Chen-style Taiji Internal Skill Training

 

Chen-style Taiji Internal Skill Training

There are many martial arts schools in China, with both internal and external knowledge clearly defined. No matter the internal and external experts, they have always advocated "one breath of internal training, external training, bones and muscles" and "no stand-up for boxing, it is equivalent to a blind swing ". Chen's Taijiquan ranks first in the family and should focus more on internal exercises.

Internal exercises are divided into static exercises and dynamic exercises. Static exercises are a kind of exercises with a static shape and internal motion (to take your breath. Such as sit-down, sleep, and standing pile. In most cases, meditation is based on consciousness training, and there are also a small number of carrying physical training, such as Wuji piles and Taiji piles. Meditation is a program, mainly the control of ideology. It is a process in which consciousness is used to evolve "NONE" into "exist. The inner gas and strength are very empty, "empty and no things, no things Yan Taiji ". There is no difference between man's spirit and strength. It is colorless, tasteless, invisible, and boundless.

Static power cultivation refers to the invisible and boundless evolution of gas and strength into tangible and edge. This is what we often call "the promise of Tai Chi ". When the concept of gas or energy is tangible, there must be extreme differentiation. The extreme differentiation belongs to the opposite carrier, such as the cathode and anode, top and bottom, left and right, front and back, light and Heavy, virtual and real, storage and hair, and so on, these are converted from tangible to extreme differentiation is the quantitative "Tai Chi. The two instruments are the middle pole on both sides of the opposition. Once the middle pole is intensified, the cathode and anode will be derived again. The two differentiation processes of cathode and anode. "Four elephants" refers to the meaning of "Four Directions". With four elephants, if the four elephants are to be differentiated again, they enter the "Four elephants generate gossip ". The four elephants are the four sides, and the gossip is the four sides. When the four sides and the four sides appear at the same time, there will be a meeting point, that is, "fixed ". In Taiji's theory, the four directions refer to forward, backward, left Gu, and right pan. There are forward, backward, left Gu, and right pan, and the central direction is "Five Elements", which are indispensable, more than one.
 
Meditation is a process of "from nothing to having". "Ji Sheng, tai chi, yi, yi, and yi are born in four directions and gossip is triggered in four directions, the five elements of gossip are carried out in accordance with this concept and formula. In the process of internal practice, the deduction points between one ring and the other are linked by consciousness, consciousness plays a leading role in internal skill training. It is reasonable for some people to generalize Internal Skill Training into consciousness training.
 
In layman's terms, the meditation training is in the "military training for thousands of days", while the manual training is in the "military training for a moment ". If we say that static exercises are a process from the ground up, and it is a form of strength, then dynamic exercises are in the form of a force, such as a single pile, stand-alone bullet blocking and so on. Exercise the power and pay attention to "internal movement and external" and "one action, the limbs are completely unchanged ". Manual Training refers to the strength that has been practiced by static exercises, which is divided by hundreds of bones in the limbs, or GU already, or hitting him, or being "soft ", or "unexpected ". In practice, the conversion from intentional to unintentional forms a natural or instinctive reaction over time.

In order to facilitate your study, I am going to introduce several internal practices of Chen jiagou Taijiquan. I hope you will study and learn more.

1. Meditation)

Exclude distractions, calm and calm, two feet naturally sitting on the ground or bed, two hands palm face up naturally down on two knees, relax shoulders, dotted top strength, top tongue palate, abdominal breathing, dual-eye virtual eyes and palm. As the consciousness moves Dantian smoothly, it is stacked from the big circle to the small circle.
 
From small circles without circles "Become a little" is scheduled to "Guan Yuan", along the "Air Sea" via "umbilical" to "Middle ".
After "Tian tu" to "Lian Quan" and then "man", "Yin Tang" set "Baihui" and "Feng Fu ".
After the "Yamen", go to "Dingchuan" and then "Zhiyang", move the "mingmen" over "yangguan" to "Changqiang", go to "perineum" and upgrade "zhongji" to "Guan Yuan ".
I want to "Air Sea" and "Dan Tian" to go smoothly again, reciprocating to 3, 6, 9 living elephant fairy.
 
In terms of ideology, the above methods refer to "Search for strength" and fall under the category of "do with purpose" or "Take with purpose. The whole process is to use consciousness to control the existing but vague and powerful "Vitality" in "Dantian" and then adjust it to a point. Then, through the middle pole of the human body, from the bottom up to the top of the head <front> and then from the beginning to the perineum <back>, and finally rose to the Dantian for sublimation <again from the big circle and the small circle stacked layer by layer, from the small circle and no circle scheduled, Guan Yuan>. You can practice each exercise three times and six times. It is best to practice nine times. Generally, a week is irritating, and the longer the training time, the more full the training.
 
