Not abrupt, not abrupt. This shows that the root of exercise is the foot, and up and down also follow the foot.