As the practice requires the consciousness to mobilize the layer-by-layer operation of Dan Tian, the various organs in the abdomen will be rubbed against each other and will be excited to increase endocrine. Therefore, frequent "Meditation" not only increases internal strength, but also improves the urinary system, gastrointestinal system and other diseases.
 
2. Sleep

Lie-down skill, also known as lie-down skill, is a key part of Chen's meditation. The exercises are as follows:
 
Select a quiet environment, lie in bed or in the ground <the best before going to bed at night>, Put both hands on the lateral half, two sides, legs straight. Body relaxation, top-of-the-tongue palate, teeth micro-fold, eyes micro-closed, abdominal breathing. Dantian is willing to adjust the time, "zhongji" cited strength to "Guan Yuan" a circle is smaller than a circle, "Qi Hai" full focus.

Focus on this is not my real spirit, and try again. More than a hundred times, only to know the wisdom of the "drum.
 
Lie-down skill: it is mainly used to "adjust interest" by yourself to achieve Dan Tian drum Dang. "Dan Tian drum dang" is a unique Internal Skill of Taijiquan, "strength" <also known as explosive power> is the "Quantitative Change" of "Dan Tian guandang", just like a balloon being blown up, the larger the internal pressure, the more brittle it will burst. To a certain extent, "Dan Tian guundun" can be understood as internal pressure. The initial drum is an irregular self-bullet of Dan Tian. Generally, you can feel yourself in two weeks. Over time, it can be changed from being irregular to being regular. Then, it can be controlled by me and used by me.

Because sleep exercises are performed in a relatively quiet environment, it requires no distractions, calm, and self-massage of internal organs, multi-dream and cerebral hypoxia have also been improved, especially for heart disease, high blood pressure, vertigo, bloating and intestinal obstruction patients are more beneficial.
 
3. Unlimited Piling
 
Similar to Taiji piles, Wuji piles are a kind of internal exercises that are performed simultaneously in consciousness training and physical training to increase the strength of the legs. "The station pile is like inserting Willow, And the roots and branches are flourishing naturally." That is to say, the station pile is like inserting Willow. Only the roots are flourishing, and the branches and leaves can flourish. Standing piles are solid roots, increasing their own stability and challenging their own limits. The exercise method is as follows:

His feet and shoulders are the same width, his hands are placed in the front of the belly, relax two shoulders, shoulder sinks elbow, body sinks, legs squat slightly. The top teeth of the dotted collar are micro-folded, the top lips of the tongue, the lower jaw are micro-collected, and the eyes are virtual eyes and two palms. The four fingers of Yishou Dantian Xiang's ball spin and "Qi Hai" and "Guan Yuan.
 
Condensed yarn around the waist, the real and other idle.
With the spiral strength of the wire, four tips in a small circle.
The force is broken, and the force is broken.
The power of the pole pile is in the middle of the body, and the ultimate power of the challenge can be round.
 
The Wuji pile skill requires the following in terms of consciousness and form: "upper, virtual, lower, and real", and "The strength goes in the spiral to reach the four ends". The upper part of the upper part should be relaxed, the lower part refers to the stability of the lower extremity muscles. The four tips refer to the two hands and two feet of the tip of the limbs. The two feet are the foundation of the fixation, and the two hands are the tool to hit the enemy. The root of pushing strength to the four ends is to use consciousness for control. Only Yida can reach yanda. In other words, Yida can only reach yanda.

During the exercise, the lower extremity muscles and knee joints are always in a excited state, and the body blood is also full and will accelerate the blood flow, so that the whole body is hot. Such as years of practice for the elderly and the weak, will have some benefits for muscle atrophy, arthritis, cardiovascular and cerebrovascular diseases. If it can assist in medical treatment, the effect is better.

4. Taiji Piles

The exercise of Taiji piles is one of the required pile shapes for students. It is like building a foundation before building a house. As the saying goes, "a ten-year-old building rises on a ground." If the foundation is not solid, a few layers will collapse. The same is true for boxing practice. If the pile foundation is unstable, you cannot continue. Even if you learn it, it will shake and the gods will not be able to continue.
 
The exercise of Taiji piles is inferior to the exercise of consciousness, but it is superior to the exercise of physical fitness. It belongs to one of the main practices of Chen's internal exercise of Taijiquan. The method is as follows:
 
The footsteps are both focused on the same width as the shoulders, two-legged five-toe grasp of the ground, and the mind of no grind. The right hand is in the shape of a tile ridge placed in the front chest, the left hand four fingers together and the middle finger exposed, buckle the joint hook, to 'valley 'For the waist of the 'life gateway '. The treasure leads the top strength, the lower stool is slightly closed, the teeth are slightly closed, the tongue is on the top of the E, and the teeth and nostrils are naturally breathing. Body sinking, squatting, meditation: "Ah, XI, XI, Shu, blow ". Consciousness Control, the middle finger leads the strength, go down three circles, fall in the "Labor Palace", go to the "daling", bypass the "shaohai", pass through the "shoulder", and then to the "Heaven burst ". Falling in the "Middle", and under the "umbilical", after the "Sea of air", is scheduled to "Guan Yuan ". From small to big, big and small, drop "pole", to "perineum ". The branches are divided into two forks, and the legs are entangled. After the "liangqiu", the branches continue to bypass. After going through the "Sea", it is scheduled to "Yongquan", reciprocating for many times, off the idle.

During the entire process of operation, Taiji piles advocate: "Upper and Lower Virtual Reality" and "middle finger strength, Italian Dan Tian, solid foundation ". The essence of the trajectory is to develop and increase its own "Wire Binding Strength" in a spiral way ". Once there is a spiral binding force, it will be "not soft, not indestructible", can step by step, can stick to the city pool.
 
During practice, you must pay attention to the following two aspects. First, you should pay attention to the correct posture and never bend your hips. Because the posture is not correct, qi and blood are difficult to pass, it is not easy to "Clear gas rose to a hundred meetings, turbidity fell to the Springs ". Second, we must have the determination to challenge ourselves. The average person is easy to give up halfway. If I cannot stand it for a few minutes, I will stop because I can't stand it. As a matter of fact, as long as you stick to it, you can always wait for several minutes. Only when you exceed the limit can you enter the beautiful world. Otherwise, even if you are passionate about yourself, you will not be able to get in the end ".
 
Because the exercise of Taiji piles requires full concentration in spirit, and the movements require standing upright, especially the lower limbs are always in a tight state due to bending load, which accelerates the circulation of blood around the body, increases the oxygen content in the blood. Therefore, it is helpful for diseases such as qi and blood, arthritis, shoulder inflammation, cardiovascular, cerebral vessels, gastrointestinal system, and so on. I hope that you will have to stand up multiple stations while practicing your boxing skills, it will benefit you for life.
 
1. Single fixed pile

A standalone dingtalk is a kind of dynamic exercise, which breaks down the Taijiquan Routine into a single exercise, each section requires "vigorous promotion" and "internal and external ". What we need to do is "set the strength of the pile", so it is also called "definite style" or "positive shelf", generally because the teacher depends on the situation of the students. Or open, or buckle, or three seven fixed piles, or four six fixed piles. The single-type fixed pile is the shaping stage, and it is also necessary to go to the next floor. As the saying goes: "No rules can make a square ". The formal sub-statement is to follow the rules. It is to normalize the formal expression, and further rationalize the "shape" and "style. Otherwise, it would be difficult to "have both sides of the mind" and "walk freely". They could only wander outside the circle, but they could not enter the high stage, and they would eventually be difficult to get into the environment ", at best, it can only be regarded as a morning trainer or a taiji enthusiast.
 
In the training process of standalone dingtalk, the following measures can be taken if there is no instructor at hand: (taking the first action of Chen's Taijiquan as an example)

I. Adjust your footsteps and shoulder width first, Then raise your hands slightly <from inside and outside, with a strong reminder, with shoulder straps elbow, elbow collar hand>, set for three to five minutes, both hands and feet are in a pull-like shape, both hands have a clear feeling of being held up and both feet have a strong feeling.

2. The hands are slowly pressed down, the body is sunk, And the elbows and knees are consistent. In the process of pressing both hands, there must also be "from inside and outside, with great strength, shoulder straps and elbows. Then, three to five minutes later, because of the strong sense of deep feeling when your legs are filled up, you must challenge yourself in an intolerable situation. The multi-site one point is one point until the limit is reached, which can exceed better.

Iii. Shift the center of gravity to the right is shown in four or six piles, sitting on the right side, hands from the bottom right to the top left of the tray, in the hands of the tray but also have "strength from the inside out, with strength, using shoulder straps and elbows to handle hands "means that in the process of supporting the right hand and the right hand, the feeling of the right leg will continue to increase, and then set it to three to five minutes.

4. the center of gravity is slowly moved to the left side of the sanqi pile, and the left side is sitting in the middle of the palm and the right side of the palm to the outside, pay attention to the "strength from the inside out, from inside and outside, with a belt shoulder, shoulder collar elbow, elbow with a hand ", when the set hands and left to support.

5. Put both hands first and then pull (and the left foot shovel step form a pair of pull), support strength is not lost, the center of gravity is completely shifted to the right, lift the left foot to the front of the shovel step is three piles, set the pile three to five minutes. In the process of shovel in front of the left foot and rubbing in the back of both hands, there should be "strength from the inside out, knees and knees to force the foot" and "shoulder elbow, elbow collar hand.

6. the center of gravity is moved forward to a sanqi pile. After both hands, the palm is raised to the front, and the center of gravity of the lower limbs is moved to the upper margin. <strength: from the inner, shoulder the elbow, elbow the hand>, sticky for three to five minutes.

7. Move on to the upper left hand side and draw the right foot to the front. The upper right hand side is the same as that of the left hand side, and the lower left side is bent on the right elbow. In the process of attaching the right hand, you must have a sense of support with the left foot. The left and right sides of the legs (pointed to the right foot) are in the shape of a pile, the left leg is filled with Qi and blood due to heavy load, it will be obvious sense of weight, it is best to set the pile for three minutes.
 
8. Move on to the upper left hand side and move on to the front of the right foot. The upper right hand side is the same as that of the left hand side, and the lower left side is bent on the right elbow. In the process of holding the right hand, the left foot is filled with blood due to heavy load, it will be obvious heavy feeling, it is best to set the pile for three minutes, as far as possible independent support, strength throughout the spring.

9. The Palm is facing up in front of the left hand, and the right hand is flushed into the left palm with the palm of your hand (consciously penetrating the strength of the whole body in Dan Tian ). Double focus on five-circle crotch pile shape, fixed pile three to five minutes, try to exercise their own balance.

10: The body is sinking, and the right foot is shocked (strength from the inner, to the knees, to the knees) and shoulder width, and the right fist is facing up and down (to shoulder collar, in the left palm of the abdomen.
 
In the whole exercise Process of "", there were ten sub-sections from the beginning to the end, each section's "crotch method", "Focus", and "position" have clear requirements. During the exercise, each action can be divided into three or five sections based on the length of the exercise. Then, follow the instructions and try to make the action in place, in fact, the squeeze is crowded, and the press is pressed. Otherwise, even if you are full of sweat, it is futile.
 
2. Single-style bullet

It is an advanced skill in Taijiquan. As the Internal Skill continues to practice, the deeper the skill, the more brittle it is. If we generalize "chemical strength" into Yin strength, then "explosive strength" will be the formal scope of Yang Jin. The explosive growth must meet two conditions: one is the accumulation of internal forces, and the other is the rapid explosion of internal forces. "Accumulation" is "Storage" and also a reserve. "Explosive changes" are both "sending" and "releasing.

I have already talked about the "Dantian drum swing" and talked about the internal pressure. The accumulation of internal force is actually increasing the internal pressure. The larger the internal pressure, the more energy it needs to increase. Chen Xin and Chen Zhaotong once said in "Chen's Taijiquan illustration" and "Chen's Taijiquan guides Mengjin Road": "strength is like gunpowder, no pressure, no pressure, there is no bullet in the burner "and" the more powerful the gun is, the tighter the volume is, and the more explosive it is.

It clearly indicates that the key to improving your performance lies in your ability to store your resources. In practice, the explosive power is widely used in the confrontation. No matter the pushing force or dissembling force, it has a wonderful performance. The best way to reflect the "Bullet" is to "Close your guard" and "stand down ", the most influential "shaking" is the number of "downloading" and "out-of-box ". These tactics are all explosive in an instant, and they are all caused by the internal pressure "Quantitative Change". The methods and steps of vigorous exercises have always been a matter of concern to everyone, here, we take the example of "cover your hand and macro boxing" in Chen's Taiji routine as an example. The introduction is as follows:
 
Set the three giant files, left virtual right solid, right knee and right toe vertical up and down. The left palm is stretched down to the left knee, and the Right Hand is flushed to the upper and right sides. The pile is fixed for three to five seconds. Then, the body suddenly moved forward, and then hit the left elbow, with the right fist suddenly strength. <In the spirit of luck, in the form of strength, the spirit of Dan Tian through the waist, waist to shoulder, shoulder to elbow, use your elbow to send your hands to the face quickly>. Each exercise should be no less than 50 times, and it is best to exceed one hundred. In the first few days of practice, you must pay attention to the standardization of actions. Once the actions are accurate, you can make the whole body work. After that, you can copy each effort one by one. Over time, the trembling side has made great achievements and can be used as I wish.